WikiAmazon, eBay, AliExpress ve seçili ortağı mağazalarda protein powder için canlı fiyatları karşılaştırın. Protein: whey izolat (Optimum Nutrition Gold Standard). Bitkisel (Vega, Garden of Life). Vücut ağırlığı livresine 0.7-1g. Satıcı sayfasını açmak için herhangi bir karta tıklayın; size ek ücret olmadan küçük bir bağlı kuruluş komisyonu kazanırız.
Frequently asked questions about protein powder
Whey vs plant protein — which is better?
Whey isolate: highest protein per scoop, fastest digesting, complete amino acid profile, best for post-workout. Whey concentrate: cheaper, slightly less protein per scoop. Plant blends (pea + rice — Vega, Garden of Life): match whey's amino profile, work for lactose-intolerant or vegan. Casein: slow-digesting, good before bed. For most people, whey isolate is the default best choice.
How much protein do I need daily?
Sedentary adults: 0.6-0.8g per pound bodyweight. Active people: 0.8-1.0g/lb. Strength training: 1.0-1.2g/lb. Cutting/weight loss: 1.0-1.4g/lb to preserve muscle. Spread across 3-5 meals (~30-50g per meal). Most adults can hit their target through food alone; powders fill the gap when food is hard to access.
Should I take creatine?
Yes if you lift weights — creatine monohydrate is the most-studied performance supplement, increases strength 5-10% and lean mass 2-4% over 3 months. Dose: 5g daily, anytime, with or without food. Loading phase is unnecessary. Buy plain creatine monohydrate (Optimum Nutrition, NOW Sports) — flavored variants are overpriced. Safe for long-term use.
What's the best pre-workout?
Caffeine (200-300mg) is the only ingredient with consistent evidence. Beta-alanine (3-5g) helps with endurance but causes tingling. Citrulline (6-8g) helps muscle pump. Skip 'proprietary blends' — they hide underdosing. Cheap option: black coffee. Branded picks: Legion Pulse (clinically dosed), Transparent Labs Bulk.
When should I drink protein shakes?
The 'anabolic window' is wider than once thought (2-3 hours post-workout). Convenient times: morning (high overnight protein deficit), post-workout (muscle protein synthesis), between meals (snack replacement). Drinking 4 shakes a day is unnecessary if you're hitting protein from food — supplements work best as gap-fillers, not meal replacements.
Are mass gainers worth buying?
Only if you genuinely can't eat enough calories for weight gain (hard-gainer ectomorphs, athletes with extreme caloric needs). Most mass gainers are just protein powder + maltodextrin + cheap fats — easier and cheaper to make at home (add oats, peanut butter, banana to a protein shake). Avoid for general muscle gain — most people don't need them.