What Type Of Whey Protein Should I Take

The Best Gnc Whey Protein Powder

What Type of Whey Protein Should I Take?

GNC’s AMP Wheybolic protein powder offers 40 grams of protein per two-scoop serving, as well as 6.2 grams of leucine, and works great as either a pre- or post-workout supplement.

Pros: Now comes in popular Girl Scout flavors, packs 40 grams of protein and 6.2 grams of leucine per two-scoop serving

Cons: Might be too sweet for some, contains sucralose and other artificial sweeteners

Consumer Lab approved? Yes

Total calories: 100

Cost per 20g of protein: $1.30

The GNC name is synonymous with workout supplements, and its own branded protein are among its most popular items, specifically its GNC AMP Wheybolic powder. The brand supplied a tub of the powder in the Thin Mints flavor, which is sure to catch the attention of anyone who’s a fan of Girl Scout Cookies .

Each two-scoop serving of the powder offers 40 grams of protein, 6.2 grams of leucine, 210 calories, 7 grams of net carbohydrates, and 2 grams of total sugar. The powder mixes well in water and never felt chunky or like there were leftover bits that hadn’t fully mixed.

I used this protein primarily as a post-workout drink, though did also test it post-workout and on non-workout days. The Thin Mints flavor is heavy on the chocolate and mint, so if you like sweeter protein powders, this is exactly what that is. I’m not a huge sweet protein powder drinker myself, so would often choose to use this in moderation.

Legion Recharge Post Workout Supplement

Image courtesy Legion

Legion Recharge is a complete post workout supplement that helps you achieve your fitness goals by aiding in muscle recovery and growth.

The key ingredients in Legion Recharge are L-Carnitine, L-Arginine, and Creatine Monohydrate. These ingredients work together to help you recover from your workout and build muscle.

The History Of Whey Protein

For those that arent familiar with whey, or perhaps didnt spend their formative years tossing back scoops of whey protein powder in the gym or signing Little Miss Muffet on the playground , heres a brief background on what it is and where it comes from.

Whey is one of the main proteins in milkit makes up 20% of the total protein content, while casein makes up the remaining 80%. If youve ever seen the watery liquid that can settle on top of yogurt or raw milk, thats whey.

While neon-colored tubs of whey protein lining GNC store shelves is certainly more of a modern-day phenomenon, the use of whey is anything but recent. In fact, its about as old as dairy itself.

Archaeologists have discovered remains of pure whey in ceramic vessels dated all the way back to 71005600 B.C. This means the ancient man may have been intentionally separating whey and using it for a specific purpose . Additionally, the Father of Modern Medicine, Hippocrates, is also documented to have prescribed whey to his patients for immune issues, gastrointestinal ailments, and skin conditions.

Later, during the 1600s-1900s, there were even European whey houses that served fashionable whey drinks and dishes, as well as whey spas where patrons would go to literally bathe in whey, as well as receive other skin treatments.

Environmental regulators responded by prohibiting the illegal disposal of whey, and thus, processors were forced to find another use for it.

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The Many Types Of Proteins

The term protein gets thrown around a lot but all proteins are not the same. When you consume foods with protein, your body breaks down the proteins into their component amino acids. These amino acids are then rebuilt into muscle tissue. About 80% of your muscles are made of amino acids.2

The proteins in your body are made up of two types of amino acids: non-essential amino acids and essential amino acids. Non-essential amino acids are produced by the body. Essential amino acids can only be obtained via food or protein supplements.3

Proteins come in two main varieties: animal-based and plant-based. Animal-based proteins are derived from sources such as whey and casein , eggs, beef, and chicken. Plant-based protein sources include soy, pea, brown rice, and chickpeas. The benefit of animal-based protein sources, such as whey, is that most contain all nine essential amino acids. Now, most plant-based protein sources are missing at least one essential amino acid. Dietary supplements must be used to fill in the gaps. As an example, grains are low in the amino acid lysine, while beans and nuts are low in the amino acid methionine.4,5

This also means that if you dont eat enough protein, your body may lose muscle mass.6

Should You Take A Protein Supplement

Should I Take Protein Supplements?

