How Can Whey Protein Help Me Get Stronger
In certain sports such as powerlifting or strongman, increasing strength is the ultimate goal. A recent systematic review of the scientific literature found that incorporating a protein supplement to support strength training can have up to 9% increase of 1RM 1.
It may be well-known that strength training and adequate calcium attributes to healthy and strong bones, but did you know that protein consumption is also an important influential factor? Another systematic review found that a higher protein diet has a positive influence on reducing bone mineral density losses associated with ageing when compared with a lower-protein diet3.
Jacked Factory Authentic Whey Protein Powder
Jacked Factors whey protein formula delivers 24 grams of protein with just two grams of fat and three grams of carbs. Its a minimalistic formula, perfect for mixing into more nutritious shakes, baking with, or drinking straight-up with water. And the ingredient label is unusually minimal containing just eight ingredients in total whey protein concentrate, whey protein isolate, cocoa powder, natural flavors, himalayan pink salt, sucralose, and stevia extract.
Jacked Factorys protein contains 24 grams of protein, two grams of fat, three grams of carbs, and contains just eight ingredients in total. This formula is lean and clean.
Benefits Of Whey Protein
Without adequate protein and essential amino acids, our bodies cant function properly. After all, proteins are the building blocks of our system as a whole. So why is it that so many bodybuilders and athletes alike take whey protein shakes? For that very reason proteins are the building blocks of what produces muscle growth, manufactures hormones, repairs cellular damage, and build up our immune systems. Without enough food from complete protein sources, our muscles wouldnt repair properly, which in turn could result in injury and poor health.
In this section, youll learn the advantages of protein, and more specifically, the benefits of whey protein supplementation and why you should consider supplementing with it.
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Transparent Labs Mass Gainer
If youre looking to bulk up, and maybe cant stomach another bite of food with your current macros, then youll appreciate the 750 calories per scoop that Transparent Labs Mass Gainer delivers. Each two-scoop serving provides 53 grams of protein, 114 grams of carbs, and 14 grams of fat. The whey comes from grass-fed cows, and the carb sources include organic tapioca, oats, and sweet potatoes. Instead of sugar, Transparent Labs sweetens their product with stevia and monk fruit.
Artificial And Natural Sweeteners
Protein powders often contain either artificial sweeteners like sucralose or acesulfame potassium, as theyre widely recognized as safe for human consumption. The FDA recommends a daily limit of 15 milligrams of artificial sweeteners. Some of the protein powders weve included on this list contain no artificial sweeteners though. These products are sweetened naturally with ingredients like Stevia.
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Who Shouldnt Buy Cira Bright Whey
- Folks who are trying to bulk up may want a higher calorie protein supplement that contains more carbs.
- Buyers who are looking for more traditional chocolate and vanilla flavors which are great to blend into smoothies or coffee for a boost of protein.
- Athletes who arent interested in a blend of proteins this pick is made of a blend of whey concentrate and whey isolate.
Though this supplement is a solid choice for anyone looking for a whey protein, its marketed specifically to women. Its lower in calories, fat, sugar, and carbs than many whey proteins, and the flavors are a nice change from the sea of chocolate and vanilla.
What Is The Best Protein Powder
The best protein powder will depend on your individual flavor preferences, but generally whey protein and pea protein are good choices as they contain all essential amino acids naturally, Schapiro says. Pea protein has a high content of lysine while being low in methionine, which in high doses is associated with inflammation. So, what is whey protein? Schapiro adds that whey protein, which is made from the watery liquid created as a by-product of cheese production, also has the branched chain amino acids that are believed to increase muscle synthesis. Pea protein is allergy-friendly and a good option for someone looking to avoid animal or soy products. An important note: Always buy from a reputable brand as Schapiro notes some protein powders have been shown to be contaminated with heavy metals that the body does not need in high amounts.
Vital note: This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Your licensed healthcare professional can best provide you with the diagnosis and treatment of any medical condition and assist you as well in deciding whether a dietary supplement will be a helpful addition to your regimen.
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How Can Whey Protein Help Me Lose Weight
High-protein diets are a proven weight-loss strategy for overweight and obese individuals2. One of the mechanisms behind this is by reducing hunger and appetite as protein has a high satiety value, which means you feel full and satisfied for longer after eating protein-rich foods. A protein hit is the perfect weapon to fight off afternoon sugar cravings that might otherwise lead to a blow out of your energy budget.
Including a whey protein supplement can help you gain lean muscle. The more muscle you have the more energy you require to maintain that muscle on the body, so increasing your muscle mass will increase your resting metabolic rate over time4. Why is this important? Because this allows you to eat more food whilst maintaining your body weight and hard-earned definition and muscle tone.
