pexels-samerdaboul-2080544 Hello. I'm Yak Al's muscle reporter YAYA ⚽..

May, the month for families, is here..

It feels like just yesterday I wrote the first article of 2025 during the bleak winter, but May has already arrived with hot summer weather..

What does it mean that May has arrived? That's right. Isn't it to say that the day to reveal the body you've built over the winter is not far away??

Haven't built your body yet? It's not too late. With YAYA, it's possible..

Let's all embark on a 3-month campaign together.!

Oh, today's topic is to find the right protein supplement for you..

First, let me show you the product rating table based on Yak Al's internal standards..

We divided product grades into C, B, A, and S, with criteria as follows:.

S-Grade: Products with the highest scores according to Yak Al's evaluation criteria
A-Grade: Products that are somewhat lower than S-Grade but offer decent value according to Yak Al's evaluation criteria
B-Grade: Products that show balance in value and efficacy (for beginners))
C-Grade: Products with good value only

So what criteria can we use to divide product grades??

Certification marks : As the simplest mark to check and one that builds trust, since it is guaranteed by national or international agencies, you can eat with confidence..
Protein source materials : Since absorption rates differ depending on the source material, we assigned different scores based on the materials..
Quality assessment : Evaluation was conducted based on the presence of isolated whey, added BCAA, and hydrolyzed protein, which are factors that can affect the functionality of supplements..
Secondary ingredients : We assigned different scores based on the presence of added flavor, minerals, vitamins, etc..

We created Yak Al's internal evaluation table with the above four evaluation criteria and conducted the evaluation..

So shall we start with protein supplements??

Protein supplement product recommendation grades

Recommendation grade	Protein supplement information
S-Grade	Today's Body Protein Supplement H Protein WPI 93%	Boryung Royal WPH Health Supplement	German Protein German Whey Plus Chocolate Flavor WPI
A-Grade	Start Protein WPI Protein Supplement 1kg Chocolate Flavor	Muscle Pharm Combat Ultra Whey Protein Powder Drink Mix Protein Supplement	HMK 20-Year Tradition Safety Certified WPI+WPH Protein Supplement 2300g	Allmax All Whey Classic Pure Whey Protein Blend	Calobye Perfect Power Shake Mix Chocolate Flavor 2kg	Sports Research Whey Protein Creamy Vanilla Flavor, 2.27kg
B-Grade	One Day Nutrition ISP Soy Protein Protein Whey	Optimum Nutrition Gold Standard Whey Protein Supplement Vanilla, 2.18kg	Lactose-Free Zero Sugar Protein Company Muscle Core Isolate Protein 1kg Grain Flavor	Zero Sugar Protein Supplement Tasty Protein Shake Health Supplement, 1kg	Protein Story Pure Protein 7 Chocolate, 3kg	German German Protein Saxony Whey Chocolate Flavor WPC
C-Grade	Separated Soy Protein Plant-Based Soy Protein Pure Raw Material Supplement ISP, 2kg	Dairy-Free Vegan Vegi X Protein 2kg Plant-Based Protein Supplement	New York Whey Light All Age 1kg Grain Flavor Protein Supplement Protein Shake Protein, 1kg

Gainer product recommendation grades

Recommendation grade	Recommended gainer product information
S-Grade	Powerful weight gain supplement Protein Top Class Giant 3kg
A-Grade	Optimum Nutrition Serious Mass 5.44kg Chocolate Flavor	Optimum Nutrition Pro Gainer	German Whey German Protein Gainer Chocolate Flavor	Zetrityon Jetmax Gainer Double Chocolate	Muscle King Kong 522 Chocolate Flavor 4kg
B-Grade	Ace Gainer Protein Supplement Protein Chocolate Flavor 4kg	Venetin Monster Bulk Up Protein Gainer Supplement Chocolate Flavor, 2kg	Mutant Mass Muscle Gainer Vanilla Ice Cream Flavor
C-Grade	US Gainer High-Protein Lite Cocoa Grain Flavor, 3.2kg	BLE Protein 1+1 Protein Supplement Chocolate Flavor, 2kg

Well, I've shown you the product grade tables for protein supplements and gainers.

