- 1 Best Protein Powder for Weight Loss and Lean Muscle
- 2 Best Protein Powder for Women
- 3 Best Protein Powder for Build Muscle and Gain Weight
- 4 The Information You May Have Heard Or Not Heard About Whey Protein.
- 5 What is Whey Protein?
- 6 Whey Protein and Lean Whey Protein What’s the difference?
- 7 Facts about Whey Protein
- 8 Whey protein has high PDCAAS and BV value
- 9 Whey protein has a good positive effect on your body
- 10 What are the benefits of whey protein?
- 11 What are the different types of Whey Protein
- 12 Finding the Healthiest Whey Protein
- 13 Choosing and Comparing Whey Protein: The Buying Guide
- 14 Choosing Whey Protein Blend is Highly Crucial!
- 15 How long does it take to digest Whey Protein?
- 16 Who needs whey protein?
- 17 When is the appropriate time to take whey protein?
- 18 What is the right dose of whey protein?
- 19 What are the side effects of consuming too much whey protein?
- 20 Whey Protein Myths Explained
- 20.1 Whey is just another protein
- 20.2 More Whey = Much Better
- 20.3 High Protein Diet Guarantees…
- 20.4 Too much Whey Protein Intake causes Kidney Problems
- 20.5 Delicious Whey Protein Recipes for your Diet Plan
- 20.6 Shakes and Smoothies
- 20.7 Plain Whey Protein
- 20.8 Chocolate Flavored Whey Protein Powder
- 20.9 Vanilla Flavored Whey Protein
- 20.10 Strawberry Flavored Whey Protein
- 20.11 Protein-Packed Snacks and Sweets
- 20.12 Chocolate Protein Biscotti
- 21 Tangy Chia Seed Protein Cookies
- 22 Mocha-Cappuccino-Cinnamon Brownies
- 23 No-Flour Chocolate Protein Cookies
- 24 Banana Pancakes
- 25 Pumpkin Protein Bars
- 26 How Many Millimeters of Water You Need?
- 27 Choice of Taste: Making a Successful Decision
- 28 Closing Thoughts
- 29 Conclusion
Want to lose at least 20 percent of your body fat without depending on heavy dumbbells and other workout tools and equipment?
I bet you do! Well, I have good news for you!
Representing the protein shake or powder – a very convenient way of supporting your workout routine.
Using it after your workout can easily and quickly help you acquire the energy you need for building and repairing muscle.
According to experts, protein shakes are really a good companion for those carrying out a sort of exercise and struggles a lot to get it from their diet.
Seems like the whole protein powders do a similar job, but this is actually not the case.
I don’t want to spoil your excitement, so here are some of the best protein powders for weight loss and lean muscle, build muscle and gain weight, as well as for women. Enjoy!
CHECK THIS: Top Articles Of LIFTING FREAK
Best Protein Powder for Weight Loss and Lean Muscle
1) Garden of Life RAW Organic Meal Vanilla
Vegetarian or not, the RAW Organic Meal is one effective weight loss solution.
The vitamins, essential amino acids, and another mineral of this plant-based supplement offer maximum energy and nutrition we critically need daily.
You should have one in your next recipe to achieve your fitness goal of losing excess pounds and keeping a slim physique.
- Appropriate organic
- Raw vanilla shake as well as meal replacement
- Great for allergy sufferers as it is free from soy, gluten, tire nuts, dairy, filler ingredients, and artificial flavors, colors, preservatives, and sweeteners
- Increases energy as well as builds lean muscle
- Aids you keep full and promotes healthy weight
- “Chalky” taste and “grainy” texture
- Those with kidney or liver disease may not get the benefits of drinking this supplement along with other high-protein foods
For every scoop from the thirteen raw sprouted ingredients, RAW Organic Meal renders 20 grams of clean protein together with healthy fat, enzymes, green, probiotics, 1g of sugar, 5g fiber, and the presence of 21 minerals and vitamins.
Value: The price point for this protein powder is sensibly right. All of the nutritional content worth every buck.
Bottom Line: For a delicious, organic vanilla tasting meal-on-the-go, the RAW Organic Meal is definitely worth a try. Its incredible nutrition is such a great help in managing weight, satisfying hunger, and above all, feeling great all throughout. Even when you’re on a raw or vegan diet, you can ensure that you keep your health with proper protein levels.
Overall score: 9.2/10
2) Six Star Pro Nutrition Elite Series Whey Protein Powder
Want a powder protein supplement that can help support fuel training and recovery?
Then, the Six Star Pro Nutrition is perfectly right for you! It is a 100% whey protein solution that is full of scientifically research ingredients that boost strength and build more muscle.
This protein powder is such a great help in reducing fatigue, helping the body absorb protein, as well as increasing power, strength, and endurance.
- 100 percent instantized whey protein
- Low fat
- Good protein matrix
- Delivers glutamine and BCAAs
- Help increase hormone levels
- Boosts work capacity and muscle mass
- Helps improve recovery time
- High calories
- The sodium content may be quite high for people with cardiovascular problems
- The concentrate is not as hale and hearty as isolate
- Too much sodium can lead to more water retention among individuals with cardiovascular issues
- The carrageenan content may cause digestive and intestinal comfort for particular people
Key Ingredients: Six Star Elite have combined some various performance enhancing ingredients with pure one-hundred percent whey isolate protein. In a single serving of the product, you can find sodium, total carbohydrates, total fat, calories, protein, cholesterol, and creatine monohydrate. Branch amino acids (BCAA) are also included in the formula.
Value: Six Star Elite has always been enticing many bodybuilders, fitness buffs, and professional athletes due to its competitive price. A 12 lb. container costs $19.96, while a 15 lb. container is available at $49.99.
Bottom Line: Overall, a solid supplement for the money. Highly ideal for those with no known health problems. Six Star Elite must be the great product to include in your protein powder stack.
Overall score: 9/10
3) ViSalus VI-Shape Nutritional Meal Replacement Shake Mix
For those who want to lose pounds by decreasing their intake of calorie, ViSalus VI-Shape could be of utmost help. It comes in a powder form added to semi-skimmed milk, making a shake that is packed with minerals and vitamins.
