Protein supplementation is essential to maximize results from exercise in both performance and physique enhancement. The majority of users will consume between one and four x 30g gram protein shakes per day depending on their goals and diet. Each type of protein has slightly different characteristics: Whey Protein Isolate (WPI) : The best mixing and best tasting form of protein, WPI has over 90% protein content and no lactose. WPI digests very quickly, perfect for post-workout. Whey Protein Concentrate (WPC) : Cheaper but more bland than WPI, WPC has 80%+ protein content but also has some fat and lactose. Perfect for those on a budget. Micellar Casein (MPI) : MPI is an 80:20 ratio of Micellar Casein to Whey protein. Micellar Casein takes up to 7 hours to digest which makes MPI perfect for a before bed shake. Hydrolized Whey : Hydrolized Whey Protein is protein which has been "partially pre-digested" using enzymes. This makes the protein absorb and digest faster and is only necessary for post-workout supplementation. Egg White Albumen : Egg White Albumen is egg white which has been spray dried into a powder. It is mainly used in blends and not on its own. Protein Blends : Blends are a popular choice as they contain a mix of several types of protein which provides fast, medium, and slow digesting protein.