Which Whey Is Best: Concentrate Hydrolysate Or Isolate
There are three types of whey protein youll find on store shelves today: Concentrate, hydrolysate, and isolate.
While they all come from the same source of liquid whey, each type is processed differently, which has an impact on its nutritional profile and protein content.
Whey Concentrate: After liquid whey undergoes basic filtration and drying, it becomes whey concentrate. Whey concentrate is the most basic and least processed form of whey protein, which also means it’s the least expensive. Its higher in fat in carbohydrates than other sources, and lower in protein though this contributes to its delicious, creamy taste. However, whey concentrate is higher in lactose, which could be an issue for those with severe lactose intolerance.
Whey Isolate: When whey concentrate goes through a further purification process, whey isolate is produced. Isolate is lower in carbohydrates and fat, and much higher in protein , which means it gets digested faster than whey concentrate. While its not as creamy, its still pretty darn tasty, especially compared to some plant-based proteins. Its also incredibly low in lactose, which is another perk for those sensitive to dairy.
This table from Gronk Fitness sums up the comparison fairly well:
So, while all three types of whey have their pros and cons as well as science-backed benefits, I personally think whey protein isolate is whey superior for a number of reasons:
Best Casein Protein Powder
Casein is digested and absorbed slowly, which can help you feel satiated for longer. As such, it may help reduce your appetite. The slower digestion and absorption rate may also help support muscle growth and recovery over longer periods (
Its also produced in a facility thats certified by NSF International. According to the companys website, BulkSupplement products also undergo third-party testing, but the name of the third-party lab isnt disclosed.
The powder is particularly a good choice for adding to smoothies or batters because it doesnt clump.
However, its not ideal if you prefer a flavored or sweetened protein powder.
Best Pea Protein Power
This pure pea protein contains iron and all essential amino acids.
Its also low in carbs, free of added sugar and artificial flavors, and suitable for people who are vegan or need a dairy-free option.
Additionally, Anthonys Premium Pea Protein is batch-tested and verified gluten-free, making it a good option for those on a gluten-free diet.
The powder also mixes well in smoothies, puddings, or drinks. However, because its unflavored and unsweetened, you may want to pair it with ingredients like fruit, nut butter, or cocoa in smoothies.
For this reason, it may not be the best choice for those seeking a simple option that can be mixed into water or a plant-based milk and enjoyed as is.
When Should You Use Protein Powder
While we are advocates for real food first, protein powder is great to use whenever you need a quick protein boost but don’t have time to cook or prepared proteins on hand. This is what makes it so great for post-workout you can throw some protein powder and water in a blender bottle, shake it up, and have your post-workout protein shake on the go. Protein powder is also great to use in smoothies for busy mornings when you don’t have time to cook, or for those who are underweight and need to supplement additional meals to gain weight.
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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When Is The Best Time To Use A Protein Powder
When it comes to using protein powders, timing is everything. Since protein isnt stored in the body like other nutrients, whatever your body cant use is discarded, so to get more bang for your buck, youll want to use protein when its most beneficial to you.
However, not everyone can agree exactly when the best time that happens to be. There are various theories, each with scientifically proven benefits, so its entirely up to your individual needs and circumstance to determine the best time.
Protein Before a WorkoutAs mentioned earlier, protein plays a crucial role in the rebuilding of muscle fibers. By taking a protein powder before a workout, you can supply your body with a quick boost of amino acids necessary for preserving muscle mass and keeping glycogen levels in balance.
According to Mike Roussell, PhD, adding protein prior to your training sessions primes the pump: it starts protein synthesis during rather than after your training session. Pre-workout protein more likely increases amino acid delivery and uptake by muscles during training.
Whey protein powders are the most popular protein supplements in the industry due to their quick digestion and absorption rates. Studies have shown that whey protein can appear in the bloodstream in as little as fifteen minutes after ingestion.
Protein After a WorkoutOn the other hand, after an intense workout session, your body will have depleted much of its glycogen stores and protein synthesis will start taking hold.
