Whey protein is perhaps the most well-known supplement in the fitness world. It is so well-known that it has become the generic name for all powered proteins!
As you may know, the market is full of options, flavors, and prices, so it’s tricky to choose just one. Should I go with the one they sell at my gym? Should I buy one from this fitness influencer? What do I need to know before buying whey protein?
Well, here are all the answers.
What is whey protein?
It’s one of two types of milk proteins. Milk contains casein (another common powdered protein) and whey. Whey is often obtained as a by-product of cheese production. It is separated and dried into a powder that serves as a dietary supplement.
Protein has a key role in muscle growth, as well as in other crucial processes in the human body, but we’ll center on fitness-related topics.
It is so popular because it is a convenient way to amp up your daily protein intake. As protein takes an essential part in muscle growth and even in weight loss, people with these goals need to watch out for their protein intake.
Most of the time, even with the extra amount of protein you should eat for muscle gain, you can fulfill the daily requirements without supplements.
If you don’t like powdered protein, you can check out our blog “Protein Water“. It will help you get familiar with other protein intake sources.
Do I need whey protein?
Generally speaking, it is up to you whether or not to add whey protein to your diet. As some people find it harder to purchase and prepare an extra amount of protein from regular food, supplementing is a good option. Whey protein shakes are also a great pre and post-workout snack.
How to choose the right whey protein
Here are some things you need to consider when purchasing whey protein:
1. Your fitness goals
For muscle building, try choosing whey protein that has a good biological value, meaning that it can be quickly and well absorbed by the body. Isolate whey protein is a good option.
For weight loss, it’s best to stick to whey protein that has no added sugar, dextrins or maltodextrins, or branched-chain amino acids, as they help with weight gain.
2. Your health condition
Gastrointestinal problems, lactose intolerance, diabetes, and kidney diseases are conditions you need to be careful with if you want to add whey protein to your diet. Ask your medical provider whether or not it is a good idea.
3. Three types of whey protein
As mentioned before, there are three types of whey protein. For fitness-focused purposes, you’d want to stick to either one of these:
- – Isolate: This is a further processed whey protein, with less fat and carbohydrates so the protein is literally isolated. This one is great for lactose-intolerant people, but it is a bit pricier. It could also upset some people’s stomachs.
- – Concentrate: Contrary to the isolate, this one has more carbs and fats, therefore having a slightly lower protein content. For the same reasons, this one’s on the more affordable side.
4. Third-party testing
Depending on the country you’re in, whey protein might not be regulated by food administration programs like the FDA. However, some companies send their proteins to a third-party testing, so it’s guaranteed that the protein has the ingredients it claims and doesn’t contain forbidden substances.
5. Flavor
Something quite subjective, but still relevant, as some people don’t like the “raw” protein flavor, you can choose many different flavors like chocolate, vanilla or strawberry. Watch out for artificial flavoring if that’s important for you.
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