Though it has artificial ingredients, a cheap sweetener, and soy, sharing one glass of it with your family or friends won’t get spoiled.
- Exotic ingredients
- Full fiber serving
- Good appetite suppressant
- Helps build lean muscle
- Gluten and lactose-free
- High in calories
- The taste is quite poor
- Constipation and bloating when used for over 6 months
This shake is rich in proteins, fiber, calcium, minerals, vitamins, digestive enzymes, and others. There’s healthy whey protein isolate and whey protein concentrate added which is considered the best source of protein. One serving of it gives no more than a serving of 5g fiber, 12g protein, 90 calories, and sugar.
Value: One 24 serving of ViSalus VI-Shape costs $63.99 or $49.99. This is fairly low cost compared to other protein powder supplements.
Bottom line: Regardless of the ingredients that seem unhealthy, ViSalus VI-Shape still worth the hard-earned dollars. It can prove to be a good supplement for losing weight and achieving that celebrity-like figure!
Overall score: 8/10
Best Protein Powder for Women
1) BSN Syntha-6 Protein Powder
A healthy, multifunctional, and ultra-premium protein supplement powder, the BSN Syntha 6 is one of the best go-to-protein supplements for all workout programs or nutritional regimen. It features a balanced combination of slow and fast digesting proteins.
- Great taste
- Excellent blend of proteins
- Helps build muscle
- Ideal for any time
- Fairly effective and reasonably priced
- High carb count, sodium, and cholesterol
- There’s a lot of unhealthy ingredients
- May pose some allergy risk
- Kidney and digestive problems
- Gain fat
Each BSN Syntha 6 serving consists of 200 calories: 2g saturated fat, 5g fiber, 6g fat, 15g carbs, and 22g protein. Also, BSN has packed in 5g fiber and 10g essential amino acids to help control blood sugar levels and increase protein synthesis.
The 5 pounds tube is only $38, meaning to say it is 3.6 cents a serving or 79 cents for every gram of protein. That is very inexpensive.
Bottom Line: In spite of the unhealthy ingredients, this supplement is a great buddy for reaching your fitness and health goal without spending too many bucks.
Overall score: 9.2/10
2) Orgain Organic Plant Based Protein Powder
When looking for an all-natural, all organic protein supplements powder, the Orgain Organic Plant Based Protein Powder is a good ready-to-drink shake.
Its formulation offers a steady and slow release of protein in workout sessions, as well as enables lean muscle gain, fast recovery times, and a considerable reduction in protein breakdown.
- All ingredients are USDA Organic Certified
- Great flavor
- Complete amino acid profile
- No added sugars, additional calories or gluten
- Help provide energy
- Lower amount of amino acids
- BCAAs are not included
- Available only in two colors
One serving of Orgain Organic is 2 scoops and consists of 150 calories: 3.5g fat, 21g protein, and 15g carbs (1g sugar, 5g sugar alcohol, 5g fiber).
Some organic protein supplement powder products are commonly expensive, but not with Orgain Organic. In fact, it is one of the inexpensive high-quality vegan supplements you can buy in the market. For just $26, you can get 20 servings or 2.03 pounds of 2 scoops a piece. That is 6.2 cents per gram or $1.30 per scoop of protein.
Bottom line: So, is it highly recommended? A big YES! Particularly if you’re on the journey to eat get rid of chemically-packed, heavily processed foods and eat more cleanly, you can always depend on this brand.
Overall score: 9/10
3) FitMiss Delight Nutritional Shake for Women
The FitMiss Delight is a meal replacement supplement designed from a weight loss strategy, including appetite control, lean muscle mass, and moderate intake of daily calorie.
The fast burner claims to have a formula of low-calorie, low-carb, gluten-free, and consists of Solathin.
- Contains powdered vegetables and fruits
- Low fat and calorie
- Good for controlling appetite and losing weight
- Helps develop lean muscle tissue
- Boost energy
- Does not blend well
- Includes artificial sweeteners and soy
- Little information about mineral and vitamin
- Stomach upset
- Bloating and gas
- Irregular bowel movements
The FitMiss Delight consists of 90 calories for every serving, 16g protein, 3g carbs, as well as amino acids that protect muscles and enzymes that help in digestion.
Another low-cost protein powder supplement out there, the FitMiss Delight is only around $38 for two pounds, which gives 39 scoops at 97 cents per serving.
Bottom Line: So, ladies if you’re looking for the best protein powder supplement, give FitMiss Delight a huge try and see those impressive results later on. Not to mention, the price point is extremely fair.
Overall score: 9/10
Best Protein Powder for Build Muscle and Gain Weight
1) Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate
Helps in recovering and growing muscles, the Optimum Nutrition Gold Standard is one of the high-quality protein powder brands without breaking the bank.
Its high purity whey protein isolates and quick digesting formula makes it an ideal post-workout supplement for athletes, bodybuilders, and everyone that needs to boost their consumption of protein.
- Pure protein formula
- Low sugar and calories
- Packed with BCAAs
- The enzymes included helps to improve digestion
- Consists of three kinds of whey
- Greatly blends
- Has a fantastic taste; inexpensive
- Good for muscle growth and recovery
- Includes soy and lecithin
- Has artificial sweeteners
- The added glutamine and BCAA counts might be higher
One serving of Optimum Nutrition Gold Standard contains 1g fat and sugar, 5g carbs, and 24g protein. Aside from that, you will also get 4g glutamic acid and glutamine and 5.5g BCAAs.
You can get 73 servings for $58, which is 3.31 cents per gram or 79 cents per serving of protein. A standard 2-pound tub has 29 servings for $30. That is 4.31 cents per gram or $1.03 per serving of protein.
Bottom Line: From ingredients to taste to price, Optimum Nutrition Gold Standard would never let you down. It is an incredibly nutritious and tasty product you should buy one of these days.