Most women, even those who are training hard, can meet all of their protein requirements for muscle recovery by including regular portions of high-quality protein in their daily meals.

A 2015 systematic review conducted by the US Army Research Institute of Environmental Medicine found that for untrained participants, taking a protein powder supplement in the initial weeks of resistance training, had no effect on muscle strength or lean muscle mass.

As training duration, frequency and volume increase, a protein supplement may promote an increase in muscle size, strength, endurance and power.

In 2020, the Harvard School of Medicine advises that protein supplements are a processed food that may contain additives, sugars, flavours and other chemicals. Further, protein supplements arent regulated in most countries, which means that the claims on the label are the manufacturers claims safety and labelling of the products isnt monitored and any claims are not generally independently verified.

A 2018 study by a non-profit group called the Clean Label Project found that protein powders can also contain other contaminants that contribute to adverse health outcomes.

According to a 2019 literature review by the Louisville School of Medicine in the US, protein supplementation should be a short-term solution to meet training demands, and should not replace long-term healthy eating habits.

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So How Much Whey Protein Do I Need

Your age, goals and weight are just a few factors that’ll determine how much protein you will need to build muscle. Not sure how much is enough? Our complete guide to protein will help.

It’s worth noting here, however, that the majority of your protein intake, and macronutrients in general, should come from your diet. Supplements are there to do just that: supplement. Real foods, for example, contain more nutrients, fibre and minerals and are far easier to digest.

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Pre Or Post Workout: When Should You Take Whey Protein

Protein consumption remains one of the most hotly debated topics in performance nutrition there are protein wars afoot, with one camp pitting itself against another, each touting the pros and cons of food vs. supplementation, whey vs. soy, and the correct protein intake levels based on age, goal and sport.

It makes sense athletes of all levels place a high value on developing lean muscle tissue, and protein consumption is what delivers the amino acids necessary for building and maintaining muscle.

The good news is the sheer popularity of whey protein means that its been studied, studied and studied some more, so there are fewer questions regarding when to take whey protein.

If youve made the decision to supplement, and youre looking to add whey protein to your diet, heres what you need to know.

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Best Protein Powder : Boost Your Nutrition

Our guide to the very best protein powder to help with your fitness.

The best protein powders are a great way to supplement your protein intake if you struggle to get enough in your day-to-day diet. Protein is an essential macronutrient that helps to build muscle, so if you’re looking to make substantial gains then you might want to consider investing in a good protein powder.

“A safe level of protein ranges from 0.8 grams of protein per kilogram of body weight, up to 2 grams of protein per kilogram for very active athletes Most Americans truly need to be eating about 1 to 1.2 grams of protein per kilogram of body weight,” says Jessica Crandall, a registered dietitian nutritionist, certified diabetes educator and national spokesperson for the Academy of Nutrition and Dietetics.

According to the US Department of Agriculture’s Dietary Guidelines, between 10% and 35% of your daily calories should come from protein alone.

“Most people are able to meet their protein needs through whole foods,” says , RDN, CSSD, a registered dietitian and certified sports dietitian. “Athletes who have high-calorie needs appreciate the ability to get additional protein in a small amount of food. After an injury or an illness dietitians often recommend protein powders for people with poor appetites or high protein needs for healing.”

Whey Protein Concentrate Vs Isolate: Which Is Right For You

Which Type of PROTEIN POWDER Should I Take?

Whey protein concentrate and whey protein isolate are two of the most common forms of whey. While they both are complete proteins, help build muscle, and release anabolic hormones, there are a few key differences you should know.

Whey protein isolate undergoes a more rigorous filtration process than whey protein concentrate. This process removes the carb, fat, and lactose content from whey isolate. If you are on a low-fat or low-carb diet or are lactose intolerant, choose whey protein isolate instead of whey concentrate.

If youre ready to improve your workout performance and build more muscle without adding fat or carbs we encourage you to try our 100% Grass-Fed Whey Isolate Protein powder. However, if you need the extra carbs and fat to power through your workouts, we recommend our 100% Grass-Fed Whey Protein Concentrate.

