ok so im 15 and im athletically built (6'-165lb), but i would like to be more toned. due to whats available to me now my workout consists of cardio/pull ups/push ups/sit ups/leg lifts/etc. i don't have the money right now to spend on any kind of supplements. so if i eat healthy and stick to my routine, do i NEED a protein supplement, or can i still reach my goals w/o it? any advise is GREATLY appreciated! thanks,
-F4LL

Great question. You do not need a protein supplement. Supplements in general are meant to supplement your diet. If you're not getting enough protein from the foods you eat, a protein shake is an easy way to add protein into your diet. Another reason why so many people use whey protein is because it is a fast digesting protein, which is very beneficial to consume within 20-30 minutes after a workout. The cornerstone of any exercise routine is a proper diet. As long as you're eating enough protein, there is no need for a protein supplement. The one thing I would advise is to eat something with about 20 grams of protein right after a workout. Another rule of thumb is to eat your bodyweight in grams of protein a day (you're 165 lbs, eat 165 grams of protein a day). Take the time to read the nutrition stickys to gain a better understanding of what your diet should be.

Hope this helps, don't hesitate to post any questions you might have.

could you maybe post a link to something on protein rich foods? cause i had oatmeal for breakfast today and it had like 5g of protein, and i just don't know how in the world im going to get 165g a day.

also, i do have soy protein that i put in drinks, but ive heard that its bad for me. is this true, or can i continue to throw it in my drinks?

http://training.fitness.com/nutritio...ist-19098.html

While whey seems to be the industry standard, I don't see any problems with Soy protein. I've known a few vegans that used soy protein because they did not consume anything that came from an animal. As far as I know, while whey might be considered superior to soy in some aspects, I can't think of anything reason why soy is bad. If anyone else on the forum knows of anything, please enlighten me.

Honestly, whey protein isn't that expensive, if you know where to look. Some name brands (myoplex, muscle milk, etc...) is a bit pricey (and in my opinion, not necessary), but I always liked the GNC brand, which isn't nearly as expensive as the name brands and gets the job done. Lately, I've been getting EAS brand whey protein at Sams Club, its about $30 for 90 servings.

do you have a recomended brand of whey in regards of price/quality/flavor?

Personally, I use Optimum Nutrition Whey Protein Strawberry flavor. I have tried some of the others and I find strawberry to be the best tasting. It also isn't expensive, online you can probably find it cheaper, but at vitamin shoppe I think it's 17.99 for a 2lb thing.

should i use whey isolate or concentrate?

I usually prefer vanilla flavor because I tend to add other things to the shake, like peanut butter or blackberries.

Isolate v. concentrate? Isolate is more pure, but more expensive. Many brands have a combination of the two. I don't think the distinction is that important.

You said that you have soy protein. Finish that, then worry about getting whey.

Use what LV linked and buy what is on sale at the grocerry store. Personally, I like to buy and eat a whole roasted chicken which takes me a few days to finish + cottage cheese. Those two are great protein source and fairly inexpensive and oh eggs off course.