Overall score: 9.3/10
2) CytoSport Muscle Milk Lean Muscle Protein Powder, Chocolate
The CytoSport Muscle Milk Protein Powder is a lean muscle supplement that is highly ideal for building size and getting muscle mass. It can be used as a meal replacement, as a protein-rich snack, as well as during pre-workout and post-workout.
- Rich in minerals and vitamins
- Low in cholesterol and sodium
- Includes added taurine
- Build lean muscle
- Appetite satisfaction
- Sustained energy
- Workout recovery
- Low in protein
- High potassium content
- A bit unpleasant taste
- Stomach cramping
A single serving of CytoSport Muscle Milk Protein Powder contains 150 calories, with 6g fat, 9g carbohydrates (2g of sugar and fiber), and 16g protein. It also contains a great number of micronutrients.
Relatively inexpensive, but you will get what you pay for with CytoSport Muscle Milk Protein Powder. An 11.93-pound container costs around $19.96.
Bottom Line: One of the strongest products you can try. It prepares the body for the next workout sessions and stimulates quick recovery without making you feel tired. Since it is free from lactose and gluten, those with diabetes can benefit from its nutrients.
Overall score: 8.7/10
3) Jarrow Whey Protein, 908 Grams
A wheat-free and gluten-free protein powder, Jarrow Whey Protein provides amino acids which is essential in building functional and structural proteins in the body.
It is ultrafiltered, hence, keeping all whey subfractions.
It doesn’t have any artificial sweeteners or artificial flavorings, which is an added bonus.
- Easily dissolve
- Free from nuts, egg, shellfish, and fish
- Doesn’t have artificial sweeteners or flavors
- Ideal to add to smoothies or other beverages
- Affordable and cost-efficient
- Makes a grainy texture when mixed
- Can give a bland taste
- The milk and soy content may not impress vegans
- The ingredients are not organic
- Stomach pain
One scoop of Jarrow Whey Protein serves 2g carbs and fats, 18g protein, and 94 calories. Also, a single serving provides 4g BCAAs (Valine, Isoleucine, and Leucine), which is crucial for reducing muscle stress. Ingredients: 8.5/10
Although a bit inexpensive, the taste and nutrition of this product is not compromised. It is conveniently packed in containers with 908g powder, which means 33 servings for every container. $35 is the common retail price.
Bottom Line: Jarrow Whey Protein is such an excellent pocket-friendly whey protein supplement. It is good for gaining mass and strengthening muscles. Try to have one on your table and see visible results afterward!
Overall score: 9/10
The Information You May Have Heard Or Not Heard About Whey Protein.
In the world of strength and power, no other nutrient is more popular than whey protein.
Today, let me tackle the ability of the protein, and other relevant facts you need to know.
Looking for the best supplement that offers the needed protein of your body? If yes, then this Whey Protein might be a great option to try now!
However, it is crucial as well that you should learn things about the product first, before purchasing and using it.
So, in this article, you will learn more about the said supplement and would let you decide whether to go with this one or not.
You have seen a lot of fitness buff with such an amazing, hunk and hot physique.
Ever wondered what are their secrets? Mind you, it is not just about lifting weights and rigorous workouts.
Their diet, too, is disciplined and the food they ingest is very much selected, which includes a great deal of protein for building body mass and muscular gains.
Out of all the types and forms of protein, there is one protein with a superb reputation.
That is Whey Protein which is called the “King of all Proteins”.
What is Whey Protein?
One of the most popular nutrients giving supplement in the world of strength and power is the Whey protein.
Whey is the liquid part of milk which is a mixture of protein that is separated during cheese production.
Milk includes two main types of protein which is 80% casein and 20% whey.
The whey is in the watery part of the milk.
When producing cheese, fatty parts of the milk coagulate and that is when whey is separated from the milk as a by-product.
After being separated, this whey goes to different processing until it becomes whey protein which is a powder added to meal replacements shakes and protein bars.
Whey Protein and Lean Whey Protein What’s the difference?
Now you know the basic knowledge about what Why protein is, what about the “Lean” concept?
Lean basically means it contains little to no fat, it generally points to a fair amount of protein.
Lean protein is known as the powerhouse of fats and extra calories.
In food, for example, in a 100g steak, it contains 28g of protein and 9g of fat which sums up to 192 calories.
What about whey you ask? The standard whey protein contains about 25 to 30g of protein and 2g of fat which sums up to 120 total calories.
Lean protein is also sourced from milk and it consists different boosting agent such as:
Matcha: It contains catechins which are known to burn fat faster, according to studies to increase the thermogenesis or the rate of our body to burn calories is to drink green tea.
L-Carnitine: L-Carnitine is a type of amino acid which are naturally produced on the body, it is essential for burning down fatty acids and gives your energy production a boost.
CLA: Conjugated Linoleic Acid like L-Carnitine, it also developed and produced in the body naturally, known as occurring fatty acid.
It helps for efficient absorption of nutrients in the body to produce more energy.
It is also known to enhance the lean mass to body fat ration in the body.
In short, an incredible lean protein means a quality whey and it has some extras to help you to burn fat faster.
Facts about Whey Protein
Whey protein is a complete protein
The standard of a complete protein is that it contains all 9 essential amino acids.
It includes the 3 branched-chain amino acids isoleucine, leucine and valine.
These branched amino acids are vital for athletes because during exercise they can be oxidized.
And Whey Protein contains all these essential amino acids and that is why it is called a complete protein.
Whey protein has high PDCAAS and BV value
First of all, I will discuss the Biological Value (BV) of whey protein.
When we say Biological Value, it refers to the BV index of a protein quality.
It measures the total amount of protein preserved from the absorbed protein for growth and maintenance.
If the BV is higher, the protein quality will be better.
In eggs, the natural protein with 100 BV index is considered highest in the wild.
However, whey protein is still regarded as the most popular food that passes the index.
Whey proteins have a BV index of 100, which is way higher than the BV for wheat gluten, soy protein, casein or beef.
Let me share with you some facts related to the Biological Value of whey protein.
