Whey Protein Explained
Not all of the protein out there is made equally, and some forms of protein, such as whey, might be better than others. Whey protein contains essential amino acids that are absorbed quickly, and there have been many studies out there that showcase its efficiency in increasing strengths, gaining muscle, and losing body fat.
I have been relying on whey protein throughout the entirety of my career, so I can vouch for it in confidence.
However, keep in mind that it is much more than just protein, as it contains other nutrients. This is due to the fact that it is a mixture of proteins isolated from whey, which is the liquid part of the milk that separates during cheese production. Milk contains two types of protein, including 80% of casein and 20% of whey.
Remember the last time you opened a yogurt container to see liquid floating on top? Well, that’s what whey is. Cheesemakers used to discard it before they eventually discovered its commercial value.
After being separated during the production of cheese, whey goes through many processing steps to become what people recognize as whey protein. This is a powder that is added to shakes, meal replacements, and even protein bars.
Now, what you need to keep in mind that when left like it is, whey protein does not really taste that good, and it is typically flavored as a result of this. You might most commonly see it with a chocolate or vanilla flavoring, although you also have different ones.
Ideally, I’d recommend that you read the ingredients list as much as possible, as some of the products could have unhealthy additives such as refined sugar.
Taking whey protein is one of the best ways to increase your daily protein intake, which can be especially important if you are a bodybuilder such as myself or even just people who want to lose weight or lack protein with their daily diet plans.
If you want to add protein to your daily diet, you can make smoothies with it, as they end up being extremely tasty. Whey is well tolerated, however people with lactose intolerance do need to watch out, and some people might even be allergic to it.
How Whey Protein Supplements Boost Your Protein and BCAA Intake
Through protein consumption, you can help your body grow. They are also used to make various important things, such as tendons, organs, skin, hormones, and enzymes.
Whey protein is specifically beneficial to bodybuilders because they build our muscles’ contractile elements. They are assembled from amino acids, which are smaller molecules that are linked together. Some of them are produced by the cells in our body, while others are given to us by our food. The ones that we get from foods are known as essential amino acids.
Proteins can supply all of the nine essential amino acids, especially the best ones out there, and whey protein is loaded with all of them.
More specifically, it’s high in important branched-chain amino acids, such as BCAAs such as leucine, and contains a high cysteine amount.
Whey protein is particularly effective at stimulating growth, and breast milk itself is 60% whey when compared to the 20% in cow’s milk.
What is Whey Concentrate
The concentrate has 70 to 80% protein, and contains lactose, as well as fat, and has the best flavor.
There’s also Whey Isolate, which has 90% protein, or higher in some cases, and contains less lactose and fat, but it lacks a lot of the beneficial nutrients found in concentrate.
What is Hydrolysate
This is known as hydrolyzed whey and has been pre-digested so that it gets absorbed faster. It causes a 28 to up to 43% greater spike in insulin levels than isolate.
Keep in mind that whey protein concentrate is the best overall option when it comes to picking the best one. It is the cheapest, and it retains many of the beneficial nutrients in whey.
Many people prefer the taste of concentrate as well, which is due to the lactose and fat found within it.
Remember that some people do not tolerate concentration and want to emphasize protein while keeping carbs and fat low, then hydrolysate protein might be the better option for you.
Effect of Whey Supplementation on Muscle Mass and Strength
You might be aware of this, but whey protein supplements are most commonly used to increase muscle mass and even strength.
Whey protein is extremely popular among athletes, bodybuilders, fitness models, and even people who are just looking to improve their performance at the gym.
Protein provides amino acids that serve as the building blocks for muscle growth. You also get access to hormones because it increases the release of anabolic hormones that can stimulate muscle growth, including insulin.
It’s high in amino acid leucine, which stimulates muscle protein synthesis at the molecular and genetic level. Whey protein is absorbed and utilized quickly compared to other types of protein.
Health Benefits of Whey Protein
Aside from being a high-quality protein source, it has plenty of other beneficial nutrients. This includes lactoferrin, beta-lactoglobulin, alpha-lactalbumin, and even immunoglobulins.
Aside from muscle, strength, and leanness, whey protein can also lower your blood pressure, blood sugar and even reduce symptoms of stress as well as depression. It also protects you against cancer, reduces symptoms of hepatitis, and increases bone mineral density while also improving immune functions.
Furthermore, whey protein is also high in amino acid cysteine, and it can mediate many of these health benefits as a result; cystine does this by raising the levels of glutathione, which is the main antioxidant substance your body’s cells have.
Proper Dosage and Side Effects of Whey Protein
When it comes to the proper dosage, it does depend on your body’s size; however, most recommended doses include one to two scoops, which would average out at around 30g of whey protein.
This is the ideal amount to repair the damage you have done to your muscles through training, and it can initiate muscle protein synthesis, which is the process through which new muscle tissue is built.
A diet filled with protein can also help reduce body fat levels, and you will get bigger and stronger, and leaner as a result.