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Transparent Labs Creatine Hmb

Image courtesy Transparent Labs

Creatine HMB is a vegan supplement that delivers the same amount of creatine and HMB as regular Creatine, minus any artificial sweeteners, colored dyes, or superfluous fillers.

Creatine monohydrate and HMB have been found to improve strength, endurance, fat loss, and muscular preservation when used together. The additional BioPerine® increases bioavailability and absorption.

Tailwind Nutrition Rebuild Recovery Drink Mix

Image courtesy Tailwind

Tailwind Nutrition’s Rebuild Recovery Drink Mix is a complete post workout supplement that helps you achieve your fitness goals by aiding in muscle recovery and growth.

The key ingredients in Tailwind Nutrition’s Rebuild Recovery Drink Mix are Whey Protein Isolate, BCAA’s, and Glutamine. These ingredients work together to help you recover from your workout and build muscle.

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What About Protein Powders

Lets face it: If youre in a category that needs more protein, squeezing in adequate amounts every day can be toughespecially if youre restricting calories or intermittent fasting. Not only that, theres the expense that comes with high-quality protein, as well as the amount of time required to prepare it every day.

This is where quality protein powders can be a life-, time-, and wallet-saver. Just one convenient scoop added to a smoothie can deliver an extra 10-20 grams of protein in as little as a few seconds.

However, the question of which protein powder is best is ubiquitous and could be a topic for an article in and of itself. There are dozens of protein powder choices out there, plant- or animal-based, including these common choices:

  • Pea
  • Collagen
  • And more

While all of these protein powder sources have their pros and consand Ive personally tested and tinkered with many of themas youre about to discover, when you isolate for the three factors I mentioned above one clear winner emerges

good ol whey protein.

Now, you may be surprised by that answer. After all, whey protein has a notoriously bad rap in the alternative health and wellness world, especially by those concerned with dairy, hormones, growth factors, etc.

Whey Protein Vs Mass Gainer

Best Whey Protein Powders in 2021

The key differences between whey protein and mass gainers are:

  • Whey protein helps build lean muscle without gaining weight. Mass gainers are specifically formulated to rapidly increase body mass as well as gain weight . Whey supplements contain whey protein only. However, they have been found to contain certain additives for improving the taste and flavor.
  • Mass gainers not only contain proteins but an equal amount of carbohydrates and often fat . They also contain high amounts of caffeine and creatine .
  • Whey protein helps in reducing the risks of diabetes and blood pressure whereas mass gainers can spike your insulin pretty high because of the extra calories .
  • Mass gainers are for the skinny people who just cant gain weight however hard they try. For them, mass trainers are a great way to put in the extra calories in the body and help gain weight. Whey is for people who want to increase their muscle protein synthesis without gaining weight. Whey is for the athletes and bodybuilders who are looking to improve their performance not weight .
  • Whey has also been shown to reduce weight by increasing your satiety. Mass gainers on the other hand are made to increase weight gain.

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Amino Acids And Whey Protein

Whey protein is a complete protein, containing all nine essential amino acids. Amino acids are important for many functions in the body, from building muscle to creating new immune cells, says Smith.

Your body makes many amino acids on its own, but not essential amino acids. You have to get essential amino acids through your diet, and consuming whey protein is one way to do that.

But dont discount incomplete proteins. Most plant proteins, like legumes and nuts, dont contain all the essential amino acids. But they have plenty of health benefits. When you eat a variety of incomplete proteins, you get more than enough essential amino acids to meet your bodys needs.

Garden Of Life Raw Organic Protein Chocolate Powder Packets

Image courtesy Amazon

Garden of Life’s Raw Organic Protein Chocolate Powder Packets are a complete protein supplement that helps you achieve your fitness goals by providing all the essential amino acids your body needs.

Garden of Life’s Raw Organic Protein Chocolate Powder Packets are also vegan and free of artificial sweeteners, flavors, and colors. If you’re looking for a complete protein supplement, Garden of Life’s Raw Organic Protein Chocolate Powder Packets is the way to go.

