Are you interested in bodybuilding, but unsure how to support the process of building muscle with your diet? Would you like to get more protein sources into your diet for other reasons but you’re not sure where to start? With so many options from natural protein bars to frothy designer protein shakes, it’s difficult to sort through their ingredients to choose which ones are right for your needs. This guide will help you find the perfect protein supplement–based on its protein type–for your lifestyle and goals.

The basic, most important ingredient in a protein supplement is, of course, the protein itself. You’ve surely seen the different labels boasting the amount of protein in each serving, so you can compare that way quite easily. But just as important is what type of protein the supplement contains. This article will describe the features of the three most popular types of protein used in sports-nutrition products: whey, soy, and casein–listed below in order of digestion speed.

Whey - The most popular type of supplemental protein, you can count on protein to be digested the most quickly by your body if you take it immediately after a workout. This makes it the perfect choice for building muscle. It’s absorbed fast by your muscles and then quickly flushed out, and it provides a boost of energy.

Soy - Soy is sometimes referred to as a “woman’s protein,” based on a false idea that it increases estrogen production in the human body. But there hasn’t been scientific evidence for this claim, and soy is a very dense protein that it easily used by the human body. And because it’s a vegetable protein, vegans can take it too. Soy’s digestion rate is somewhere between whey and casein.

Casein - Like whey, casein is found in milk–but unlike whey, casein’s absorption rate is quite slow. It works better, therefore, as a meal replacement or as a nutritional supplement to take right before bed to help your muscles rebuild overnight. With its slower digestive rate and no burst of energy, taking casein at night is no problem.

The next time you’re shopping for a bar, shake, or powder, keep these factors in mind. With the information above and your personal fitness goals in mind, you should be able to find the perfect supplement for your needs.

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Knowledge is power, if you know how muscle building works; you will be in a better position to build the muscles effectively. It is not possible to build the inner chest but what happens is that the outer chest muscles proportionately. If you see someone so skinny that it appears they have no chest at all it is basically because they have little chest fats and this is where the difference between low body fats and inner chest is. To build your chest, you have to lose as much fat as possible and strengthen your muscles. This can only be achieved through exercise and proper diet while exercising.

You should choose compound exercises like bench presses and chest dips because they take more toll on the muscles, causing them to grow larger. Combine this with dumbbell exercises and you are on the right track. But how many repetitions to build muscle do you need? It all depends on what is your fatigue point. Typically, an exercise should include 8 to 12 reps per set, add more weight if it takes more for you to reach the fatigue point. You should combine between 2 and 5 compound exercises and do about 2 to 3 sets of reps per session. Having one session per day for two to three exercise a week should be enough to bulk up your chest muscles fast enough.

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