The thing to remember is that supplements are as written on the box, a supplement and not food, so if you make it a big part of your diet you have it all wrong. I have only found this out in the last 1-2 years as I use to eat anything and I thought drinking calories was faster and better than solid calories due to me workin full time but it couldn't be further from the truth.
On a day to day value il have Oneon's breakfast why with 200-300grams of porridge or 8-10 wheetabix with a double espresso/ really strong coffee. Then at about 9-10 (depending on how busy I am) will have 100-200 grams of cashews and some tuna. At lunch I have 2 chicken breasts and salad, at mid afternoon I get a meal replacement shake (Oneon Hades) and/or breakfast bar and nut mix. Then Pre workout drink (Oneon Hades) with BCAA and glutamine before my workout and a post work out (Oneon Apollo) drink with high carb and protein and BCAA and Glutamine. Dinner is 2 breast of chickens, vegetables or salad and 100 grams of rice or brown pasta. At about 2-3 am I sometime get up and and get a protein shakes and a few rice cakes. Il take my vitamins, omega 3, iron and ZMA before I go to bed as this is what works best for me.
Knowing what type of whey to use is difficult if your just starting out cause there are so many different types from isolate, whey, hydrolysed whey, diet whey, casein, then you have the amino acids and BCAA.
All whey stems from milk and you can see the raw product on top of your yogurt when you open the lid, It's that clear fluid on the top. Whey is bundles of protein chains and protein chains are made up of amino acids.
So there are 2 types of amino acid and they are non essential amino acids (NEAA) and essential amino acids (EAA). There EAA must be supplied by the diet and they are 8 (phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, lysine, and histidine). The NEAA are what your body can self produce from other amino acids, carbs and nitrogen . These are alanine, arginine, aspartic acid, cysteine, Glutamine, Glutamic acid, proline, serine, glycine, tyrosine, asparagine and selenocysteine.
BCAA are a combination of leucine, isoleucine and valine and these make up one third of muscle protein and are vital sub straights for Glutamine. These are vital for recovery and helpful if you supplement Glutamine. So I always take pre and post workout along with glutamine and I will supplement these throughout the day if I have a competition is coming up or my training gets harder.
Different wheys have different constitutions of whey isolate and this is anywhere between 90-100% protein after they remove all the lactose, cholesterol and water. Whey concentrate is usually 70-90% pure. Hydrolysed whey has parts of it's protein chains broken meaning it can be absorbed quicker into the digestive system which is always why its more pricey than the other types of whey. I try to use whey isolate mostly but nothing less than 80% whey.
Casein is basically egg white and like brown rice is slow digesting so mostly ideal for night times. I don't supplement this normally as I consume eggs through out the day but will have from time to time.
Soy is the controversial protein and reports of it increasing eostrogen levels which can
lead to unwanted side effects like gynaecomastia or man boobs. But the research only suggest that this is the case if you consume high doses about 5-6 times a day and then it only took quite a few months before they started to see mild effects. So I tend to use either soy or casein for night time supplementation from time to time as its a slow digesting protein.
Something else I have at night mostly after training because you loose zinc and magnesium in heavy training sessions so I will supplement ZMA at night because it helps with recovery and sleep. Also zinc and magnesium are 2 products your body can only get from diet and supplementation and when you train you can get depleted in these and the harder you train the more you loose.
There are hundreds of different supplements to choose from and some will work and some won't so a lot of trial and error is needed but as a basic you need a good whey protein and oats for a carbohydrate source and BCAA for recovery. I try to get my supplements through my food as much as possible but undeniably when your cut for time supplements do help.
Also a big tip I have learnt recently which is spend time reading what's in the supplements, so the percentage of whey, different vitamins, how many grams of carbs. Because of this I stick to the raw ingredients (e.g. Whey isolate, Dextrose, Oats, BCAA, Creatine, Whey Max, Aminos, Omega 3, etc) which is where supplement companies like Oneon are very good.