Best Whey For Weight Loss
Whey isolate is a popular pick among people looking to lose weight as its high in protein and low in fat, carbs, and sugars meaning the overall calories are low.
Disclaimer: Please note that none of these products describe themselves as weight loss supplements and should not be taken as such. Please consult with a medical professional before beginning any weight loss protocol.
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Who Shouldnt Buy Future Kind Vegan Protein Powder
- Anyone who doesnt particularly care about eating an organic diet. Generally, the organic label can increase the price of the product.
- Lifters who want an actual whey protein this pick is organic, but its also plant-based.
- People who prefer a wider variety of flavors. This product only comes in Chocolate and Vanilla.
Future Kind Vegan Protein Powder is an organic formula free of dairy, sugar, and artificial ingredients. It packs a solid amount of protein, comes in two classic flavors, and will satisfy anyone who wants a natural product.
How Do I Take Whey Protein
As whey protein is one of the most versatile supplements available, it can be easily incorporated into most dietary regimes and lifestyles. How you choose to supplement with whey will depend on your goals. However, its most common to take whey protein straight after a workout to assist with muscle recovery. Try one serve of True WPI90 or WPC80 mixed in a shaker with 200ml water.
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Who Shouldnt Buy Jacked Factory Authentic Whey Protein Powder
- People looking to gain weight who may want a more caloric, carb-heavy whey protein formula.
- Anyone who wants to buy a lot of protein powder at once. Jacked Factory lets you buy just 30-servings.
This formula is basic, but delivers what most people looking for a protein powder want a solid amount of protein, lower carbs and fats, and a reasonably short ingredient label, all at an affordable price.
Side Effects And Risks Of Whey Protein
Whey protein is generally safe for most people to take, as long as they dont have a dairy allergy. But there are some drawbacks:
- Calorie content: Whey protein may be low fat and low carb, but it still has calories. Too many calories from anything, including protein, leads to weight gain, Smith explains.
- Extra sugar or processed ingredients: Many protein powders and shakes contain processed ingredients like artificial flavors, sweeteners or added sugar. Its better to get your protein from whole foods and a varied diet, rather than a supplement, bar or shake, says Smith. If you use a supplement, look for one that lists whey protein as the only ingredient.
- Possible contaminants: Protein supplements dont have strict regulations like foods and drugs. The purity might not be proven in some protein supplements, says Smith. They can have fillers or heavy metal contaminants that arent listed on the label. Choose whey protein products that are NSF Certified for Sport or certified by Informed Choice. These products have been independently tested for purity.
- Possible digestive problems: Some people experience constipation, diarrhea or nausea from taking whey protein, especially if they take large amounts.
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What Are Protein Powders
Protein powders come in various forms. The three common ones are whey, soy, and casein protein. âWhey is the most commonly used, because itâs a water-soluble milk protein,â says Peter Horvath, PhD, associate professor in the department of exercise and nutrition sciences at the State University of New York at Buffalo. âItâs also a complete protein, so itâs got all those advantages.â People who are vegan may prefer soy protein, although Horvath notes that its taste is sometimes considered to be more unpleasant, and it doesnât dissolve as well in water.
Protein powders also come with widely varying price tags. âFor the casual athlete who doesnât have a specific need at a certain time of their training, the cost is not that important,â says Horvath. âSo if youâre going to use them, you can get pretty much the same benefit out of the less expensive, more commercially available proteins.
In very specific circumstances, protein powders can be useful. âTheyâre an easy and convenient source of complete, high-quality protein,â says Carole Conn, PhD, associate professor of nutrition at the University of New Mexico. But remember: Most people, even athletes, can also get everything they offer by eating sources of lean protein like meat, fish, chicken, and dairy products.
âAll of those are valid reasons for trying to get more protein into your diet, and protein powders are one way to do that,â says Lewin.
The Best Whey Protein Powders
- Best Hydrolyzed Whey Protein: Dymatize ISO 100
Editors note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for the diagnosis, prevention, and/or treatment of health problems. Its always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.
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How Many Serves Of Wpi Should I Have Each Day
The answer here will depend on your weight, energy levels and goals.
Most athletes and active people aim to consume 2 grams of protein per kilogram of bodyweight per day. For an 80kg person, this equals 160 grams of protein. Two WPI shakes a day would contribute 52g of protein to this total, leaving approximately 108 grams of protein to be consumed through general food sources.
Protein from protein shakes should be one of multiple protein sources you consume, not the only one.
Side Effects Of Whey Protein
Whey protein intake is generally considered safe for most adults when consumed in a proper dosage. However, overconsumption of the mixture may cause several digestive complaints like bloating, hyperactive bowel movement and diarrhea.
