How To Choose Whey Protein

Protein From Whole Foods Is Ideal

How to Choose a Whey Protein | Ingredients to Avoid (Keto Friendly)

Why is protein from whole foods superior? Mainly, its because it comes packaged with other nutrients: vitamins, minerals, phytochemicals, zoonutrients, and so on, depending on the source.

No supplement will be able to imitate those combinations exactly, nor their synergistic effects. And when foods are processed to create protein powder, certain nutrients may be stripped, and others may be added back inwhich can sometimes be beneficial, and sometimes not.

Of course, protein powder does digest faster than whole foods. This would be an advantage if you were trying to quickly flood your muscles with protein after a workout.

This is an approach called nutrient timingor eating certain nutrients at strategic timesand it was all the rage in the early 2000s. But as research advanced, the benefits of slamming a protein shake immediately after a workout proved less important than we once thought.

Choose Whole Foods First

Each of our body’s cells needs protein to function properly. Protein can be found in both plant and animal products, and can also be taken in the form of a supplement, like protein powder.

The amount of protein our bodies need depends on a number of things, including age, gender and activity level. As important as protein is, our bodies don’t need all that much. Rule of thumb: Consume between .8 and one gram of protein for every two pounds of body weight. For a 150-pound person, that’s between 55 and 68 grams of protein a day.

It’s possible to get the recommended amount of protein in your diet through foods like fish, poultry, beans and lentils. Cohen recommends the average person consume whole foods as a main source of protein, instead of blending up a protein shake. “Your body is going to be able to break down whole foods a lot easier than something that’s processed,” she says.

Some whole foods that can help you meet the daily recommendation include:

  • Three ounces of chicken breast21 grams of protein
  • Three ounces of salmon19 grams of protein
  • Half cup of black beans7.6 grams of protein
  • Half cup of lentils9 grams of protein

How To Use Naked Nutrition Protein Powder

We typically recommend using two rounded scoops of protein per 6 10 oz of liquid, or to use one rounded scoop of protein per 5 oz of liquid.

Our serving sizes are based on rounded scoops instead of level scoops, and the recommended serving size is printed on the product label if youre unsure.

Adding ice to your shake is completely optional. For a thicker consistency, add 3 or 4 ice cubes per 10 oz of liquid. Too many ice cubes can cause your shake to thin out, so use them sparingly. Alternatively, use frozen fruit for a thick, creamy consistency.

As our products do not contain mixing agents, we recommend using a shaker bottle or a blender to mix.

When using a shaker bottle, shake for 25 30 seconds let the product sit for a few minutes if theres any foam.

With a blender, blend for 20 30 seconds. If youre experiencing foam when blending, mix the other ingredients first, add the protein powder last and blend for another 5 10 seconds.

Calculate your exact protein needs with our easy-to-use protein calculator.

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Protein: The King Of Performance Nutrients

Protein makes up roughly 80 percent of muscle mass , and is responsible for muscles’ structure and action. In addition to high-protein foods, many athletes rely on protein supplements to help optimize muscle size, strength, and performance. But when it comes to protein supplements, the bottom line is that not all proteins are created equal. Before we get into the different types of protein, let’s quickly go over how proteins are classified:

  • Concentrates: The concentration and processing of protein in powder form can yield different compositions, based on the degree of removal of “non-protein” parts. For example, protein concentrates contain about 70-80 percent protein, with the remaining percent from carbohydrates, minerals, moisture and fats.
  • Isolates: Protein isolates, on the other hand, have had more of the non-protein parts removed and contain up to 90 percent protein with a lesser degree of the non-protein nutrients. For instance whey protein isolate is about 86 percent protein .
  • Hydrolysates: The term hydrolyzed protein, or hydrolysates, refers to the presence of partially digested proteins including polypeptides and peptides. “Partially digested” may sound undesirable, but it may actually be beneficial! In addition to providing amino acid building blocks, peptides might have additional actions in the body.

The Truth About Additives

How to choose the right nutritional supplements for you ...

A protein powder is seldom composed of just protein. Many ingredients can be added to prevent the product from clumping, to give it a smoother texture when mixed with water, to make it easier to digest, and of course, to improve its appearance and taste. Well review a variety of additives, including different sweeteners and colorants, both natural and synthetic. Youll learn the pros and cons of each and the health risks attached to some.

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What Are Common Side Effects Of Taking Whey Protein Powder

Although whey protein is broadly recognized as a safe and healthy source of critical nutrients, like everything there me be some drawbacks. The most common side effects experienced by whey protein users consist of the following and relate to digestion:

  • Headache
  • Gas & Diarrhea
  • Constipation

As previously discussed, WPC will naturally contain elevated levels of lactose which depending on your body’s degree of intolerance is usually the culprit to most stomach unease when consuming whey protein.