According to some reports, the BV of whey protein is 104, while other reports say that the protein’s BV cut off to 157, which is apparently higher than 100.
I don’t know precisely the amount or value, but what I learned is that the protein’s BV index will be higher than natural.
So, the ingredients in the composition or profile of the amino acids contained within the protein are reasonably excellent.
The two best way to verify if a protein is of quality and has great effectiveness is measuring its PDCAAS or protein digestibility corrected amino acid score and BV or biological value.
Protein’s biological value score is the degree to which animal has the ability to utilize a protein and the PDCAAS is the number between 0 and 1 which evaluates protein based on its amino acid contents.
To put it simply, the higher the PDCAAS and BV, the more it is effective.
And whey is on top of the list for both PDCAAS and BV even higher than chicken, eggs, and soy.
Whey protein has a good positive effect on your body
Whey is widely known for building muscles and losing fat. However, those are not its only function.
Whey protein also has positive shares in your body. Read more below to see how good whey protein can be.
What are the benefits of whey protein?
While, whey protein is good for people who want to build muscles, there are other great health benefits of consuming whey protein.
Here are some of them:
1/ For Muscle Growth and Development
Whey is widely known for the purpose of muscle growth and development.
It is not only known to bodybuilders and weightlifters but is also popular among fitness models and athletes.
Its primary effects on your muscles are:
Whey protein serves as the building blocks for muscle growth increased because of it contains rich protein and amino acids.
Whey protein helps with the release of anabolic hormones like insulin for the stimulation of muscle growth.
Whey protein is high in Leucine, an amino acid, which can stimulate muscle protein synthesis at genetic and molecular level.
Whey protein is known to be quickly absorbed and utilized by the body than any other proteins available.
2/ For Weight Loss
Whey protein is widely known to help with weight loss.
By far, it is the most fulfilling macronutrient.
It boosts your metabolism and certain studies suggest that high-protein diet yield greater weight loss.
Whey protein also makes you feel full for a long time, thus, helping in reducing appetite.
3/ Helps Treat Diabetes
A Certain type of diabetes like Type 2 diabetes is characterized by high blood sugar level and impair the function of insulin.
Insulin is responsible for stimulating the blood sugar into cells and maintain it healthy.
Studies revealed that diabetic person who takes whey protein during meals increased their insulin response and dramatically reduced the blood glucose levels.
Whey protein is loaded with Cysteine, an amino acid that raises levels of Glutathione which is a major antioxidant substance.
Several studies revealed that high-cysteine foods like whey protein can increase the glutathione levels and boost our immunity against oxidative stress.
5/ For Managing stress
If you’re feeling stressed maybe because of long working hours or tons of school activities, Whey protein can help you manage your stress.
Not just for bodybuilding and toning your muscles, whey protein also helps reduce stress and depression, lowers blood sugar and blood pressure.
According to one study, people who consumed whey protein experienced fewer symptoms of mental illnesses, and it has been found that their mood has been boosted and enhanced compared to those who did not consume whey protein, most likely it affects their brain serotonin.
So grab go to the gym and grab some whey protein now.
6/ Gives your immunity a boost
According to one research, you can boost body’s immunity against any viruses that can cause severe illnesses by simply consuming whey protein during workout sessions.
However, a male subject on the study has been found to have decreased glutathione levels.
7/ Fights certain cancer
Cancer is the kills a lot of people every year, a good thing, there’s always a way to prevent it.
Whey is not only loaded with protein. It also contains other beneficial nutrients needed by the body.
This includes beta-lactoglobulin, lactoferrin, immunoglobulins, and alpha-lactalbumin.
Studies also show that whey helps increase bone mineral density, protects against cancer, improve immune function in HIV patients and reduce symptoms of hepatitis.
8/ Utilize Blood sugar level
Whey protein just like any other protein-rich foods contains essential properties that can lower your blood pressure and prevent any hypertension which is linked to severe heart diseases.
9/ Improves satiety
Whey protein can enhance satiety. It triggers a certain part of the brain which makes you feel “full”.
Studies have shown that combined weight lifting and consumption of calories from sources like whey protein can also help you to lose weight for about 8 pounds and helps you to achieve a leaner muscle as well.
What are the different types of Whey Protein
You might be confused on the different types of whey protein available if you have ever looked for whey protein supplement.
There are mainly three types of whey protein.
Each of these three differs on how they are processed and the amount of proteins present.
If you have ever gone to purchase a whey protein supplement, you may have felt a little confused by the different types out there and wonder why one brand may be so expensive and the other so “affordable.”
Whey Protein Concentrate
Whey protein concentrate has less bioavailability and amount of protein than isolate.
However, whey protein concentrate has fewer natural carbohydrates due to its fewer filtering process and contains lactose and fat.
Some products have about 70 to 80% protein while there are some that are less than 35% protein.
It also has the best flavor among the three types.
Advantages: Whey Protein Concentrate is best for anyone who wants to maintain and increase muscle mass, increase their fat burning process and who wants an affordable, money wise protein powder.
Disadvantages: Whey Protein Concentrate is contained 5-6% of lactose which can cause digestion irritation to lactose intolerant person (but not all).
It a great idea to slowly introduce Whey protein concentrate in your diet.
Whey Protein Isolate
It is the purest form of protein among the three because of its long series of processing and is typically the most expensive since it contains a lot of protein in one scoop.
Whey protein isolate contains 90 to 95% of protein with almost zero fat, carbs, and lactose.
Advantages: Whey Protein Isolate is suitable for the experienced trainer, lactose intolerant and those who want to take their training to a whole new level.
Disadvantages: It might be pricey. Like whey protein concentrate, too much consumption may cause fatigue and possible reduced appetite as well.
Whey Protein Hydrolysate
This type of whey protein has maximum bioavailability and with 80 to 90% of protein.
Whey Protein Hydrolysate is usually consumed by those in the elite level or experienced bodybuilders and weightlifters.
Advantages: Whey protein hydrolysate or hydrolyzed whey is the most easily absorbed because of its pre-digested state.
