What Are The Health Benefits Of Whey Protein Powder
Whey protein is a functional food that your body can use to stay healthy. Many of the health benefits of this protein are due to the fact that it has a complete amino acid profile, making it a high-quality, easily digestible source of protein. It also contains antioxidant substances that promote overall health and wellness.
One of the most sought-after benefits of whey protein is its potential to help you increase your muscle mass and strength. Studies have shown that using whey protein on a daily basis is more effective in promoting muscle gains than soy protein. This is due to whey’s high quality and its concentration of amino acids that help your body increase protein synthesis when used with resistance training.
Whey protein is also effective in promoting weight loss and reducing insulin sensitivity. Because having a lower sensitivity to insulin means that your blood sugar will remain stable throughout the day, you are less likely to experience sugar crashes that send you running for snacks.
The physical health benefits of consuming whey protein are clear, but did you know that it can also benefit your mental health? Alpha-lactalbumin, an active component in whey protein, can help reduce levels of cortisol and increase your brain’s production of serotonin.
Now that you know why you should choose whey protein, how do you know which whey protein to choose?
Now Sports Nutrition Soy Protein Isolate Unflavored Powder
This unflavored soy protein power offers 20 grams of protein, which is helpful for keeping you full, says Starla Garcia, RD, owner of The Healthy Shine in Houston. She recommends adding this to a smoothie with fruits and veggies blended in to increase the duration of fullness and bump up fiber.
Per serving: 90 calories, 0.5 g fat, 170 mg sodium, 0 g carbs, 0 g sugar, 20 g protein
Best Protein Powder Canada Reviewed
Below we have listed three of the most popular protein powder brands available today. Each of these products is certified safe and will provide you with the nutrition you need to have a healthy and happy workout. Weve made our list diverse in terms of types of powders to give you plenty of choices to help you find the perfect powder for your training.
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Dymatize Hydrolyzed Whey Isolate Protein Powder Best Weight Loss
While this might be the smallest package on our list, the benefits you stand to receive from it compare well to the other two. Whereas the Golden Standard is the best for muscle building, the Dymatize Whey Protein Powder is best for weight loss. In every serving, there is less than one gram of fat and sugar with less than 0.5 grams of lactose. This whey protein powder is gluten-free, and the whey base helps support your muscles as you cut weight. Safe and effective are the two main benefits of this whey protein powder.
When it comes to weight loss, we could not find any whey protein powders better than the Dymatize ISO100. Its one of the lowest-calorie protein powders available, and it hosts fat-digesting hydrolyzed protein to aid in further cutting. Its a clean and straightforward formula that tastes great and isnt sweetened by added sugars. Any additional flavouring is sweetened with stevia.
After using this whey protein powder, youll feel clean and clear, whereas other muscle builders can lead to a full, overly-bulky sensation after ingestion. The Dymatize ISO100 is a clean and safe protein powder that supports tremendous weight loss for its users. The best way to utilize this powder is to blend and drink it between meals or right after the gym.
- Low in fat, low in sugars
- Great for losing weight
What Is Whey Protein And How Does It Aid Weight Loss
Whey protein is the protein contained in whey, which is the watery or liquid part of milk that separates from the curds when making cheese. Two main type of protein can be found in milk – casein and whey . After being separated from curds, whey goes through many processing steps to turned into a versatile powder form, which is usually added to shakes and protein bars. Whey protein is perfect as a meal replacement supplement for those trying to shed extra pounds.
Numerous studies suggest that whey protein can effectively help people manage weight as promotes satiety. A 2008 study, published in Nutrition & Metabolism, found that overweight and obese adults who supplemented with whey protein lost significantly more body fat and retained more muscle mass than those who consumed no whey.
Additionally, one study published in The Journal of Nutrition in 2011 suggested that whey might offer advantages over certain protein powders for reducing body fat. The researchers found that participants who drank whey ended up with smaller waists than those who were given a soy protein beverage or a carbohydrate-rich drink. Read – Natural weight loss drink: Heres a simple 5-day detox diet plan using lemon and mint tea to lose belly fat
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Diets High In Protein Promote Weight Loss
For example, overweight adults lost an average of 11 pounds over 12 weeks when they increased their protein intake from 15% to 30% of daily calories, without changing any other part of their diet .
Whats more, high-protein diets have been shown to help reduce body fat, especially around the belly, and increase lean muscle mass .
A high protein intake may help you maintain weight loss, as well. One study found that a slightly higher intake of protein resulted in a 50% lower body weight regain .
There are a number of reasons why high-protein diets boost weight loss:
- Keep you fuller for longer: Protein is highly satiating, meaning you stay fuller for longer. This can lead to an automatic reduction in calorie intake .
- Reduce cravings: A high-protein diet has been linked to reduced cravings and a lower desire to snack at night .
- Increase calorie burn: Increased protein intake has been shown to have a higher thermic effect. This means it can boost the number of calories burned by up to 80 to 100 per day .
