Getting your nutrition right is perhaps the biggest part of any fitness plan, and there are a huge variety of supplements available that can help you out on that front. 

One of the most important supplements out there, and the one that you may well end up using the most frequently, is protein, but to know what you need, when you need and how much you need to spend is tricky business. There's confusing lingo, shiny packaging and all sorts of science-sounding stuff that can have you staring blankly at the store clerk as they try to explain everything to you, nodding in agreement since you don't want to admit you don't understand how to eat. 

Well, fear not, as the Man Cave has been there, done that and is still really confused too, so we decided to get the low down from the folks in the know at Bodyfirst Nutrition, who have everything and anything you could need.

Their helpful staff walked us through the lingo, explained to us the different types that we would need and when to take them, as well as giving us their opinion on the best options available across a few different categories, so let's get to it.

The jargon

It's perhaps a bit unfair to call it jargon, but when you walk in to a store for the first time (or the tenth time) you probably don't know what the difference is between all the different terminology used. Here's a quick guide:

Whey concentrate

All whey proteins are made from refined whey powder which is a by-product that comes from milk and cheese production. Whey concentrate is a refined version of that, and is the standard and most common form of whey protein. The cheaper the brand, the more whey concentrate (the less refined form of the protein) they use in their product, which generally means that it will have more sugar and more fats in it. 

Whey isolate

This is a more refined and higher quality protein that is more expensive in general because it costs more to produce. The extra process of refining it removes even more of the fats and sugars from it, and allows it to be digested quicker, making it an ideal post-workout supplement. Usually this is done by lowering the temperature that it's refined at.

Expert's tip: "You basically never want fat post-workout, within around a 90-minute window, as it slows down the digestion process. A lot of people will eat steak after training, but really you should have that beforehand, and aim for quickly digested proteins afterwards, rather than fats."

Pic via kilorias.band.com.br

Hydrolised whey

This is a type of whey protein that is refined even further than whey isolate, and is absorbed incredibly quickly by the body. Almost all the sugar and the fat has been removed from it, leaving nearly pure protein. 

Expert's tip: "This protein is great if you're lactose intolerant. It's more expensive, sure, but the refinement process breaks the lactose down almost entirely, and that makes it much easier to digest if you've found that you can't handle other proteins."

Casein

This is a slow-digesting protein, but there's a time and a place for that. It breaks down over a period of around 8 hours, possibly longer, and has a micelle structure, which means that it almost turns into a type of gel in your stomach.

Expert's tip: "The main benefit of casein for most people is that it aids in recovery, but there's also another very important aspect that is often forgotten - you keep your metabolism ticking overnight. Think of it like having to get up in the morning and immediately start pushing a big wheel; it's easier if that wheel is already moving, rather than stopped dead."

Vegan whey

Vegan supplements are entering the market now as people become much more conscious of their diets, but the problem is that there tends to be a much smaller budget for those who manufacture vegan protein, and that means they generally can't hydrolise or isolise the protein. Vegan proteins are also not a complete protein source, which is another difficulty, but there are blends that use brown rice protein, pea protein and artichoke protein to provide all the amino acids that you need. 

Ok, so those are all the terms and the words that you really need to know if you're going to do this whole protein thing, but there are a few more key things to consider.

Timing

As with all your nutrition, timing is key. it depends on your goals and what type of protein, but in general you should have a fast-absorbing protein (concentrate, isolate or hydrolised) after your workout within around half an hour of finishing up. Getting protein in the morning is key too, so if you're getting out of bed and not having breakfast first thing, or having a breakfast that doesn't have a lot of protein, then a shake will help as your body is still in recovery mode after your fast during the time you spent asleep.

Finally, a casein shake before bed will keep your metabolism going overnight, and you should aim to have that around an hour to 30 minutes before you go to sleep. 

Pic via shaker.bespin.com

Mixing

Generally you should always mix your shakes with water, as adding milk adds extra fats that slow the digestion process and extra sugars that you don't really need. 

Are other types of protein available?

There's also egg protein, which is a good source of BCAAs but is not very widely sold and has a small margin of people who use it. The other type of protein available is soy protein, which our expert at Bodyfirst called "the devil", and here's why:

"It's used a lot, especially in cheaper brands, to pad out the product, but in all likelihood it will be banned in a few years. It increases your estrogen levels so for men, that means you get extra fat on your chest and the back of you arms, and for women that creates a hormone imbalance which can be pretty dangerous. Avoid at all costs."

And there is, of course, one final tip. Make sure to thoroughly wash your shaker after every use, because if you leave it somewhere unwashed...well, we'll leave this meme to explain it. 

So, now that you know that, you can be much more informed the next time you go to buy some protein, but there's such a huge variety out there, how do you know which brand or product is right for you? Keep your eyes peeled over the next few days to as the experts at Bodyfrist.ie give us their choices for the best proteins and brands available across a number of categories.