Guide to whey protein
Whey protein is a mixture of proteins isolated from whey, which is separated during cheese production. By processing and refining the whey, its powdery form is obtained. Since it is derived from milk, it is not 100% pure protein because it contains small amounts of fat and sugar.
Whey protein is considered the “king” of all bodybuilding proteins because it contains a high amount of all 9 essential amino acids and is quickly and easily absorbed by the body, making it a popular choice among athletes, bodybuilders, and fitness enthusiasts for supporting muscle recovery and growth.
One portion of whey protein contains approximately 20-27 grams of high-quality complete protein, making it an exceptional convenient (and cost-effective) way to achieve your daily protein intake.
Please note that 130 g of chicken white meat contains approximately 24 g of protein, with a similar amount of fat and carbohydrates compared to with high-quality whey proteins in powder. It is also particularly rich in three key EAAs, also known as BCAAs.
How much whey protein should be taken on a daily basis?
The amount of whey protein that should be taken on a daily basis can vary depending on individual goals, body size, and activity level. As a general guideline, the American Dietetic Association suggests that active individuals may need up to 1.2-1.7 grams of protein per kilogram of body weight per day to support muscle recovery and growth.
For most individuals, a daily dose of 20-30 grams of whey protein powder is sufficient to support muscle recovery and growth. However, individuals with higher protein needs or more intense training regimens may benefit from higher doses, up to 40-50 grams per day.It’s important to note that consuming excessive amounts of protein can put a strain on the kidneys and liver, so it’s best to speak with a healthcare provider or registered dietitian before significantly increasing protein intake.
When is the best time to take whey protein?
The best time to take whey protein depends on your fitness goals and overall diet. Here are some general guidelines:
- Post-workout: Many people prefer to take whey protein after their workout because it helps to promote muscle recovery and repair. Taking whey protein within 30 minutes to an hour after your workout can help to maximize its benefits. Muscle is like a sponge, ready to “absorb” nutrients!
- First thing in the morning: Another good time to take whey protein is in the morning when you wake up. This can help to jump-start your metabolism and provide your muscles with the necessary nutrients to repair and grow.
- Between meals: Whey protein can also be used as a snack between meals to help keep you full and provide your body with a steady stream of amino acids throughout the day.
What types of whey protein are there?
It is important to take into account that there are several main types of whey protein, and here we will mention the ones that are most often used: whey protein concentrate, isolate, and hydrolysate. Their main difference is in the total protein content and the way they are processed:
- Whey protein concentrate (WPC): This type of whey protein is the least processed and contains some fat and lactose. It typically has a protein content of around 70-80% and may also contain other nutrients like vitamins and minerals.
- Whey protein isolate (WPI): This type of whey protein has undergone additional processing to remove most of the fat and lactose. It typically has a protein content of around 90% or higher.
- Whey protein hydrolysate (WPH): This type of whey protein has undergone further processing to break down the protein into smaller fragments, which can make it easier to digest and absorb. It is often used in sports nutrition products because it can be absorbed quickly by the body.
Each type of whey protein has its own unique advantages and disadvantages, and the best type for you will depend on your goals and dietary needs. For example, WPC may be a good option for those looking for a more affordable option with some additional nutrients, while WPI may be a better choice for those who are lactose intolerant or looking for a higher protein content per serving. WPH is often used by athletes and bodybuilders looking for a quick and easy source of protein for recovery.
Whey with water or milk?
On almost all packages of whey protein, you can read that it can be consumed in combination with water or milk. However, it is not explained in detail on the packaging in which situations one of these is two combinations more effective for our body and muscles. The choice between mixing whey protein with water or milk depends on personal preference, nutritional goals, and dietary restrictions.
- Consuming whey protein with water is recommended if you want fast protein absorption. Your muscles will receive enough building materials within 15 minutes to renew, nourish and strengthen. Also water is a calorie-free and fat-free option, so it may be preferred by those who are watching their caloric intake or trying to lose weight. Mixing whey protein with water can also result in a lighter and less filling shake.
- Consuming whey protein with milk can help slow down digestion and promote a gradual release of amino acids into the bloodstream. This is because the combination of whey protein and milk provides both fast-acting and slow-digesting proteins, which can provide a sustained source of amino acids for several hours. That’s why it’s great to drink protein mixed with milk before bed.
Milk also provides additional nutrients such as calcium, vitamin D and potassium, and can make the shake creamier and more flavorful. However, milk is higher in calories and fat, which may not be desirable for those who are watching their caloric intake.
How safe is whey protein to?
If you stick to the recommendations related to dosage, time of intake and choose high-quality whey protein, then you should have nothing to worry about.
It is important to note that people who have kidney or liver problems should still consult with a physician or experienced nutritionist before beginning any supplementation regimen. Eating too much protein at once can potentially cause digestive problems such as stomach upset, bloating, gas, and diarrhea.
The only reason you should avoid taking whey protein is if you are allergic to any of the ingredients. Individuals who are lactose intolerant should opt for whey isolate rather than whey concentrate because the isolates contain less lactose.
How to choose the best protein supplement?
Choosing the best protein supplement can be overwhelming, given the wide variety of products available on the market. A good protein should give you maximum benefit, with almost no harm to your health. And that it has an understandable price. Be sure to buy verified, i.e. that the importer is authorized and that the product has been checked and tested, and yes has an adequate declaration. Don’t play with your health by buying from unverified suppliers.
