Best quality protein is derived from food, not powders

An article in the Montreal Gazette reports that individuals who are looking to get ripped may be better off getting their protein from foods like lean meat, legumes and dairy rather than from shakes that claim to contain protein of superior quality.

While it's true that bodybuilders and those who engage in a lot of cardiovascular exercise do need more protein and other nutrients than their more sedentary counterparts, the author argues that the recommendations are easily achieved by consuming a variety of nutritious food.

"The protein from natural foods works perfectly fine," said sports nutrition expert Nancy Clark, quoted by the source. "Any animal protein is 'high quality' and contains all the essential amino acids you need to build muscles. Hence, eating balanced meals and then drinking protein shakes for 'high-quality protein' is an outrageous concept - and expensive."

The American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine report that bodybuilders and athletes should get 1.2 to 1.7 grams of protein each day for every 2.2 pounds of body weight.

However, those who want to build muscles should keep in mind that the National Institutes of Health reports that heavy consumption of meat may lead to high cholesterol, gout and kidney strain. So be sure to explore high-protein options like soy, nuts and low-fat dairy.