‘If you've wondered which of the two you should take,?’

let's now explore together which supplement you should choose.!

To choose, BMI and muscle mass are helpful to know, so let's briefly cover this..

1. BMI

You can calculate it simply as 'weight / heightÂ² (BMI = kg/mÂ²)', and the table below shows more detailed criteria..

bmi	Classification
Under 15	Severe underweight
15-15.9	Moderate underweight
16.0-16.9	Mild-to-moderate underweight
17.0-18.4	Mild underweight
18.5-25	Normal weight
25-30	Overweight
30-35	Obesity Stage 1
35-40	Obesity Stage 2
40 or	Obesity Stage 3

Since a simple calculation formula is used, the error rate is high and there may be some deviation in representing health..

However, at our ordinary level, we use this because it's a super-simple and easy indicator that lets us check our health status.!

2. Muscle mass

To check muscle mass, you can use 'InBody'..

But we already know, right? We lack muscle. (If you had plenty of muscle, you wouldn't be reading this article, would you? haha))

Even if you have sufficient muscle, we need to consume protein for an even more impressive physique..

Well then, BMI and muscle mass once you've checked, shall we go pick a supplement that's right for you??

3. How to choose a supplement

pexels-pixabay-161688 Well, are you following along well so far?? You say it's too easy??

This is easy too..

You can pick a product by referring to the table below. haha

	Muscle mass low	Muscle mass normal	Muscle mass high
Underweight	Gainer recommended	Gainer recommended	Gainer recommended
Normal weight	Protein supplement recommended	Protein supplement recommended	Protein supplement recommended
Overweight	Protein supplement recommended	Protein supplement recommended	Protein supplement recommended

If you are underweight, you can purchase a gainer..

If you are normal weight or overweight, you can purchase a protein supplement..

Looking at it this way, dividing by muscle mass doesn't seem very meaningful. haha (Awk!)

No, I don't want to gain fat, but I want to build muscle. Can't I just take protein supplements??

You might ask..

The human body needs 'surplus energy' to synthesize muscle. However, since 'surplus energy' is used much more for fat synthesis than muscle synthesis, an increase in body fat is an inevitable phenomenon in the process of increasing muscle mass..

The paper below shows a comparison between a group of bodybuilders (Group A) who consumed adequate meals and a group of bodybuilders (Group B) who consumed more energy, revealing that Group B achieved greater muscle mass and body fat mass compared to Group A..

Effects of Different Dietary Energy Intake Following Resistance Training on Muscle Mass and Body Fat in Bodybuilders: A Pilot Study

No, I achieved both fat loss and increased muscle mass at once.?

This is a phenomenon experienced by 'beginner exercisers' and the like, and since a decrease in body fat and an increase in muscle mass do not continue to occur, to achieve further muscle mass gain, you need to increase body fat..

Is it possible to substitute protein supplement + increasing diet for a gainer??

Absolutely possible.!

The typical characteristic of people who should take a gainer is being underweight with very high likelihood. In fact, increasing your diet can be a better choice than taking a gainer. This is because eating regular food allows you to consume not just carbohydrates but various other foods, so you can also get minerals, vitamins, and dietary fiber..

However, if it's difficult to increase your diet from the start or if you want to simply increase your calorie intake above usual, I recommend a gainer..

Today,

why you should take protein supplements and gainers
and which products you should take

we've explored together..

This time, in order to share the information with you, I researched many products..

The result is: Protein supplements have many products, and among them I could choose between good and not-so-good products, but, for gainers , I thought the ability to find the right one for you is quite important..

Good products aren't necessarily expensive, and some products have poor quality yet high prices. Also, since each gainer has a different carbohydrate content, choosing the right amount of carbohydrates for your needs becomes another skill..

Product grades are always for reference, and finding a supplement that suits you is the wisest approach..

Well then, wishing everyone good health, I'll end this long article here.!

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