You may also experience nausea, headaches, thirst, cramps, fatigue and a reduced appetite. You may end up with an acne problem if you are nor careful in regulating your whey protein intake long-term. 1-2 scoops of the powder should be safe for consumption by most people.
Adequate research has not been conducted into how it affects pregnant women. So, its best to avoid the intake of whey protein if you happen to be pregnant or nursing. Additionally, if you happen to suffer from dairy allergies, its consumption may not be right for you.
Apart from the above, here are some other whey protein side effects:
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Muscle Building And Weight Loss
Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.
A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that whey protein supplementation during resistance training offers some benefit compared to resistance training alone. In addition, males who supplemented with whey protein had a greater relative gain in lean tissue mass.
Much better gains in strength are associated with whey isolate supplementation compared with casein.
This was demonstrated in another study published in the International Journal of Sport Nutrition and Exercise Metabolism, which concluded that in two groups of matched, resistance-trained males whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass compared with supplementation with casein during an intense 10-week resistance-training program.
If you want to buy whey isolate supplementation, then there is an excellent selection online with thousands of customer reviews.
Protein To Build Muscle
While protein powder is an effective means to supplement when youre in a rush or havent hit your macros for the day, truth be told, the best protein that you can fuel yourself with is real food.
While every supplement brand will tell you otherwise, know that this is all a marketing tactic. If you can have protein via whole natural foods vs a protein shake, always opt for the food.
The food you eat provides you with all of the building blocks, energy resources, and nutrients your body needs to recover and build muscle. If you ever have a meal that doesnt provide a sufficient amount of protein, or if youre on the go, then and only then is when you should supplement with whey protein powder.
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Why Should You Use Whey Protein Isolate
Bulk Nutrients’ WPI is an exceptionally pure protein source, with much of the fat and lactose normally found in Whey Protein Concentrate filtered out.
- WPI is fast absorbing and can help build lean muscle
- Taken post workout, WPI assists in recovery
- WPI can help to increase protein synthesis
- Whey Protein Isolate can help to boost the immune system
- Bulk Nutrients WPI is low in fats and carbs and has a negligible lactose content
Who Shouldnt Buy Xwerks Grow
- Those who want a higher dose of carbs, fats, or sugars in their protein powder this powder contains none of the above.
- Vegans who want a powder that isnt derived from animal products will want to look for a vegan-friendly protein powder.
While most whey protein isolates contain low doses of carbs, fats, and sugars, Xwerks Grow doesnt contain any of these macros. It also packs 25 grams of protein and a nice boost of calcium with no artificial ingredients to be seen.
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/5whey Protein Concentrate Vs Isolate
Nourishing yourself well is an essential part of a planned workout session. Each nutrient has a distinct role to play in the body, but for fitness enthusiasts, protein is the most vital of all. Sufficient protein intake pre and post-workout sessions are crucial for muscle building and recovery. That’s why the body’s requirement for protein increases with the level of physical activity. To meet this increased protein requirement of the body most people opt for protein powder. The only confusion is to find out which one is better- whey protein concentrate or whey protein isolate?
How We Decided On These Whey Proteins
It may look uncomplicated, but assessing the key differences between different protein powders is no easy task. Its important to emphasize that some of the areas we note below arent necessarily good or bad. Some athletes prefer foods without artificial sweeteners, and some try to limit soy. That said, theres not much evidence that either has adverse effects we simply point out the details to help you make an informed decision. Here are the ingredients and factors we take into consideration when putting together this guide.
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Is There A Difference Between Whey Powder And Protein Powder
Asking if there is a difference between whey powder and protein powder is like asking if there is a difference between regular gas and supreme. The two concepts are similar, as they are both ways to get additional protein into your diet just like gas is fuel for cars, but that is about as far as it goes.
So what types of differences would you expect between whey powder and other protein powders? There is the type of protein, the potency, the absorption and digestion rate, and of course the cost. Lets jump into it a little more so we can clearly see why whey is such a popular choice out of all the options.
Common Powder Options
- Whey Powder Created from milk . Usually this form comes in three varieties concentrate, isolate, and hydrolysate. Easily digested and typically a high quality.
- Casein Powder The other part of milk. This protein digests slowly and is utilized because of that aspect. It is a high quality protein as well.
- Egg Powder Derived from dehydrated eggs, this is third on the list for quality and packing a powerful punch of protein.
- Milk Powder By far the cheapest option for protein, milk is made from dehydrated milk and as such typically has a high percentage of casein in it compared to whey powder.
- Soy Powder Made from soy beans, this protein is a bit lower quality in regards to the protein and amino acids it provides.
So Why Whey
The Biggest Difference