Supplements supplements supplements... a billion dollar industry yet many of them don't seem to deliver on their promise. I for one am not a big fan of most supplements as I've used quite a few of them in my life and was often disappointed with the result. However, there are a few that I take to this very day and that's a protein shake and a daily dosage of creatine. Now, for this blog's sake we'll save the creatine for a later date, so let's talk about the protein. When you walk in the supplement store you see tons of protein powders to the point you feel overwhelmed... Wait, rewind... First of all, why do you feel you need a protein shake? There a couple of good reasons to get one:

1. Convenience- Now most of us have busy schedules so downing a shake in the middle of the work day is convenient.

2. Variety- Some of us are tired of chicken and fish and want something different.

3. You have trouble swallowing solid food. I'm willing to bet the majority of us don't have this issue.

If you do decide to go with a protein supplement you need to get a quality protein. This can be very confusing especially if your local supplement shop attendant is commissioned based and gets rewarded for pushing a certain product. One of the ways I test a protein is by dividing the number of grams (protein) per serving by the number of total number of grams a serving holds. Let's say your protein provides 20 grams of protein per serving and the serving size is 32 grams total, that gives you .625 or 62.5 percent, usually meaning the rest of the serving is fillers of sorts. I aim to get as much protein per serving as possible, so I only really deal with powders that get 70 percent or higher according to the formula.

However, keep in mind that protein from a food source is always a better choice than a powdered shake. Some of the most fit people out there (or in there) are inmates who don't have access to MegaBuilder5,000 (I hope that's not a real name).