How I Pick the Best Protein Powders
I typically drink protein after a workout, as this is the best time due to the fact that your muscles need it the most. Drinking a shake of whey mixed with cold water within 30 minutes of finishing your training session will begin the recovery process by flooding your bloodstream with amino acids. These are quickly shuttled into the muscle cells, where they can be laid down as new muscle tissue.
In my case, I typically recommend brands that have excellent efficiency, good branding, and use the latest technologies to develop their proteins.
The Best Whey Protein Powders
1. Kevin Levrone Signature Series – LevroWheySupreme
LevroWheySupreme is one of the most delicious as well as nutritional protein drinks based on high-quality whey protein concentrate.
I specifically recommend this protein due to the fact that it aids in physical activity and supports my training sessions. There is no crude heat or harsh acids, and it does not feature any excess sodium.
This is a premium cold-pressed and micro-filtrated blend that offers only the most potent whey protein fusion available on the market.
You can mix it into the water, milk, juices, or even smoothies in an instant, and every 30g portion delivers 23.5g of protein, which is an exceptional percentage.
All of this contributes to the growth as well as maintenance of muscle mass while also strengthening your bones. This makes it one of the most important nutrients, and this is specifically the case for long-term strength and endurance training.
Given that it is developed by one of the most iconic and legendary athletes known as Kevin Levrone, LevroWheySupreme is the optimal choice for people who want to participate in high-intensity exercise regimens.
Keep in mind that you should not use it if you are allergic to milk and do not exceed the recommended daily dose. This should not be used as a substitute for a well-balanced diet. Never use this if you are pregnant or nursing and keep out of reach of young children.
2. Swedish Supplements – Whey Protein Deluxe
The Swedish Supplements Whey Protein Deluxe has exceptional taste, and this is the main reason it’s number two on my list.
Aside from that, it’s also easily absorbed and is a source of high biological nutritional value. You see, vessle is a residual product produced when making cheese from the start, and it has a high protein value and milk sugar and fat.
After having gone through various filtration processes, the whey is purified to obtain as high a protein concentration as possible. You can also filter milk and fat as much as possible.
Common whey protein concentrate is 80%. Wassleisolat is usually slightly higher in purity. Keep in mind that the level of lactose is typically around 0.5 to 5% and is not an issue for those who are not lactose intolerant.
The typical building blocks in whey are beta-lactoglobulin, alpha-lactalbumin, and serum albumin, which have been found to have many positive effects on both muscle building and immune systems.
Now, keep in mind that this product cannot really replace a balanced diet, and I’d recommend using 30G or 1 scoop of powder with 300 ml of water or milk in a shaker. You need to shake it and drink it. You can even add it to your morning muesli or as a snack to help you reach your protein levels throughout the day.
It has skimmed milk powder, guar gum, sunflower lecithin, flavorings, cocoa, inulin, and sweeteners in terms of ingredients.
3. FA Engineered – Nutrition Whey Protein
FA Whey Protein is one of the highest-quality protein drinks prepared from whey concentrate.
The interesting part about this whey protein specifically is the fact that it is produced on the basis of 65% whey protein concentrate, which provides 60% of the protein in each serving.
Each physically active person such as myself knows that this is one of the most important nutrients in terms of strength training and even endurance training.
Proteins contribute to muscle growth and can help maintain muscle mass as well as healthy bones. This is why they are the most needed ingredients in each athlete out there.
This protein meets the daily requirement for protein and contains large amounts of BCAA and L-glutamine.
Amino acids with branched side chains BCAA and L-glutamine are the most valuable as well as desirable amino acids in the diet of some of the most intensive athletes out there.
When it comes to this protein’s strengths, it has 20 grams of complete protein in each serving, contributes to increased muscle mass, helps maintain muscle mass, helps maintain healthy bones, has excellent solubility and taste, is available in 23 flavors, and 3 different weights.
4. Optimum Nutrition – Gold Standard 100% Whey
Opium Nutrition’s gold standard of 100% whey si possibly one of the world’s best-selling whey protein, which delivers 24g of whey protein to support the growth of muscles.
After training, your body will end up using the protein to help repair as well as rebuild muscle fibers.
What I like about it both the taste and the fact that it can support muscle growth with 5.5g of naturally occurring BCAAs.
All of this is just with 1g of fat and 12.g of sugars, with 1.6g of carbs. It is also available in a wide range of flavors which should fit everyone’s needs.
After vigorous testing of this protein, I can clearly state that it is excellent to build, maintain, and repair lean muscle. It is also convenient because you can take it as a pre-workout fuel and a post-workout recovery drink, or any time throughout the day if you want to meet your protein needs.
This should be a protein that just about anyone can use, get behind, and feel great while drinking.
5. Dorian Yates – ShadoWhey
ShadoWhey is the highest quality protein that concentrates on the market containing over 26 grams of protein per scoop.
It is naturally high in both BCAA and glutamine and is rapidly digested and perfect for post-workout.
