Fitness enthusiasts and bodybuilders all across the globe are not unfamiliar with whey protein. Whey protein supplements are widely used by the community of bodybuilders and active gym-goers as they help in muscle building and growth.
Some key benefits of whey protein
- Weight loss & management
- Muscle growth and recovery
- Enriching body with required amino acids
- Lowering the blood pressure
- Reducing inflammation
Types of Whey Protein
- Whey Protein Concentrate: 60-70% protein with lactose and fat content. The least expensive whey protein.
- Whey Protein Isolate: 80-90% protein or even more, with very low lactose and fat content. Expensive than the concentrate. Ideal for lactose intolerant individuals.
- Whey Hydrolyzed: Pre-digested form of whey protein for better absorption. The most expensive variant of whey protein.
Whey Protein Concentrate and Whey Protein Isolate are the most popular forms of whey protein.
Many bodybuilders are confused regarding the choice of whey protein. Before picking up a whey protein supplement, ensure what your goal is. If you are on the cutting side, whey protein isolate might be a better choice for you than the concentrate. If you’re lactose intolerant, whey isolate is ideal for you. Else you can choose whey protein concentrate. It is also budget-friendly and offers other nutrients as well.
The market is flooded with a variety of whey protein supplements sold by various brands. This fuels the confusion regarding choosing the best whey protein supplement as everybody claims to be the best.
But, not everyone’s the best. You need to be careful while choosing your whey protein as many whey protein supplements sold in the market contain harmful ingredients like preservatives, added sugar, etc.
This article aims at helping you decide how to choose the right whey protein supplement for best results.
How to choose the best whey protein supplement
- Shorter the ingredient list, better the protein: Go for a whey protein supplement that contains lesser ingredients, i.e. mostly protein. Don’t go for whey protein powder that contains a long list of ingredients. Because when you’re buying a protein supplement, that needs to be just protein and nothing else.
- Quantity of protein: It is very important that you choose a whey protein powder that offers you at least 20g protein per serving. It should not offer you more than 5g carbs. If it is less than it, even better, but not more. This is because when you mix it with milk or blend it with a banana to get a creamy smoothie or shake, you already get carbs. And you don’t want to load yourself with carbs!
- Ensure your goals: As explained previously, you should be aware of your goals while making a purchase. If your goal is just muscle-building and you can digest lactose well, you can go for whey protein concentrate. If you want to keep a check on your weight and just build lean muscle mass, whey protein isolate is ideal for you. It is also best for people with lactose intolerance. It has higher protein content and is thus great for building lean muscles.
- Beware of certain ingredients: Some brands add artificial sweeteners, refined sugar, preservatives, and other harmful ingredients to their whey protein powder. Don’t choose such whey protein supplements that contain these ingredients as they would not do any good to your body and will provide unnecessary calories.
- Try to avoid disguised sugar: Dextrin or maltodextrin are disguised sugar that adds up to the caloric value of whey protein powders. Always read the label and look out for these ingredients. If the product contains these, it’s better if you avoid it.
- Choose a trusted brand & sources: Going with a trusted brand solves your problem to a great extent. It ensures that the product you have received is of top-notch quality without any fillers, preservatives, etc. Buying from an authentic source ensures that you are receiving an original whey protein supplement. The chances of receiving a fraud product reduce this way.
Apart from these, beware of whey protein supplements that are amino spiked. Amino spiking is a process wherein brands add certain free-form amino acids to spike up the protein content of their whey protein powder. This results in a poor-quality supplement.
It is always better if you choose a protein-lab certified protein supplement.
The bottom line
It is wise to stay vigilant and informed about the ill-practices being performed by some brands for protein supplements. Read the product label carefully when buying. Keep in mind your goals and choose your whey protein wisely. This way you can ensure that you are getting the right nutrition for the best results.