Disadvantages: It does not taste very good and is usually combined with whey protein isolate. It can also cause swelling and cramps.
Finding the Healthiest Whey Protein
Today, there are so many whey protein products available on the market.
So finding the healthiest whey protein is easier said than done.
Here are some tips you should look for when looking the best and healthiest whey protein.
Undenatured: Undenatured means that the whey is not highly processed and its proteins are not too broken down.
This makes the whey protein easier absorbed and digested by your body.
Undenatured whey protein also increases your glutathione level than denatured whey protein.
Non-GMO: This simply means that the whey comes from free-range cows eating only non-GMO feeds. Non-GMO Whey has much more bioavailable nutrients and is healthier.
Few Ingredients: With fewer ingredients, the purer the protein will be.
A good whey protein powder has only 6 to 10 ingredients and most of it is natural (names you can understand) rather than complex chemical names.
Minimal Processing: Whey is more natural when it is less altered.
Whey that undergone a long series of processing means a greater breakdown of nutrients, so chemicals are used to return the lost nutrients.
Finding a Whey Protein Powder with these standards is surely a whey protein powder worth trying.
Choosing and Comparing Whey Protein: The Buying Guide
Quite sure, many of you merely look at the ingredients when buying whey protein supplement.
However, that should not be the only case. How many grams of whey protein does a supplement contain?
For instance, you notice that one product consists of 25g whey protein, while the other one only has 23g.
So, you compare and make a quick decision to buy the product with a whey protein of 25g.
But, you should not just compare the products based on the amount of whey protein indicated on the label; otherwise, you’re entirely in trouble and could miss a lot of essential facilities.
For example in whey protein, as you read its ingredients, you’ll see that it contains 100% whey protein, yet, you’re not able to see isolate in the back.
You will also notice the Cross Flow Microfiltration. Note that these are among the essential facts you should keep in mind when buying a specific whey protein supplement or product.
Based on these facts, we can wrap up that this is Whey Protein Blend or Whey Protein Form 2.
It will certainly lose when you compare it to Whey Protein 1 or Whey Protein Isolate.
The quality of Whey Protein Form 2 will not become as good as Whey Protein Isolate, regardless of the amount of whey protein blend it has.
To make the idea clear, I will give you an example:
I compare two types of whey protein produced by the Cross Flow method and the Ion Exchange method. Between the two, which do you think will be better?
Cross Flow is way better than Ion Exchange. It is good to compare products when buying so that you will not be easily fooled by the suppliers. You can also depend on the fat content as labeled.
The saturated fat content of this product is 1g. When you see a particular product has hyaluronic acid, you should think twice about buying it because it is not 100% isolate.
Choosing Whey Protein Blend is Highly Crucial!
Let’s take whey protein of dymatize Elite Whey 100% Whey Protein Blend as an example.
The Whey Protein Blend is branded as Whey Protein Isolate, Whey Protein Concentrate, , etc.
Just always keep in mind that before going to Whey Protein Concentrate, the Whey Protein Isolate indicates that the jar is more isolate than to the composition of concentrate.
In the US, This is mandatory for manufacturers..
if you initially read label and see “Concentrate” first and then “isolate”.
Manufacturers in the US have the right to process 10% of Isolation and 90% of Concentrate.
If Isolate comes first, it should be mandatory to have an minimum Isolate ratio of 60%.
This is very crucial in choosing and buying the right whey protein blend.
By being aware of this information, you can prevent the manufacturers or sellers from ripping you off.
Aside from this, you also need to look at the Glutamine and BCAA indexes.
If you notice these crucial indexes don’t change, then rest assured the whey protein is functional.
For instance, one serving consists of 25g, (depending on the type), and BCAA is more than 5g.
In whey, Glutamine is rich in amino acid, so it consistently takes 4g.
We can say that whey protein is indeed the fastest and best absorption protein our body needs for day-to-day activities.
How long does it take to digest Whey Protein?
You just do not stuff your body with whey protein and expect to swell up like Popeye.
It is not necessarily a question of quantity when it comes to muscle growth.
Protein’s rate of absorption has a limit over a period of time, and beyond those limit when there is an increase in protein intake it does no good and simply turns to waste.
According to studies, there is an average of 1.5-hour long window to which liquids protein like shakes are in the digestive tract section where absorption takes place.
After passing through that section, it goes all the way down and into the toilet.
Also, protein can only be absorbed in a maximum of 8 to 10 grams per hour.
This means that only 15 grams of protein are absorbed when consuming protein shakes.
So do not even believe labels with “48 grams of protein per serving” because your digestive tract cannot absorb it all.
Who needs whey protein?
Whey protein is a great source of protein and is widely known to be consumed by bodybuilders.
It can be taken for any types of body goals: bulky and mean muscle forms or a lean, sexy physique.
However, whey protein is not only used by this kind of people.
Athletes, combat sports like mixed martial arts and fitness models are also known to use whey protein.
After all, we all want to have an amazing body and healthy lifestyle.
For endurance athletes, the protein intake should range from 1g/kg up to 3g/kg lean body mass.
This might depend on the duration and the intensity of your performance.
For cycling, the advised dosage is for 2 short intense cycling activity of 90 minutes was 1g per kg per day.
For Running, on the other hand, the advisable dosage is 2g per kg per day to meet the protein requirements.
Also, whey protein is recommended for sick people. Taking a half spoon of whey protein can give way for your quick recovery.
Also, people with kidney or liver problems should know that whey protein is a great alternative for digestion and excretion.
When is the appropriate time to take whey protein?
Whey protein comes in different types, so the appropriate time to take whey protein depends on what your goals are.
If you want to gain muscles, taking whey protein during post-workout can help.
Consume whey protein at least 20 minutes after a workout for it to get absorbed quickly.
Whey protein isolate and whey protein concentrate can be consumed at any time of the day.
You can mix it into a smoothie and get 15 to 20 grams of protein for a snack.
Whey protein does not increase blood sugar, so it is a great food as a snack or when the craving for something sweet.
