If you are venturing into fitness and have been scouring the internet to find the best supplements you will have stumbled upon ‘Whey’ the golden child of protein powders.
However, not every whey is a tailor fit for you! Hence, we have compiled the only guide you will need to choose the best whey protein powder for your goals.
To learn which whey is for you, we must first understand—-
What is whey powder?
Whey is a protein supplement that is commonly used alongside resistance training to help boost muscle protein synthesis and promote the growth of lean muscle mass.
For individuals who train/exercise at night, a study has shown that protein ingestion right before sleeping leads to an increase in muscle protein synthesis rates that occurs during the overnight recovery cycle from the training bout. (1)
Milk consists of two proteins, whey and casein. Whey is separated from the casein in the milk by the process of cheese making. Whey is a complete protein, it contains all the 9 essential amino acids required that our body cannot make up.
How is whey powder made?
Whey starts as cow’s milk, with about 4-6 grams of protein per liter which is then turned to powder that you can buy off the shelves from markets.
Whey is rich in nutritional value due to its sulfur amino acids, along with lysine and tryptophan (essential amino acids for human health).
How to choose best protein powder for your fitness goals?
To the crucial part of the process after having fully grasped the advantages & disadvantages of whey protein let’s dive into how to choose a protein powder:
- Quality of protein: aim at finding a protein powder that has naturally occurring BCAA and Glutamine per serving.
- Source of protein: Excellent source of whey protein is based on the essential blend of Whey Protein isolate and Whey Protein Concentrate.
- Complete Protein: complete proteins refer to when a dietary supplement has all the essential nine amino acids which will help in tissue repair and muscle damage recovery.
- Preferred type: Amongst the three types of whey protein ascertain with your general dietitian/physician which one is the most suited and needed for your body.
- Scoop and serving size: One scoop of whey protein powder should be mixed with 300 ml water or a healthy beverage of your choice.
- Avoid Added sugars: Some protein powders have added sugars or artificial sweeteners, if your diet calls for limitations on sugars avoid these protein powders by examining the ingredient list thoroughly.
Types of Whey protein powder
There are three primary types of whey protein powders on the market: isolate, concentrate and hydrolysate. They differ in their nutritional content and the process by which they are made.
- Whey Isolate
Whey Isolate contains about 90% protein and due to its high protein purity they are extensively used in nutritional supplements, sports & health drinks and protein-enriched beverages. (2)
While it has several naturally occurring benefits, studies have shown that consuming whey protein isolate post-work-out can aid in muscle mass, power and strength.
- Whey hydrolysate
A protein hydrolysate refers to a protein that has ‘hydrolyzed’ which means it has been partially digested. The process that causes this digestive state is by breaking down protein or heating it with acid, both of the methods mimic a digestion process that results in intact proteins breaking down into a single amino acid along with smaller amino acid peptide strands.
Whey protein hydrolysate is easy to digest and provides faster nutrient absorption and is an ideal protein supplement for individuals such as:
- Professional athletes
- Bodybuilders
- Post-workout recovery
- Suitable for men & women training for advanced performance
Several studies on sports nutrition have shown that protein hydrolysates can be used to induce a rapid increase in plasma amino acids around workouts, which maximizes muscle protein and aids in recovery. (3)
- Whey concentrate
A form of highly concentrated protein that is made through superior processing methods to ensure the maximum amount of nutrition in a single serving.
Whey concentrate supplements are highly enriching and dense in proteins that help keep one feel fuller for a longer time which helps in avoiding unnecessary bingeing.
Benefits of whey protein powder:
Whey Protein Powder benefits consists of
- Body Composition
Whey protein has proven to be beneficial for body composition in men as it is the most soluble and rich form of protein in comparison to egg whites, meat and soy.
However, a study was conducted to assess the effects of whey protein on lean mass, body mass, and fat mass in women. It was found that whey protein supplementation improved body composition by increasing lean mass without having any influence on fat mass. (4)
- Essential Amino Acids
The nine essential amino acids that the body attains through diet can be found completely in whey protein. These amino help repair muscles, bones, organs and every inch of tissue in the body.