World wide, lactose is said to have varying negative impacts to as many as three out of every four people – 75%. AGN Roots is a Grass-Fed Whey Isolate with nearly zero lactose per serving, but can easily contain residue being a dairy product.

In the event our product doesn’t agree with you, another consideration could be as simple as a whey protein or sunflower lecithin allergy .

But Before That Let Us Know What Whey Is

Whey

Whey protein is made from milk whey that has no casein left in it. As a result, whey protein contains less lactose, which reduces the burden on the digestive system.

Whey protein is considered fast: it is absorbed about twice as quickly as casein protein. It doesnt provide the whole feeling of casein but is excellent to take right before, during, or immediately after your workout. It significantly accelerates the growth of muscle mass, temporarily improves strength performance, and promotes muscle recovery.

Best whey protein india contains fewer calories than casein protein. Distinguish between whey concentrate, isolate, and hydrolyzate. The concentrate contains not only protein but also a tiny amount of carbohydrates and fats. This is the cheapest type of whey protein available.

Whey protein is quite expensive, it is quickly and easily absorbed, but it is not suitable for people with lactase deficiency. This is a good option for those who train actively and want to gain mass as soon as possible.

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The 11 Best Whey Protein Powders For 2021

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

Whey protein is a popular nutritional supplement used for a variety of reasons, including promoting muscle gain and providing a quick source of protein on the go.

There are three main types of whey protein used to make protein powder supplements :

  • Whey protein concentrate: contains 2589% protein
  • Whey protein isolate: contains greater than 90% protein and is lower in carbs, fat, and lactose than whey protein concentrate
  • Whey protein hydrolysate: is broken down to accelerate digestion and absorption rates

A multitude of whey protein supplements are available for purchase at grocery and specialty stores, as well as online. However, some whey protein powders are higher in quality than others, making them a better choice.

Plus, some people may choose a supplement based on what type of whey protein it contains.

The whey protein supplements on this list contain minimal ingredients and are tested for quality and purity.

Here are the 11 best whey protein powders for 2021.

When Should I Drink Protein Shakes

3 Top Tips for Picking Whey Protein | Doug Kalman Ph.D.

For most people, heres what matters most: The amount of protein you consistently eat over the course of the daynot precisely when you eat it.

Thats not to say that nutrient timing is totally bogus. Theres certainly evidence that in some situations, protein timing matters.7

But unless youre an elite athlete or pursuing extreme fat loss or muscle gain, you dont need to worry too much about when you get your protein. Read: Drink a protein shake when it makes the most sense in the context of your daily life. For example, you dont have time for a good breakfast, its going to be several hours before your next meal, or its simply the most convenient time.

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There Are Sooooooooo Many Options What Do I Look For

Taking whey protein is a convenient way to meet your daily protein intake, but more than just the amount of protein, quality matters. Just like you, were committed to sourcing only the best ingredients. Natreves Whey Protein is made with New Zealand whey, sourced from a 4th generation family farm where the cows are never given hormones and are humanely raised.

Not only does our whey contain high quality protein, which helps build and repair body tissues and support development of lean muscle mass, it also contains hydrolyzed collagen from US grass fed bovine collagen, which is clinically studied to help with tissue regeneration.

Lets Take A Deeper Look: Protein Digestibility

Beyond complete and incomplete proteins, there are several other methods scientists use to assess protein quality.

The main measures scientists look at are digestibility and bioavailability, or how well your body is able to utilize a given type of protein. This can vary depending on a proteins amino acid makeup, along with other factors.

The Protein Digestibility Corrected Amino Acid Score is a measure of how much of a given protein is truly digestible. The highest possible score is 1.0. And the higher the score, the higher the quality of protein.

Theres another scale that some prefer, as it may provide a more accurate picture of bioavailability: The Digestible Indispensable Amino Acid Score . Similar to the PDCAAS, the higher the score, the higher-quality the protein.8

Heres how several common protein powders stack up according to these scales:

Protein type9,10,11
N/A*

*Because DIAAS is a newer measure of protein quality, some values are unknown.**A 70:30 blend of pea and rice protein closely resembles whey protein, but ratios vary across manufacturers.

As you can see, animal proteins tend to score higher than plant proteins.

Similar to choosing protein made from incomplete protein sources, just because a protein powder doesnt have a PDCAAS of 1.0 or has a lower DIAAS doesnt mean its a poor option. It can still be beneficial as long as you get a variety of protein sources throughout the day.

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Why Is There Such A Risk Of Hypoglycemia

In practice, you just have to imagine the amino acids entering the bloodstream by taking in the fast-digesting protein and carbohydrates that make up your protein, or what you have added . Your body will respond with dramatic increases in insulin levels.

This is why those who take fast-digesting protein before exercise felt like they were fishing during exercise, but that they were mentally elsewhere is hypoglycemia. This is a blow. This sometimes happens with isolate, for example.

