Whey Protein | The Ultimate Guide to Choosing the Right Supplement for Your Fitness Goals
What Is Whey Protein | Whey Protein Concentrate | Whey Isolate VS Whey Hydrolysate | Benefits | Which Protein Powder Is Best For You | FAQs | Side Effects And Warnings | Disclaimer
Protein is essential for your diet if you’re looking to lose weight, build muscle, or maintain your physique. Luckily, between food and supplemental sources, you have a wide variety of options to fill your macronutrient requirements. Today, whey protein and other protein powders have become a staple supplement for fitness enthusiasts looking to build muscle, lose weight, or improve their overall health. And like your individual routine, various forms of protein powder can suit your lifestyle. These forms include whey protein, casein protein, beef protein, and vegan/plant-based protein. However, with so many types of whey protein supplements available, it can be difficult to know which is right for your fitness goals and dietary needs. In this blog post, we’ll explore the benefits of whey protein for muscle building and weight loss, and how to choose the right supplement for your goals.
What Is Whey Protein?
Whey is a product of milk, but there are two protein derivatives: whey and casein. Here, whey is a liquid product made during cheese and curd production. Where whey protein is more soluble than casein and also highly bioavailable. Because of its bioavailability, whey is an excellent option for individuals looking to increase their protein intake. Casein, on the other hand, makes up 80% of the protein in milk and is often considered the slowest-acting form of protein because it takes longer than whey or soy protein to digest. (1,2) But again, several forms of whey protein exist for different lifestyles. Other whey versions include Whey Concentrate, Whey Isolate, and Whey Hydrolysate. Each option can be better suited for specific purposes such as cooking and baking, travel, or even specific goals.
What is Whey Concentrate?
Whey concentrate is typically the cheapest form of whey protein. During the production of whey concentrate, the curd and whey separate, leaving the whey for the next step; filtration. The filtration process for whey concentrate brings the mixture to about 80% protein. This process can and will continue for a higher percentage of protein (for Whey Isolate and Whey Hydrolysate). The other 20% of this mixture will contain other nutrients, such as fats and carbohydrates.(2)
Whey Isolate VS Whey Hydrolysate:
As mentioned above, the filtration process for the whey protein to get a higher percentage of protein will continue in different forms of protein powder. For Whey Protein Isolate, the protein percentage will be around >90%, which is why this is considered the purest form of whey protein. The higher protein content means fewer other nutrients, such as lower sugar and carbs. Additionally, this form of whey may be better for people with lactose sensitivities. However, this option may not be the best for lactose-intolerant people with more severe symptoms. Instead, we would recommend beef protein or a plant-based protein. Similarly, whey hydrolysate is higher in purity than whey concentrate. Hydrolyzed Whey Protein contains partially hydrolyzed or predigested whey proteins. The hydrolyzation process supports the absorption of this protein form. Because of this, hydrolyzed whey may be less allergenic than other forms of whey. (2)
What Are The Benefits?
Supplementing with whey protein has several benefits, such as: (2)
- Enhance GSH Production
- Decrease Muscle Soreness
- Stimulate IGF4
- Reduce Cholesterol
- Promote Digestive Function
- Support Blood Pressure
One of the most apparent benefits of whey protein is promoting muscle growth and repair. However, whey protein also can aid in fat burning, help reduce cravings, and boost your overall immunity. Adding whey to your diet can help regulate both ghrelin and leptin (the hormones controlling appetite), which can aid in preventing snacking out of boredom. Because whey protein promotes glutathione synthesis, it can also support boosting your immune system. (3,4)
Which Protein Powder Is Best For You?
When selecting the best protein for yourself, you should keep things in mind, like your diet. Other factors that play a role in the selection include how often and when you would take a protein supplement, price range, and dietary needs. So shopping around for a quality protein supplement can be difficult, especially when you’re unsure what you need. To help you navigate the different types of protein powders, here are some key things to look for depending on your goals.
- Protein Content: The protein content of whey protein supplements can vary widely, ranging from 30% to 90% protein by weight. The higher protein content is generally better for muscle building but may not be necessary for all fitness goals.
- Type of Whey: As mentioned earlier, there are three main types of whey protein supplements – whey protein concentrate, whey protein isolate, and hydrolyzed whey protein. Whey protein concentrate is the most common and affordable but has the lowest protein content. Whey protein isolate is more expensive but has a higher protein content and is lower in carbohydrates and fat. Hydrolyzed whey protein is the most expensive and fastest-absorbing type of whey protein, but it may not be necessary for all fitness goals.