- Change weight hormones: Protein has been shown to reduce levels of the hunger hormone ghrelin and boost the appetite-reducing hormones GLP-1 and PYY .
There are various protein sources, which makes it easy to follow a high-protein diet.
Generally, these sources are divided into two types: natural protein from foods or supplemental protein, usually in the form of protein shakes.
Myprotein Impact Whey Protein
The simple foil packet and design of MyProtein Impact Whey Protein is representative of the companys overall philosophy.
The goal is to provide pure, high-quality supplements in a cost-effective way.
For this reason, it comes in a resealable bag instead of a protein tub. It also only has two ingredients, whey protein isolate and soy lecithin, an emulsifying agent which helps the powder disperse better in solutions.
It includes no preservatives, but this should not be a big issueprotein isnt a fertile ground for growing bacteria until its been mixed with water .
The flavored varieties of MyProtein Impact Whey add only a couple additional ingredients usually its a natural flavoring, the non-caloric sweetener sucralose, and sometimes a coloring agent.
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Ranking The Best Whey Protein Powder Of 2021
Whey protein is among the best sources of protein available, packed with essential amino acids the body can absorb quickly and use to build muscle and strength, as well as supporting weight loss.
Whether you are looking to build lean muscle or just improve your diet with added protein, a whey protein supplement is a great way to go. Here are our research teams rankings of the best protein powders on the market.
Transparent Labs is one our top choices for a few reasons: its arguably the purest protein out there: no additives, no artificial sweeteners, no GMOs.
Just pure, grass-fed protein isolate made from naturally fed, hormone-free cow whey and clean of food dyes, gluten, and preservatives.
It contains one of the markets highest protein-by-weight ratios at 82% , making it one of the ideal whey for a post-workouts and hitting your daily protein goals.
If you are going to invest in whey protein powder, this is BodyNutritions top choice.
Price Of Optimum Nutrition Whey Protein
ON whey protein tubs range in size from two to five pounds in a typical supplement store. The latter is $58 for 73 servings. That works out to 79 cents a serving or 3.31 cents per gram of protein. It costs $30 for 29 servings if you buy a typical two-pound container. That works out to $1.03 per serving or 4.31 cents per gram of protein.
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Navitas Organics Cacao & Greens Essential Blend
“This is a great vegan blend that consists of pea, pumpkin seed, sunflower seeds, flax, and hemp,” says Lauren Antonucci, RD. She also adds that it has added greens for fiber, as well as probiotics for gut health, which solidifies its place on the list of best protein powders for weight loss.
Per serving: 100 calories, 2 g fat , 200 mg sodium, 10 g carbs, 5 g fiber, 2 g sugar, 12 g protein
On Whey Protein For Weight Loss
Are you worried that your consuming Gold Standard whey for weight loss will not yield the desired results?
In our Gold standard whey review weight loss, we discovered the reason many fitness gurus and exercise and strength training pros love ON whey protein.
The general wisdom is that high protein, lower-carbohydrate diets are optimal for weight loss. This is not true when weighed against several scientific studies.
For instance, a study published in the Journal of the International Society of Sports Nutrition showed a result different from the conventional claim.
The study was about participants who consumed 5.5 times the recommended daily allowance of protein. Sadly, this extremely high protein intake did not affect the body composition in resistance-trained participants who maintained the same training regimen.
This study demonstrated that consuming hypercaloric high-protein diets did not increase body fat.
The participants in the study were fed a hypercaloric diet. This means that their calorie intake was higher than their calorie expenditures.
While dietary protein had a higher Thermic Effect of Feeding than carbohydrates or fat, the consumer still needs to burn off more calories than they consume, without regard to macronutrient ratios.
Regarding issues on gold standard whey protein for weight loss as well as our gold standard whey review weight loss, we dug up another study.
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Can I Add Cocoa Powder To My Protein Shake
The other ingredient that makes a huge difference is the cocoapowder. The cocoa balances the protein and really amps up the chocolate flavor.
Use a good cocoa powder for rich chocolate flavor in this shake. Heres my all-time favorite cocoa powder
Hersheys ®Special Dark Cocoa Powder is also great in Chocolate Protein Shakes.
The Best Protein Powder For Weight Loss You Can Buy Right Now
One of the most popular and well priced on the market, this no-frills protein powder does what it says on the tin. Its low fat, low sugar and high protein per scoop. It comes in loads of flavours , tastes good, mixes well and has great energy-boosting macronutrients.
Whats more, whey protein has been scientifically proven to aid weight loss a study of overweight people supplementing their diet with it found that they lost more weight and gained muscle mass than those who didnt. The same research revealed that whey protein users also enjoyed a reduction in their blood pressure and cholesterol!
Whey is effective in boosting weight loss because of its ability to decrease appetite and make you feel fuller, meaning youre less likely to overeat.
One potential downside is that this protein powder contains acesulfame potassium , said to be 200 times sweeter than sugar – but it’s relatively harmless at low levels.