It is available in different flavors, and it brings a great taste to your mouth when you consume it, so you always look forward to drinking it with each new day.
Dorian Yate’s incursion into the whey protein market has delivered some of the best, high-quality protein concentrate available on the market and is a clear standout competitor in this market due to its flavor and percentage of proteins per scoop.
Now, in terms of the advantages, you get 26g of pure whey protein isolate per serving, excellent bioavailability for enhanced muscled building rate, swift digestion, 0g sugar per serving, and 84% pure protein.
This is why I would recommend this protein for post-workout consumption when your body needs a rapid source of protein.
6. Whey Protein Powder by Pure Protein
This is an easy-to-mix protein powder containing only the best protein sources, where each scoop provides 25 grams of premium protein alongside all of the essential amino acids that your body requires to stay fit and prepared for action.
If you’ve just completed a hard workout or are just looking for a nutrient-rich midday snack, a scoop of this protein will give you the boost you need. It has exceptional taste.
The second you see the ingredients you’ll come to one conclusion, this is that it contains lactose and does not contain lactase or any other digestive enzymes. This means that, if you are lactose intolerant or have difficulty digesting protein powder, this could potentially upset your stomach.
Otherwise, it gets the job done and it is a solid protein, especially when you consider the affordable price points you can find it at.
7. Pro Jym Protein Powder
This powder has won multiple awards throughout its years in the industry. Jim Stoppani, Ph.D., created this protein with amazing taste and science-based formulations.
These proteins are released into the body at different rates, your muscles are being fed growth food long after you drink the shake, and as such, it is the perfect protein blend of muscle growth, strength, energy, and recovery.
Now, what I love about this protein is that each serving contains 24 grams of protein, 2.5 grams of fat, and even 5 grams of carbs. This is a good and well-rounded amount if you want to grow your muscles efficiently and grow them.
In terms of the calorie per serving count, it sits comfortably at 140, which is convenient. Now, since it uses high-quality proteins, you’ll see whey protein isolate, micellar casein, milk protein isolate, and egg white protein.
The recommended protein serving here is 24 grams per serving, and this is the recommended amount for muscle growth if you do not want to add any bulk. Given its combination of proteins, it is also excellent for promoting protein synthesis as well as increase strength and overall performance.
8. Syntha-6 Whey Protein Powder
This is by far one of the most delicious whey protein powders out there, which means that you will want to drink it every single time.
It has a 22g protein matrix, which consists of whey protein concentrate, whey protein isolate, calcium caseinate, micellar casein, milk protein isolate, and egg albumin.
Syntha-6 contains 2-3g of sugar per serving, depending on the flavor of-course, but this isn’t that much considering the flavor you are getting out of it.
It can be used between meals, post-workout, or even as a treat, and was formulated to be your any time of day protein powder.
Another reason why I’m recommending it is due to the fact that it promotes muscle protein synthesis, as well as recovery support.
9. Dymatize – ELITE 100% WHEY
This is by far one of the most legendary proteins out there, as the company has been around for decades.
It comes in many flavors, which should fill the needs of just about anyone.
What I love about it is the fact that it exclusively relies on sources of whey protein, and whey protein is a fast-absorbing protein source that contains all of the essential amino acids that you need in order to build as well as maintain muscles.
You get 25g of premium quality whey per serving, and each serving contains 5.9 to 6.1g BCAAs including 2.6, 2.7g of the key amino acid, L-Leucine, depending on the flavor.
I specifically love it due to the fact that it is low in sugars, it’s gluten-free, and suitable for vegetarians as well.
It also comes in three sizes, including 2100g, 907g, and 4540g.
10. Nitro Tech 100% Whey Gold
Throughout more than two decades, Nitro-Tech has managed to pass any challenge the world has thrown its way and is still recognized as one of the most powerful proteins to ever be developed.
This 100% Whey Gold Continues to deliver on that high standard, and it’s microfiltered for fewer carbs and fat, Gluten-free, and supports workout recovery.
With each scoop, you get 24g of ultra-premium, clean protein, as well as 5.5g of BCAAs and 4g of glutamine.
The main thing I love about it is the fact that it mixes easily, and tastes great. You can mix it with cold water or milk in a glass bottle or shaker cup, and it promotes clean muscle as well as rapid recovery.
You can use it between meals, as well as before or after an exercise. It absorbs fasts and digests easily and is ultra-pure.
You need to essentially figure out which protein works best for your specific body, but most importantly, which one tastes the best. You want to get both your mind and body used to actually drinking protein powder, to begin with, and as such, this has to be an appealing part of your day. I personally drink protein powder after each workout for the best result; however, some of them, you could even drink before sleep, it all depends on the type of protein and how quickly it gets into your muscles. We are all different, and all of us have different preferences.
However, these are some of the best protein powders I’ve tried and deserve to be considered, no matter who you are.
With that out of the way, good luck on your bodybuilding endeavors, and I look forward to seeing you at the Gladiator Fitness Center.