Whey protein is an extremely fast absorption protein, which I use when it’s sensible.
Here, I will not talk the object outside; instead, I will give more emphasis to the bodybuilders.
If you are a gamer or bodybuilder, you can use whey protein at three times: in the morning, before workout and after the workout.
In the morning
You may ask, “Do I really need to use whey protein in the morning?” Definitely, yes. Why?
Let’s compare the whey protein to a doctor. It is considered as an emergency solution for a dying patient.
After 6 to 7 hours of a long sleepy night, the substance inside your body is already empty – you suddenly feel thirsty and hungry.
This is where you need an absorption protein to restore all the energy in your body.
Does taking a whey protein before the conditioning is essential?
Well, it doesn’t necessarily require for you to take protein before doing heavy exercises, as long as you’re loaded with a lot of protein, have enough amount of amino acids whirling in your blood and ready for practice.
However, it is also okay taking the protein every before your workout to release all the strengths needed to finish your bodybuilding session.
If you work a lot and eat too little, or do not have an adequate amount of amino acids in your blood, then I suggest you need to take a dose of whey protein before the workout.
This will eventually help you recover better.
Taking whey protein after an exercise is undoubtedly the most important because your body immediately needs amino acids to develop muscles and restore energy.
It feels good after supplementing your body with enough protein and then going home or going to the grocery to buy fish, beef, fried boiled, fried vegetables or something your stomach craves for a meal.
Also after the workout, the body usually starves for protein in the muscles.
It can’t wait for you to process a meal and digest, absorb or convert it into the amino acid.
This will be too late, which can later result in an abnormal muscle.
It is advised to take whey protein immediately after thirty minutes because it will be absorbed very well and will quickly transfer to the blood vessels into the muscle to supply your muscles with needed energy.
The 100% Whey Protein Isolate Hydrolyzed is much more preferred.
There are currently two products available on the market: the VP2 by Ion Exchange method and the ISO 100 by Cross Flow method.
Do hormone antiglobulins and whey protein have implications?
When combined with carbohydrates or glucose with a high GI, studies show that whey protein will shove the amount of insulin up.
Thus, it will be necessary and vital for the time intra workout and after the workout.
Our body needs a high amount of insulin to absorb nutrients, such as vitamins, protein, sugar and other essential substances, especially after the workout.
So for bodybuilders, you should start adding whey protein into your before, during and after workout session (particularly if natural food is not supplemented) to ensure a sweaty, yet enjoying workout throughout the period.
What is the right dose of whey protein?
The right of amount or dose of whey protein depends on your daily protein goals.
If you are a highly active person or an athlete who wants a lean muscle mass and lose body fat, 1.5 to 2.2 g/kg of body weight a day would be good.
For individuals with endurance training, whey protein intake of 1 to 1.6 g/kg of body weight daily is good enough.
Individuals with strength or power exercises can take 2 to 3 g/kg of body weight daily.
However, for people who are not looking for a body change, a daily intake of 0.8 g/kg of body weight is enough.
If your daily protein goal is achieved through dietary protein alone, then dietary supplements are unnecessary.
For obese individuals, the above recommendations should not be followed because the calculations for bodyweight in the above examples would result in very high dosages.
People with obesity should calculate their protein intake based on their weight.
What are the side effects of consuming too much whey protein?
Some people might be allergic to milk and can be possibly allergic to whey.
Whey protein does not usually cause any adverse effect with a moderate intake.
However, consuming too much whey protein can cause:
1/ Excessive Fat Gain
Some whey proteins contain a high amount of carbohydrates in the form of sugars which means it does have fats as well.
It is unhealthy to gain weight with extra fats.
So it is advisable to control your whey protein dosage in order to lose those embarrassing belly fats.
2/ Kidney stone development
A kidney stone can be painful, and it might be the worst consequences of low carbs diet.
Consuming whey protein might not be a direct cause of kidney stone formation but excessive dosage might be contributing factor.
To prevent kidney stone formation that can lead to severe kidney failures, it is a great idea to take a moderate amount of whey protein and drink plenty of water.
3/ Lactose intolerance
Lactose is one of the compounds found in a standard whey protein.
If you’re lactose intolerant, there would be a problem, you might experience problems in your digestion.
But I advise you to opt for Whey protein isolate mainly because it only contains 1% of lactose compared to the standard whey protein which contains 5-6% lactose.
4/ Ketosis formation
Ketosis is caused by the lack of carbs.
It is a metabolic condition where your body burns more fats.
It can also lead to severe complication in the liver and the destruction of muscle tissues.
One of the most common side effects of too much whey protein is bloating, it will give you a small balloon-like stomach.
Important Note: To avoid the different side effects listed above, proper and moderate dosage of whey protein is advisable.
Whey Protein Myths Explained
Whey is just another protein
Whey protein is widely popular among bodybuilders and athletes. But others suggest that whey is just another protein.
Well, protein is the main nutrient needed by these people and has a job to do, however, whey does it best.
After heavy workouts and training, muscles lose so much protein and are needed to be replenished in order to increase the growth of muscles.
So, many people think that you only needed to consume protein, whatever kind it is.
However, when talking about protein, whey protein has the highest biological value among any other kind of protein and gives 100% protein for your muscles recovery.
More Whey = Much Better
If you think like this: Whey protein is good, so I just need to take more for better. Then you are wrong.
It does not necessarily mean that in order for you to be better, you needed more whey protein.
Companies selling protein supplements will always want you to buy whey protein and will try to convince you to eat or drink protein more often.
However, science wants you to know that your body can only take so much protein.
Protein intake varies according to body type, weight, and more.
High Protein Diet Guarantees…
You have seen many advertisements on whey protein that starts with the word “guaranteed”.
However high protein diet does not necessarily guarantee anything.
Your only guarantee for your dream muscular and lean muscles is hard work and discipline.
Whey protein really helps with gaining muscles and losing fat.
However, your overall diet and your workout and lifestyle are also vital when aiming for muscle growth.
