Advantages:
(1) Readily available. (2) Often inexpensive and (3) versatile. (4) Contain and provide essential nutrients (vitamins, essential minerals, amino acids, fatty acids, etc.) as well as (5) small amounts of other non-nutritive substances such as phytochemicals (plants only), carnitine, and creatine.
Disadvantages: Commonlv reguire refrigeration, some form of preparation, cooking and/or cleanup. Because of this and busier and busier schedules, many people turn to less healthy alternatives like packaged goods in the vending machine, fast foods , or skip meals altogether. Another downside to relying solely on foods for protein is the fat, saturated fat, cholesterol and/or carbohydrates that almost always tag along. Unlike the purified proteins that we've talked about up until now,  protein-rich foods are pretty much the way that nature gave them to us; with foods, you've got little choice but to take the "good" with the "not-so-desirable."

Advantages:The newest, and perhaps most exciting addition to the protein "toolbox: protein fortifiers allow complete control over how much and where protein is used. Because they are unflavored, unsweetened, and scientifically formulated to be bland in taste and texture, these proteins can be added to everything from juices and coffee to spaghetti sauces and spicy chicken enchiladas. The possibilities are practically endless. As with powdered protein mixes, protein fortifiers don't require preservatives or any special storage or handling procedures. And because they're free of sweeteners or traditional flavoring agents, they're about the closest thing that you can get to pure protein.
Disadvantages: The characteristics that make protein fortifiers so attractive are the same qualities that many would consider disadvantages. For starters, because protein fortifiers are purposely formulated to "fortify" or "enrich" the protein content of any type of food or beverage, they have no flavor of their own. Consequently, these types of proteins need to be added to other semi-solids or liquid foods to pick-up the flavor of their surroundings. Naturally, adding a protein fortifier entails measuring, mixing, possibly cooking, and the dreaded cleanup (boy we're getting lazy, aren't we?).

Advantages: As a rule, powdered protein mixes are one of the least expensive ways to get protein. PPMs are "king" when it comes to variety. These supplements are offered as single-source proteins or multi-source blends of whey, milk, casein, egg white, soy, and sometimes, other ingredients (amino acids, creatine, carbs, vitamins and minerals). They're also available in a large assortment of flavors and consistencies ranging from water thin to pudding thick. Because powdered protein mixes are dehydrated, they do not require refrigeration, preservatives, or acid to protect freshness prior to mixing. In fact, most PPMs are good for over 2 years at room temperature. High-quality powdered protein mixes are generally free  of fillers and don't require  binders or stabilizers like bars or RTD protein shakes , so they're usually higher in protein and much lower in carbs than other protein delivery methods. Many PPM products are "instantized" to hydrate almost instantly in liquid, so preparation requires little more than a glass, some water, and a spoon.

Advantages:
1. Convenience similar to protein RTDs. Faster-acting liquid delivery form, though not as fast as protein RTDs.

2. Do not require mixing or any other preparation.

3. Varieties not limited to fruit flavors like protein RTDs.

4. Thicker, more filling consistency.

5. Typically milk-protein based, so they're rich in anti-catabolic, slow-release casein. Unless added, minimal carbohydrates and fat.
Disadvantages: In many respects. RTD protein shakes share disadvantages with protein RTDs.

1. They require refrigeration for best flavor, are relatively heavy for their size, and are more expensive than other protein sources.

2. Unlike   protein   RTDs.   ready-to-drink protein shakes use heat, rather  than acids, to preserve freshness and ensure safety. This allows for a larger variety of flavors (everything from vanilla and  chocolate to fruit punch and grape), but also limits the types and levels of proteins that can be used to those  that are stable at higher temperatures.

3. Thicker, more-filling  consistency is beneficial for weight loss, but  may limit hardgainers by filling them up too much.

You Know that you need it; the question is, what's the best way to get it?

Unlike plate-pushers of old, today's bodybuilder has an almost endless array of high-protein alternatives to choose from. There are RTE (ready-to-eat) snacks such as nutrition bars and bites; high-protein RTDs (ready-to-drinks), protein-loaded RTD shakes, powdered protein mixes, new protein fortifiers and, of course, good ol' protein-rich foods. While just about any of these will satisfy your body's requirement for essential amino acids and nitrogen, the simple fact that you're reading this tells us that you're looking to move beyond merely satisfying; you're looking to optimize growth and recovery. A screwdriver can act as a chisel, but no self-respecting carpenter would toss out his chisel collection and start using screwdrivers to save space in his toolbox! Nope, there's a right "tool" for every job. And by the time you're done reading this, you'll know which protein works best, and when. You've come to the right place. Now, put that screwdriver down and let's get started.

This article pays attention to a mistake made by many of the younger bodybuilders carried away by the desire to develop their bodies harmoniously.
Most training people know that when performing exercises for arms with alternation of left and right arm – like alternating dumbbell curls for biceps, alternating hammer curls – the exercise should begin with the weaker limb. This is the so-called principle for priority of the weaker limb. Naturally, the aim is to achieve a harmonious and equipollent development of the muscles.
The mistake that I’d like to draw your attention to is made when this principle is mechanically applied, even to exercises which demand performing a whole series with one limb and then another series with the other. I have in mind an exercise like concentrated curls for biceps, One Arm Triceps Extension, some exercises for development and shaping the calves and for back thigh muscles.