Picking The Best Whey Protein
On average, a person with a moderate lifestyle does not need a very high protein diet. However, in cases such as injury recovery or increased physical activity such as starting a new exercise program, we might need an extra boost of protein in our diet. Whey protein is one of the most popular choices.
Milk is made of two proteins, Whey (20 percent) and Casein (80 Percent). Casein is the main protein in milk and is digested much slower than whey and has a lower anabolic effect. Whey is the most popular protein supplement, proving to promote fat loss and muscle growth. It is digested fast and therefore most suitable immediately before of after a workout.
Whey protein has the highest branched-chain amino acid (BCAA) content. There are 3 main types of Whey protein:
- Whey protein concentrate – This contains low fat and low carb levels. The percentage of protein in it depends on ho concentrated it is, ranging from 70-80% protein, with the remainder being composed of minerals, fats, and moisture.
- Whey protein isolate – This, on the other hand, has the non-protein parts removed and contains about 90% protein.
- Whey protein hydrolysates – Hydrolysates refers to the presence of proteins that are partially digested, including peptides and polypeptides. These partially digested proteins are beneficial in providing amino acids and having other positive effects on the body.
With all the products in the market, it may be difficult to choose the right type of whey that is good for you. Below are a few tips you should use when considering which whey protein to buy.
1. Make sure you buy from a reputable and trustworthy company
Do your research about the company you are buying from. Do not get into the hype of fancy advertisements. Buy whey protein from a company that has been around for at least 3 years and preferably, the brand too. Look out for what they are trying to promote. Watch out for products that claim to help you lose a ton of weight in a week.
2. Consider the taste of the product
Whey protein, in its pure form, does not taste very good, which is why it is usually flavored. Strawberry, vanilla, and chocolate powders are popular choices. Most flavored whey proteins taste incredibly good and can be used to make healthy recipes such as smoothies taste delicious. Also, consider whether you will add your whey to anything other than plain water. You have to ensure that the flavor of the whey will go well with the primary liquid mixer.
3. 3rd party verification for no protein spiking
When buying whey protein off the shelf, you want to make sure that a third party has verified it to ensure quality. It is the responsibility of the companies to deliver the highest quality sports supplements, but you must be cautious of those who cut corners. Protein spiking happens when components are added to the product which may hinder its true protein content. Companies may sometimes add useless amino acids such that when a bottle says 27g of protein per scoop, it may not actually contain that amount. They will advertise the product as 100%whey when that really isn’t true. How do you know if a product is spiked? Just make sure it is 3rd party verified. Use sites like labdoor to check ingredients.
4. Read the ingredient list
This is one of those cases where less means more. The less the ingredients contained in your whey protein supplement, the less the chances of added ingredients such as sugars or fillers. Some people are allergic to whey, although it is generally well tolerated.
5. Good manufacturing practices
Companies that follow these practices will ensure that their products meet specific requirements for purity, strength, quality and identity. Your whey protein should be suitable for human consumption, produced in a controlled environment and follow the code production regulations.
6. Are you trying to build muscle or lose fat?
It is important for you to buy the best whey protein that is suited for your goals. If you are looking for a whey protein supplement for fat loss, you should go with one that is low in calories and higher in protein content. The varieties contain about 90 to 100 calories and provide 22 to 26g per scoop. On the other hand, if your goal is to be in the gym building muscle, look for whey that has a bit more of a calorie kick to it.
7. What is your budget?
With the current economy, you may not have hundreds of dollars to spend on supplements. Typically, you will get better deals when you buy in bulk. Whey protein is typically cheaper than other protein alternatives, so that’s good. Whey protein isolate is usually more expensive, because of its higher concentration, but may not offer increased benefit. Also, powders with more added ingredients tend to be more expensive.
8. Be careful if you are lactose intolerant
The downside of whey protein is that it contains lactose. You may need to find a different kind of protein if you are lactose intolerant. Whey protein isolate, because of its high protein concentration, many times does not contain lactose and may be safe to use. However, you must read the information on the pack just to be sure.
As you are choosing your whey protein, you are probably aware of some of the benefits associated with its use. Some of this include:
- Aiding in weight loss
- lowering cholesterol
- Anti-cancer properties
- Improving immune system in children with Asthma
- Lowering blood pressure and reducing risk of cardiovascular disease
With all the information given here, you should be well on your way to choosing the best whey protein that is suited for your particular needs. If you try one powder and you do not like it, you don’t have to keep using it as there are many varieties out there. Take your time to do some research to find out which whey protein works best for you.