Too much Whey Protein Intake causes Kidney Problems
Many people argue that taking too much whey protein can cause kidney problems.
However, science has no data to support this claim.
This myth might come from those people with kidney problems that are told to reduce or remove protein in their diets.
Proteins cannot pass through the kidneys properly when they are inflamed.
But, high-protein diets are actually a contraindication and not the cause of this problem.
Delicious Whey Protein Recipes for your Diet Plan
In all aspects of training and bodybuilding workout, a good diet plan is also a must.
If you want to make a tasty, delicious and healthy protein diet plan then you can follow these simple recipes.
Shakes and Smoothies
Admit it or not, protein shakes do not always taste great.
They taste, uhm, protein-y. Even if you buy protein powders with flavors like chocolate, strawberry or vanilla, they really are not tasty at all.
Some protein shakes even leave a nasty aftertaste and people usually stay away from them.
But, there is always a solution to everything. You can try fruit protein shakes, adding different types of fruits to add flavors and offset the odd taste of protein.
I have here certain recommendations for particular protein powder flavors.
Plain Whey Protein
Sweetened up your plain whey protein powder by adding sweet fruits and avoiding acidic fruits.
- Apples or Apple juice
The sweetness of these fruits can offset the bitter or funny taste of whey protein powder.
Chocolate Flavored Whey Protein Powder
Chocolate flavored whey protein powder tastes a lot better than plain whey protein. But you can still enhance the flavors by adding these fruits to a sweeter and fruitier taste:
Vanilla Flavored Whey Protein
The sweet and light taste of Vanilla Flavored Whey Protein would taste great with sweet and citrus fruits like:
Strawberry Flavored Whey Protein
Strawberry Flavored Whey Protein taste fruity but if you want to remove the protein-y aftertaste you can add this fruits that is the best combination of strawberries:
If you want to add more protein to your shake you can add these three fruits loaded with protein:
- Figs: Dried figs contain more protein than fresh ones.
However, if you want more taste then you should go with the fresh ones.
- Apples: When juicing or blending this fruit make sure that you do not remove its skin because that is where most of the protein is.
- Peaches: A large raw peach contains 2 grams of protein.
When you cannot decide which fruits to combine, you can always try and experiment until you find the one you will love.
Protein-Packed Snacks and Sweets
If you want to get more protein, then protein shakes are not the only option.
There are wide varieties of delicious foods you can make with whey protein powder.
You can make homemade bread and bake cookies as a good snack after a workout or as your breakfast.
Try these delicious protein-rich treats!
Chocolate Protein Biscotti
Chocolate Protein Biscotti are loaded with important amino acids due to egg white whey protein powder and Greek yogurt, rich in antioxidants that come from the dark chocolate and good for replenishing lost energy.
- Half cup of unsweetened applesauce
- Half cup of low-fat plain Greek yogurt
- Half cup of unsweetened cocoa powder
- Half cup of powdered peanut butter
- Half cup or 2 scoops of chocolate flavored whey protein
- 1 ½ cups of oat flour
- ¾ cup of Stevia
- 1 teaspoon of baking soda
- 1 teaspoon of salt
- 2 tablespoon of mini bittersweet chocolate chips
- 6 egg whites
- Preheat oven to 325° F.
- Mix the dry ingredients in one bowl and the wet ingredients in another. Once properly mixed, combined the two. Add the bittersweet chocolate chips at the end.
- Brush non-stick oil onto a baking tray. Spread dough across the pan. Keep mixture evenly spread.
- Put the cookies in the oven for 25 minutes. Remove and let it rest for 10 minutes. While cookies are resting, turn the oven down to 300°F.
- After 10 minutes of rest, cut the dough into equal slices. Place each slice on the tray and put them back in the oven for 25 minutes. After that flip on to the other side and continue baking for another 25 minutes.
Tangy Chia Seed Protein Cookies
Chia seeds are known to contain rich protein and fiber. A delicious post-workout snack that is definitely a must-have.
- 84 g or 2 scoops of vanilla flavored whey protein powder
- 3 tablespoons of freshly squeezed lemon juice
- 2 tablespoons of Truvia
- 2 tablespoons of Swerve
- 1 tablespoon of lemon zest
- 1 tablespoon of chia seeds
- 1 ½ tablespoons of unsalted butter or coconut oil
- 1 teaspoon of vanilla extract
- Half teaspoon of xanthan gum
- ¼ teaspoon of salt
- ¾ teaspoon of baking powder
- ¼ cup of coconut flour
- ¼ cup of agave
- 1 large egg
- Whisk the baking powder, coconut flour, chia seeds, protein powder lemon zest, and xanthan gum together in a bowl.
In another bowl, mix vanilla, egg, and coconut oil.
Add the lemon juice agave Swerve and Truvia to the wet ingredients. Thoroughly mix it, then mix in the dry ingredients.
After mixing thoroughly, let the dough rest for 10 minutes.
- Set the oven to 325° F. Prepare a baking tray with parchment paper.
- Scoop cookies into 12 rounded scoops and flatten to your desired thickness and width.
Put into the oven and bake for 11 to 13 minutes.
- Let the cookies set for 10 minutes then remove and place on a wire rack to cool.
Love cappuccino? Love mocha? Or brownies? Gather all the ingredients now and start cooking this delicious recipe that will surely satisfy your sweet tooth!
- 2 Eggs
- 3 Egg whites
- 80z of Fat-free Cream cheese
- 4 scoops of Mocha cappuccino flavored whey protein powder
- 3 tablespoon raw cocoa powder
- 4 tablespoon natural sweetener
- 2 tablespoon of ground cinnamon
- 1 tablespoon baking powder
- ½ tablespoon Vanilla Extract
- 1 shot of fresh espresso
- 5oz of Raspberries
- 2 tablespoon coconut oil
- Start blending the egg white separately from its yolk until it reaches the foamy or fluffy texture.
- Grab a blender and add the egg yolks, sweetener, cacao powder, ground cinnamon, baking powder. Whey protein powder and mix.
- Mix the cream cheese and the blended ingredients manually.