The body does not like to massively receive one or more elements into the blood.

How To Choose The Right Protein Powder For You

how to take whey protein??

Looking to gain muscle or increase the amount of protein in your diet?

While there are many ways to consume more protein with whole foods, protein powders can be a convenient option and may be helpful if you find it hard to get enough calories or protein during the day.

But with so many protein powder options out there, how do you know what the best one is to meet your individual needs?

Today, were discussing some of the most common types of protein powders youre likely to come across and the benefits of each.

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Protein Types And Uses

Whey protein isone of the most commonly used proteins and is best for day-to-day use. Itcontains all of the essential amino acids and is easily digested. It helpsboost energy and can reduce stress levels.

Whey isolates and concentrates are best to use after aworkout.

Soy protein isanother common choice. It helps reduce high cholesterol and can ease symptomsof menopause for some women. It can also help with osteoporosis by helpingbuild bone mass.

Other types of protein include:

  • Eggprotein, released more slowly than whey, can be taken throughout the day.
  • Milkproteins help support immune function and enhance muscle growth.
  • Brown Riceprotein, which is 100% plant-based, is a good choice for vegetarians or forpeople who dont consume dairy products. Its also gluten-free.
  • Peaprotein is highly digestible, hypo-allergenic and economical.
  • Hempprotein is also 100% plant-based. Its a good source of omega-3 fattyacids.

The Best Protein Powders And How To Choose The Right Shake For You

Protein powder was once a niche product, reserved for the larders of hardcore weight lifters and possibly pro sportsmen. Not any more. Today the benefits of protein are widely acknowledged there’s even Weetabix Protein and the sports supplement industry in Britain is now worth £650 million a year.

If you’ve set a fitness goal for the New Year, then upping your protein intake could help you get there faster. Protein is a ‘macronutrient’, meaning the body requires large amounts of it as part of a balanced diet. Once absorbed into the body through digestion, protein is broken down into various amino acids which are then built into new proteins to help make red blood cells and building muscles, as well as other functions of the body. For a gym goer, it’s crucial after exercise, helping your muscles to recover and grow.

With the sports supplement market ballooning like a body-builder’s bicep, today’s protein-hungry consumers are faced with an overwhelming amount of choice. We spoke to a nutritionist, a personal trainer, a former Olympic bobsledder and an ex-championship wrestler, to find out what to look for when buying protein supplements.

Here’s our guide to choosing the best protein powder to suit your needs.

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Is Whey Protein A Byproduct Of Cheese Making

It can be, but it depends. The molecular structure and nutritional benefits of whey protein can be sustained regardless of the extraction process from the milk. Utilizing 100% of an animal’s milk yield serves incredible interests to the balance of nature thus, we do love using 100% of it no matter what the diary product.

Whether the whey protein is extracted from pasteurized milk by mechanical means , or via natural enzymes for cheese making, the whey has the same potential of becoming denatured. Some grassfed whey brands depend solely on their ability to guide consumers in making pragmatic inferences around “Native Whey,” emphasizing how mechanically extracted whey directly the milk has advantages over conventional methods regarding the level of denaturation.

Not only is this false logic, but the opposite case is much more durable and representative of reality. Looking at all the details starting from the quality of the milk selected for the process and merely focusing on the unintentional nutrient stripping that is caused by the native filtering method, the case becomes more than apparent.

To put this idea to rest, please check out our blog around the marketing terms “Undenatured & Non-denatured.” For now, though, “Native Whey” is simply a not-so-clever marketing ploy, offering zero realized benefits and designed to separate you from your money.

How To Pick The Perfect Protein Powder

Why Whey Protein and how to choose the best one l Yatinder Singh

With so many protein powders on the market, how do you know which one to buy? Here are some simple guidelines to help you pick the perfect protein for your goals!

I like to think we’re living in the golden age of protein. Protein has never been as popular as it is today, and I’m glad people everywhere are finally embracing the power of this mighty macronutrient. Protein is a critical building block that aids in the growth, maintenance, and repair of muscle, and there’s no denying its impact on strength, performance, and body composition.

As a nutritionist, I find it interesting that so many myths about protein have come and gone, including the claim that the Recommended Daily Allowance was perfect for all adults, regardless of how much they trained, and that if you ate more protein than the RDA your kidneys and bones could be in danger. Obviously a lot has changed. In recent years it has become clear that people who exercise regularly need more protein than the RDA, and that higher intakes are quite safe.

However, with so many protein supplements on the market, one of the most common questions I get asked is which one to buy. Below are some guidelines to help you pick the right protein type and product for your personal fitness goals!

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  • Up-to-date information. The evidence evolves. The latest research can change our outlook even on the best-studied supplements. Which is why your Definitive Guide to Whey Protein comes with free lifetime updates. As the scientific evidence grows, so will your guide.

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