Whey protein is rich in BCAA’s that have been shown to increase muscle mass while preventing the loss of it during weight loss. (5)
- Anti-aging Properties
Whey protein has been shown to maximize the production of glutathione (tissue building & repair). Glutathione levels start to drop with age which leads to neurodegenerative disease along with several other age-related health issues.
Whey protein also helps prevent osteoporosis. A study showed that whey protein in older adults preserved the fat-free mass without adversely affecting the bone mass. (6)
- Immunity
When the body lacks protein it causes fatigue, weakness and poor immunity. Whey protein has antioxidant properties due to its rich amino acid profile that helps promote a healthy immune system.
A study has shown that increased whey protein consumption might decrease the possibility of diseases as whey protein has immune-enhancing effects that are more beneficial than amino acid supplements. (7)
- Weight loss
Whey protein isolate isn’t just for bodybuilders or athletes, it is an amazing hidden gem for weight loss diets. Protein increases metabolism and satiety helps keep one feeling fuller longer and maintain a healthy weight.
A 12-week study was conducted between two groups and the subjects were put on a 500-calorie diet, one group was given whey while the other controlled beverages that they had to consume before breakfast. Both groups lost a significant amount of weight, however, those who consumed whey had more body fat and better lean muscles compared to others. (8)
- Muscle Growth
Whey protein is one of the highest quality sources of protein with a high proportion of indispensable amino acids compared to any other sources. This makes it an optimal source for muscle growth.
In a study conducted on thirty-six men between the ages of 20 to 30 years, one group was given a whey protein supplement and another placebo containing carbohydrates. Both groups underwent resistance training for 4 weeks. The results indicated that the group with whey protein supplementation had increased muscle mass and selective increases in muscular strength & endurance from the resistance exercise. (9)
- Boosts Metabolism
Consuming whey concentrate allows your body to use up stored units of subcutaneous fats to produce more energy while slowing down metabolism.
The bioactive compounds in whey protein along with its excellent source of branched-chain amino could aid in lowering the risk of metabolic disorders and cardiovascular diseases. (10)
A study conducted found that whey protein could potentially be used to manage age-associated increases in aortic stiffness. (11)
- Boosts Cognitive function
Several whey concentrates protein powders have added essential nutrients such as phosphorus, B class of vitamins, manganese etc. These nutrients play a crucial role in cognitive function which includes increasing the concentration of oxygen levels, smooth transmission of bodily fluids and improving blood circulation in the body.
A study conducted in 2018 found a protective effect. effect in dairy protein on Alzheimer’s and dementia. Whey protein improved cognitive performance in stress-vulnerable subjects and ‘casein’ that’s found in whey protein was especially beneficial for men. (12)
Whey Powder side effects
Of Course, whey protein with all its miraculous benefits comes with its risks and side effects. Such as:
- Unknown long-term effects: There haven’t been a lot of studies conducted on the long-term effects of whey protein to know the possible side effects of the intake of these supplements.
- Digestive issues: People who have dairy allergies or are intolerant to lactose will experience discomfort as it is a milk-based product.
- Possibly high in added sugars & calories: This one is subjective to the brand as some protein powders have little added sugars and others have a lot.
- Kidney stones: While there are no direct causes, it is believed by experts that whey protein can lead to the worsening of existing kidney stones.
- Liver issues: while it is an excellent source of muscle mass if consumed without working out it may cause some individuals to have liver damage over time.
Conclusion
Over-consumption or excessive intake of whey protein powder will lead to adverse effects much like with any other product, the key is moderation and knowing how to utilize it based on the needs of your body.
Keeping in mind all the pointers that are listed above along with the advice of your dietitian or physician will help you map out the desired outcome from whey protein and possibly draw out more unexpected benefits along the way.
4 Comments
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