- Bake for 30 minutes.
- Prepare the pan and pour the coconut oil over
- In a bowl, add the raspberries and stevia and mix.
- Wait for about 3-5 minutes on a medium heat until the juices are extracted from the berries.
- Place the brownies in the fridge for 2 hours.
- Serve the brownies and top with the berry sauce.
No-Flour Chocolate Protein Cookies
If you want a low carb intake but wants a delicious post-workout snack, then these bad boys are what you need.
It lacks in flour making it low-glycemic and great for a low carb diet.
- 5 pitted dates
- 2 scoops (1/2 cup) of chocolate-flavored whey protein powder
- 2 tablespoon of ground flaxseed
- 1 tablespoon of vanilla extract
- 1 teaspoon of baking powder
- 1 ½ cups of cooked chickpeas
- 1/2 cup of natural almond butter
- 1/2 cup of egg whites
- 1/3 cup of unsweetened shredded coconut
- 1/4 cup of unsweetened cocoa powder
- 1/4 cup + 2 tablespoons of agave nectar
- 1/4 teaspoon of ground cinnamon
- 1/4 cup of warm water
- Preheat oven to 350° F.
- Put all ingredients into the food processor except the shredded coconut. Blend until smooth.
- Set the stove over medium heat and place a frying pan.
Toast the shredded coconut until it is light golden brown.
Add toasted coconut to the food processor and blend with other ingredients.
- On the baking tray, spread parchment paper. Scoop batter into 14 equal size piles on the baking sheet.
Place tray into the oven and bake for 24 to 26 minutes. Let cookies cool before eating.
Try this banana pancake for your morning intake of protein-rich food.
- 1-2 scoop vanilla flavored whey protein powder
- 6 whole eggs
- 2 Egg whites
- 1 tablespoon coconut oil
- 1 whole banana
- 1/4 cup unsweetened coconut flakes
- Preheat pan to 300°
- Mix eggs, ½ mashed banana, coconut flakes and ½ drop of syrup in a bowl.
- Melt coconut oil in the microwave and add in the bowl.
- Mix in protein powder to your desired creamy consistency then add the cinnamon.
- Pour in the pan and cook for few minutes on each side.
- Top pancakes with the remaining half of the banana and pour in syrup for flavor.
Pumpkin Protein Bars
Power up your energy with these delicious and tasty bars. Cinnamon and clove will give the best flavor while having a lower fat intake.
- 4 large egg whites
- 2 cups of oats flour
- 2 scoops of vanilla flavored whey protein
- 1-2 teaspoon of Stevia powder
- 2 teaspoons of ground cinnamon
- 2 teaspoons vanilla extract
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1 ½ teaspoons of ground ginger
- ½ teaspoon of ground clove
- ½ teaspoon salt
- ½ cup chopped walnuts
- 4 oz. applesauce
- 15 oz. can of raw pumpkin
- Preheat oven to 350° F
- Spray a non-stick spray to a 9×13 Pyrex dish.
- Mix stevia powder, applesauce, ground cinnamon, ground ginger, ground clove, baking powder, baking soda, salt, vanilla extract, egg whites, and raw pumpkins.
- Add the oats flour, whey protein powder, and chopped walnuts.
- Spread dough into the Pyrex dish and bake for 30 minutes.
- Allow to cool and then cut to at least 30 squares.
How Many Millimeters of Water You Need?
Typically, you will need one tablespoon of water mixed with 300ml.
If you think the taste is not good, you can put ice or refrigerate it for better drinking.
That’s basically what you need, though you can also shake it to dissolve the water.
In any other food supplements, the absorption time of whey protein is considered the fastest, while Casein (Micellar Casein) is the lowest absorption – about 7 to 8 hours needed to complete the absorption process.
Normal Whey Protein can be absorbed for one hour and a half, but ISO 100% Whey Protein Isolate Hydrolyzed can be absorbed faster.
And, the time needed to digest is dissimilar to anyone.
Choice of Taste: Making a Successful Decision
Finally, I want to share with you the taste of whey protein. In other words, the taste of all other complementary foods.
Usually, protein is a powder that has a smell. For protein, different scents have different nutrients.
In Whey Protein Isolate, the smell of Cafe is a bit different from that of vanilla, chocolate, and strawberry.
Let me ask you, in which way do you prefer a protein, is it the beautiful profile or the nutrition? Quite sure, many of you love the smell of chocolate, and I have no question on that.
While chocolate is highly famous for giving us a fragrant, delicious smell and taste, it will let you suffer a bit of carbohydrate, fat loss.
For example, you buy a chocolate flavor with a serving of 30g; you will lose 0.5g to 1g of protein.
Fat will be excess from 0.5 to 1g. The situation is the same with carbohydrate.
Then, what flavor is good in nutrition index?
Strawberry (Tropberry or Berry), Vanilla, fruit (e.g., Pina Colada) are the flavors you can consider, as they will save you more about the product’s profile.
Though Banana and Chocolate flavors are pleasant to the nose and palate, they can be a little bit of damage.
So, to sum it up, whey protein should be taken because of substance or quality, not because of its delicious smell and taste.
Good taste will cost you a lot and will not be good anymore.
Whey Protein is a great and powerful source of protein and is widely used by bodybuilders and athletes alike.
Its many health benefits and uses make it a great addition to your diet plan if you want lean and nice body shape.
Now that you have known everything you need to know about whey protein, why not give it a try?
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Protein powder proves to be a great companion especially for those with hectic schedules but still want to gain weight or lose weight, as well as build muscle.
Meaning to say, you don’t necessarily need to visit the gym regularly to lose excess pounds or overeat to get more weight you need.
Among the thousands of protein powder available, these nine stand out and have mostly earned positive feedbacks among consumers and dieters.
These supplements are most nutritionally notable, purest, and extremely useful protein powders in the market – proving to help you in your weight muscle issues.
Not to mention, they are pocket-friendly!
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Have other protein powder supplements you think deserved on my list? Feel free to share your thoughts through the comment section below!