Protein Rules   Everyone is interested in the latest supplement; the next creatine. The fact is that gains in size and strength are going to come through strong and consistent basics. Take protein for example. If you aren't using a solid protein supplement every day, such as Scivation Whey, you shouldn't even bother lifting a weight. Scientists at the Maastricht University Medical Centre in Maastricht, Netherlands, recently conducted a meta-analysis of 22 separate random-controlled trials to test if post-exercise protein supplementation improves strength or body composition. Researchers found that drinking a protein shake immediately after a workout undoubtedly increased fat-free mass and one rep max strength. Get yourself a shaker bottle and some Scivation Whey. Use it every day for two months and see what happens.