Here are some factors to consider when selecting a protein supplement that best suits your needs:
- Protein source: There are several protein sources available in protein supplements, including whey, casein, soy, pea, and hemp. Each protein source has its unique benefits, so it’s essential to choose the one that best aligns with your goals and dietary restrictions.
- Protein content: Look for a protein supplement with a high protein content per serving. Aim for at least 20-30 grams of protein per serving, depending on your goals and activity level.
- Purity and quality: Choose a protein supplement from a reputable brand that has been tested for purity and quality. Look for products that are free of harmful substances, such as heavy metals, pesticides, and additives.
- Flavor and texture: Protein supplements come in various flavors and textures, so it’s important to choose one that you enjoy drinking. Some supplements may be gritty or have an unpleasant aftertaste, so read reviews and sample different products if possible.
- Price: Protein supplements can vary significantly in price, so it’s important to choose one that fits your budget. However, keep in mind that cheaper products may be lower quality or contain less protein per serving.
- Dietary restrictions: If you have dietary restrictions, such as lactose intolerance or a vegan diet, choose a protein supplement that aligns with your needs. Look for products that are labeled as lactose-free or vegan.
What you should pay attention to when buying whey protein, is that many packages of protein say 100% whey protein, so customers are often misled that this product contains a percentage of 100% protein incorrect. The fact that it says 100% whey protein only tells us that 100% of the protein in that product is obtained from whey i.e. that whey is the only source of protein in that product.
Summary
While protein supplements can be a convenient and effective way to increase protein intake and support muscle recovery and growth, they are not a replacement for whole foods or a balanced diet.
Protein supplements won’t make you grow or build muscle – they are just one piece of the puzzle when it comes to achieving your fitness goals. Building muscle and strength requires a tons of iron, you’ve lifted in training, the tons of quality food you’ve taken in and consistency over time.
It’s also important to do your research and choose a high-quality protein supplement from a reputable brand that has been tested for purity and quality. Don’t rely solely on marketing claims or flashy packaging – take the time to read ingredient labels, check for certifications, and consult with a healthcare professional or a registered dietitian if you’re unsure about which product to choose.
Fuel your gains with high-quality protein supplements tailored to your needs
Optimum Nutrition Gold Standard 100% Whey Protein Powder, Double Rich Chocolate
Whey Protein Isolates (WPI) are the purest form of whey protein that currently exists. By using WPI as the primary ingredient along with premium ultra-filtered whey protein concentrate (WPC) in Gold Standard 100% Whey, we’re able to pack 24 grams of protein into every serving to support your muscle building needs after training.
Premier Protein Whey Powder, Chocolate, 24.5 Oz
Each serving of Premier Protein Powder contains 30g protein, 150 calories, and 1g sugar. Made with 100% protein from whey, it is perfect for use any time of the day, from breakfast to afternoon snack to post-exercise fuel. Try it mixed with water or milk, blended into your favorite smoothie recipe, or baked into protein packed recipes.
Dymatize ISO100 Hydrolyzed Protein Powder, 100% Whey Isolate Protein, 25g of Protein, 5.5g BCAAs, Gluten Free, Fast Absorbing, Easy Digesting, Fruity Pebbles
Dymatize, one of the world’s most trusted athletic nutrition brands, and Post Consumer Brands have teamed up to create a guilt-free mashup of two beloved cereals and an award-winning hydrolyzed 100% whey protein isolate: Dymatize ISO100 Fruity Pebbles and Cocoa Pebbles. The new Dymatize ISO100 Pebbles flavors are a fun and nutritious way athletes and kids at heart can enjoy a classic taste that never gets old.
Isopure Unflavored Whey Isolate Protein Powder, with Vitamin C & Zinc for Immune Support, 25g Protein, Zero Carb & Keto Friendly
Isopure Unflavored WPI powder contains 25 grams per serving of 100% Whey Protein Isolate, stripped of fat, carbs, fillers, sugars and lactose. Easy to add to any food and beverage (hot or cold), and so pure you won’t even taste it. Isopure Whey Protein Isolate has 5.67 g of naturally occurring BCAA’s in every serving and is Lactose and Gluten Free. It also has 2.57 grams of naturally occurring L-Glutamine in every serving. There are no additives just pure, naked protein.
Body Fortress Super Advanced Whey Protein Powder, Chocolate, Immune Support, Vitamins C & D Plus Zinc
Body Fortress Chocolate flavored Super Advanced Whey Protein Powder is the ideal post workout protein supplement, featuring 100% premium Whey. This gluten free protein powder formula with vitamins C & D plus zinc helps support your immune system and gives you the power to train harder and rebuild lean muscle faster because tomorrow’s workout starts with today’s recovery.
Isopure Creamy Vanilla Whey Isolate Protein Powder with Vitamin C & Zinc for Immune Support, 25g Protein, Zero Carb & Keto Friendly
Pack in powerfully pure protein, without packing on the carbs. Our 100% whey protein isolate powders amp you up, without any unwanted weight. Just pick your level: zero carb or low-carb (which also has zero sugar), both with 25 grams of protein per scoop. It’s 100% whey protein isolate loaded with vitamins, minerals and nutrients to keep you going strong—and always without gluten, lactose, or any impurities.