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Whey Protein Vs Creatine

Whey protein and creatine have different molecular structures and work differently in the body. Lets go through the main differences and see which one is better than the other.

  • Whey is the primary milk protein that contains all the essential amino acids including branched-chain amino acids that are required by our body . Therefore, whey is considered one of the top listed supplements used by athletes and bodybuilders. Creatine is produced naturally in the body by three amino acids .
  • Whey and creatine, both promote muscle gain when taken in combination with resistance training . Creatine supplementation helps increase your exercise-capacity increasing your muscle mass while whey provides you with high-quality protein that enhances muscle protein synthesis , .
  • Even though irrespective of time, whey benefits your workout performance, but it is best as a post-workout supplement because equipped with all the essential amino acids, whey helps repair muscle tissues and quicker recovery . Creatine, on the other hand, is best taken before a workout especially 30 minutes before the start to give that surge of energy for better exercise performance .

Doesnt Cooking/baking Denature The Protein

Is Whey Protein Right For You? | Should You Be Taking Something Else?

Yes, cooking or baking can denature the protein. However, that has virtually no effect on the muscle-building capacity of the protein as that lies in the amino acids themselves. The denaturing process may reduce some of the bioactivity of the other components of whey but it is not something to spend too much time worrying about it.

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Egg White Protein Powder

Egg whites are widely known as a top dietary source of protein for building muscle. Egg protein is highly bioavailable, meaning that your body use more of it when it is digested.

Its also higher in branched chain amino acids 6.7g of BCAA compared to the 5.5g you get from whey. Egg white protein powder is also naturally free of fat and carbs.

Benefits Of Whey Protein

Whey protein may be useful for:

  • Muscle building: Muscles love protein, especially complete proteins like whey. Whey protein contains branched-chain amino acids, a specific type of amino acid that helps with muscle building, Smith says.
  • Wound healing: The amino acids in whey protein help repair skin and tissues from wounds or surgery.
  • Weight gain and nutritional boost: People who need to gain weight can benefit from whey protein. Its also helpful if a person has a long-term illness and needs extra nutrition. If you cant get enough protein from whole food sources, a whey protein supplement can help, says Smith. Its beneficial for people who have chewing or swallowing disorders or a lack of appetite.

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Post Jym Active Matrix

Image courtesy PostJYM

JYM Supplement Science’s Post JYM Active Matrix is a complete post workout supplement that helps you achieve your fitness goals by aiding in muscle recovery, growth, and repair.

The key ingredients in JYM Supplement Science’s Post JYM Active Matrix are Whey Protein Isolate, BCAA’s, Glutamine, and Creatine Monohydrate. These ingredients work together to help you recover from your workout, build muscle, and repair muscle tissue.

Post JYM Active Matrix is a complete post workout supplement that helps you achieve your fitness goals by aiding in muscle recovery, growth, and repair.

Do You Get The Most Out Of Your Whey Protein

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You know protein is essential for good health. It helps build muscle and burn fat. Its used to make hormones, enzymes, and neurotransmitters. Theres a reason its the most essential macronutrient.

But lets face it: when life gets busy, preparing high-protein meals can be a challenge.

Enter protein powders. They make it easier to hit your optimal protein intake. Pick your favorite flavor, add water, and voilà. Convenience is king thats why Americans spend nearly $5 billion on protein powders every year.

Of all those powders, the best selling is whey protein, and for good reason:

  • Its inexpensive.
  • It has high bioavailability and a great amino acid profile.
  • It mixes easily and comes in many flavors.

But, flavors aside, are all products the same? No.

So what makes a good-quality whey protein powder?

And what makes a powder the best for you?

You likely have some idea already as to what your ideal powder should be. It should digest easily and absorb well, thats a given. You might also want it free of lactose or rich in certain immunoglobulins. And you dont want to pay for extra, useless ingredients, or settle for the cheapest option when paying a bit more could get you a much higher quality powder.

But, thats the question: is an isolate worth the extra money over a concentrate? What about whey from grass-fed cows? Is cold-processed whey less denatured, as the sellers claim, and native whey more anabolic? Is organic better for your health?

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