- Price: Whey protein supplements can vary widely in price, but a higher price doesn’t necessarily mean higher quality. Consider your budget and look for a supplement that meets your needs without breaking the bank.
Protein For Bulking:
If you’re looking to gain weight, eating at a calorie surplus is necessary. However, if you struggle to get in meals, a weight-gainer protein may be the best option for increasing your calories. You may want to look at the calories per serving VS protein per servings for these products. For reference, protein has around four calories per gram. So if your goals are to have more of a lean bulk, look for a weight gainer with a higher protein per serving. Most weight gainers will contain high carbs and fat, this can be from sugar like dextrose, but it depends on the product.
Some of our favorites in this category include:
- Optimum Nutrition Serious Mass
- AllMax Quickmass
- Hi-Tech Pharmaceuticals Critical Mass
- Optimum Nutrition Pro Gainer
Protein For Weight Loss/Cutting:
If you’re looking to tone up or get shredded, protein is still essential for your diet. Again this means looking at your calorie-to-protein ratio. For this category, you may prefer an Isolate or Hydrolysate protein. These protein options are high in protein while staying low in carbs and fats. This ratio of macronutrients helps maintain low calories.
Some of our favorites in this category include:
Protein For Maintenance:
Whey protein concentrate is perfect if you’re looking to get more protein in your diet without a specific physique goal. However, this option may be unfavorable for individuals with lactose sensitivities. When looking for the perfect whey concentrate, protein, price, and flavor likely hold the most significant weight in your criteria checklist.
Some of our favorites in this category:
- Optimum Nutrition Gold Standard Whey
- BSN Syntha 6
- Black Magic Supply Multi-Source Protein
- Nutrex Muscle Infusion Black Protein
Whey Protein FAQs:
In this section, we’re tackling down some of your top frequently asked questions about whey protein!
How Much Whey Protein Is Too Much? |
|---|
| Most research studies agree that a range of 0.8-1.5 g/kg/day or 15%-20% of the total energy content is optimal for protein intake. However, there may be variations depending on individual goals. (5,6) However, other research suggests daily needs for older adults may be around ≥1.0 g/kg. This research also identifies anabolic and metabolic benefits to consuming at least 20–30 g of protein at a given meal. (7) |
Whey Protein VS Casein: |
| Casein protein is another type of protein found in milk. Unlike whey protein, casein protein is slower digesting and can provide a more sustained release of amino acids to the body. Because of the duration it takes to digest casein; it’s often referred to as a “time-released” protein, where synthesis of proteins may peak after roughly 3 to 4 hours. This makes it a good choice for use before bedtime or as a meal replacement. (8,9) |
Does Whey Protein Cause Hair Loss? |
| Currently, no scientific evidence suggests whey protein can cause hair loss.† |
Can I Take Whey Protein If I Don’t Workout? |
| Yes! While whey protein is often promoted towards athletes and gym-goers, you don’t need to work out to benefit from whey protein. This can be a great option for individuals who travel often and are looking for protein on the go. However, you are not likely to see the muscle growth and recovery benefits from protein alone. † |
When Should I Take Protein? |
| While you take whey protein whenever you feel it is the most convenient, research suggests taking protein the evening after training and the following morning can help maintain whole body protein balance over the 24 h recovery period. (10) |
Final Thoughts!
And this marks the end of our post on Whey Protein Powder. Thank you for reading! And as always, if there was something that wasn’t clear, another question you might have, or if you have another idea for a blog, Email Us!
Are you looking for more to read? Check out our other blogs!
- Natural Testosterone Boosters Guide
- The Best Tongkat Ali Supplements For You
- How To Build Muscle With Turkesterone
- Creatine 101
- What Is NAC?
Warnings And Side Effects:
Keep out of reach of children. Contains Milk and Soy (Lecithin) ingredients. Store in a cool, dry place.
Disclaimer:
†Please note the intention of the information provided is for reference only. Furthermore, we are in no way providing medical advice or instruction. Instead, the information provided in this guide/blog utilizes anecdotal information and available studies/reviews. While we aim to maintain and display accurate information, we can’t guarantee it represents the latest product formulation or information. Therefore, please visit the manufacturer’s website if you have any concerns. Also, the information above does not represent our views here at Same Day Supplements. Instead, these are the manufacturers’ and users’ views and information. Additionally, the Food and Drug Administration has not evaluated these statements. Finally, these products aim not to diagnose, treat, cure, or prevent disease or illness.