MuscleTech Nitro-Tech Ripped is super high in whey protein and packed with fat-burning ingredients including scientifically tested weight loss ingredient C. canephora robusta, a non-stimulant green coffee bean.
It also has L-carnitine in it – a favorite with athletes who credit it for helping them burn fat and prevent muscle fatigue. This amino acid derivative plays a significant role in boosting the bodys metabolism, which in turn can aid weight loss. It does this by transporting fatty acids into your cells for energy.
Understand How It Aids In Weight Loss
There are three reasons that are particularly compelling
We talk a lot about protein on this blog, and this is just the short list of reasons why.
Whey protein has lots of other proven health benefits, which helps the body function better and makes weight loss easier.
- Helps you get in more water naturally
- And contains a small number of antioxidants.
These are all additional reasons why whey protein is important and helpful for weight loss.
Best Whey Protein For Women: Pro Nutrition Labs Her Natural Whey Protein
Pro Nutrition Labs is a sports nutrition company that designs sports supplements, protein powder, and pre-workout powder for women.
Quick summary: Marketing aside, theres really no such thing as whey protein specifically for women , but aside from the small amount of fructose, Her Natural Whey Protein is still a well-rounded choice for fat loss or recovery.
Per 1 scoop :
- Calories: 110 kcal
What customers are saying about Pro Nutrition Labs:
- It mixed quickly and easily leaving a smooth texture with no lumps. I also like the fact that this protein also includes amino acids.
- This protein has really cut down on my soreness and rest time needed.
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Can It Cause Constipation And Nutritional Deficiencies
Constipation is not a normal side effect of whey protein.
For a few people, a lactose intolerance may cause constipation by slowing the movement of the gut .
However, constipation is more likely caused when people eat fewer fruits and vegetables in favor of whey protein, especially when theyre on a low-carb diet.
Fruits and vegetables are a great source of fiber, which helps form stool and promotes regular bowel movements .
If you suspect that whey protein makes you constipated, check whether you are eating enough fruits and vegetables. You can also try taking a soluble fiber supplement.
Another reason why replacing whole foods with whey protein is a bad idea is because it may increase your risk of nutrient deficiencies.
Whole foods, especially fruits and vegetables, are nutrient-rich and contain a variety of minerals necessary for optimal health.
Therefore, its important to keep eating a balanced diet while youre taking whey protein.
Summary: You may be at risk of constipation and nutrient deficiencies if you replace fruits and vegetables in your diet with whey protein. Eating a balanced diet can help counter these effects.
Know The Different Types Of Whey Protein
There are three main forms of protein powder: whey concentrate, isolate, and hydrolysate.
- The concentrate is about 70-80% protein, with some milk sugar and fat.
- Isolate is 90% protein and has a little less sugar and fat.
- Hydrolysate is also known as hydrolyzed whey, has virtually 0 sugar and fat, and is mixed with enzymes for the faster digestion into the bloodstream.
So, you may be wondering, does the type of protein matter?
The minute differences between the two are not enough that it should cause you any stress or concern. Leave that worrying for your overall diet and exercise routine.
For what its worth, most of the studies are done using whey isolate, and its what we use as well.
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Gold Standard Whey Protein Verdict
Gold Standard Whey Protein is a bestselling whey protein powder reputed for weight loss and lean muscle building.
The ON Whey Protein is the best whey protein for bodybuilders, weightlifters, strength trainers, athletes, fitness enthusiasts and anyone who seeks to build lean muscle to reduce body fat and build lean muscles.
From our Gold Standard Whey Protein Review, its obvious that the ON Whey Protein represents the perfect whey protein powder as building blocks of muscle protein synthesis in the fitness industry.
As a great whey protein powder you can take before or after exercise to kick-start your recovery process, it also provides you with the health benefits associated with whey protein.
These whey protein benefits include lowering high blood pressure, promoting muscle growth, helping in the treatment of type 2 diabetes as well as aiding the reduction of inflammation and inflammatory bowel syndrome.
We join the fitness and nutrition experts to recommend Gold Standard Whey Protein Powder.
How We Test Whey Protein Powders
Each of the protein powders in this guide went through a series of tests to determine how well they compared across these four categories: Taste, ease-of-mixture, ingredients, and value. Heres how each category specifically factored into which whey protein powders ultimately made this guide:
Taste: If a protein powder doesnt taste good, youll be far less likely to want to return to it time and again. Testing this is fairly straightforward: Does it taste good or not? And though taste can be subjective sometimes, we felt that theres still a clear way to decide if something is palatable or not. The protein powders featured here were all determined to taste good not just the first time tasting it but on the fifth, sixth, seventh, and beyond.
Ease-of-mixture: Nobody likes choking down a poorly mixed protein shake and some powders, no matter how much you shake them with a blender bottle, still end up chalky, chunky, and just downright unappealing. Like taste, this category was easy to test: Does it mix well with adequate shaking or does it require something like a blender for true smoothness?
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