Get The Most From Your Protein Powder
Here are a few things to consider:
- To recover after exercise, an athlete or avid exerciser should consume protein within 60 minutes of a workout. Thats when your muscles are most responsive to the use of protein for the repair and growth process.
- To control your weight, its best to consume a steady supply of protein at each meal and snack to help keep you full.
Although theres no magic number for how much protein toconsume at one time, its best to aim for at least 3 ounces or 20 grams ofprotein per meal.
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Protein Pregnancy Lactation Balls
During postpartum, lactating mothers need a healthy and steady supply of nutrients to nourish their baby and support the healing process of their own body. It is recommended that breastfeeding moms get around 0.81.6 grams per kilogram or 0.5 grams per pound of body weight per day so the protein is best utilized by the body. Try these No Bake Lactation Protein Balls, which are packed with ingredients that are known to encourage milk production. You know that your body needs ample amounts of protein. With protein-packed recipes like these, getting your daily dose of protein doesnt seem so challenging. In fact, its easy and quite delicious.
Different Ways To Use Protein Powder
The most common method for consuming protein powder is by adding water and mixing it in a protein shaker. This is a quick, easy way to prepare protein powder and can be taken with you anywhere. However, you can easily get tired of consuming the same protein shake day after day. Get creative and try new protein shake recipes or use your protein powder to make other food items besides shakes. Protein cookies are a popular alternative to shakes. Some people mix protein powder into other foods for an extra boost. Purchase a protein powder that doesnt have a strong flavor and you can add it to items such as soups, guacamole or other kinds of dips like hummus and even desserts.
Replace Cereal With Eggs
Many breakfast foods are low in protein, including toast, bagels, and cereals.
Although oatmeal contains more protein than most cereals, it still only provides about 5 grams in a typical 1-cup serving .
On the other hand, 3 large eggs provide 19 grams of high quality protein, along with important nutrients like selenium and choline .
Whats more, several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day .
According to one older study, eating whole eggs can also modify the size and shape of your LDL cholesterol particles in a way that may even decrease your heart disease risk .
Replacing cereal with eggs boosts protein consumption, makes you feel more full, and helps you eat fewer calories.
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Do You Really Need Protein Powder
The short answer: no. You can easily get the protein you need from natural sources, such as eggs, chicken breast, fish, beans, milk, cottage cheese, nuts, seeds, and whole grains. Athletes rely on protein powder because they typically need more protein, plus its convenient. In general, athletes need anywhere from 0.54 to 0.91 grams per pound of body weight every day, and carefully time that before and after workouts, to maximize muscle recovery and growth. For instance, if youre running 25 to 30 miles per week, you might want to chase tough workouts with 20 grams of protein, along with some carbs. That could be 1 cup of plain Greek yogurt with berries and whole-grain cereal, or 2 scrambled eggs with a whole-wheat English muffin and a piece of fruit. But when youre busy, its easy to grab a shake or a bar. Just remember: its never a good idea to take supplements you dont need, and you dont want to let extra protein turn into excess calories.
Make sense? Still want to use one? Heres what you need to know if you choose to include a protein powder in your diet.
How Much Protein Do You Need Per Day
You probably already know that a properly balanced diet includes eating a wide range of carbohydrates, healthy fats, and protein every day but how much do you need exactly? The recommended daily intake of protein is about 0.8 grams per kilogram of weight, but this varies based on your activity level. Anyone who lifts weights or lives a more active lifestyle will need more protein. To get an idea of how much protein you should be consuming each day , check out this online calculator.
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
Do You Need Protein Powder To Get Fit
Protein is a necessary nutrient that should be a part of your diet, and you need to make sure youre consuming enough in order to give your body the energy to power through the day.
However, if you exercise regularly and youre aiming to build muscle, the amount of protein you eat is important, and in order to consume enough, people usually take protein shakes.
However, you may ask, do I need protein powder to get fit? Keep on reading to find out!
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Introducing The New Kion Clean Protein: Pure Grass
So, long story short is this
protein powder helps you get all the amino acids you need, and can be incredibly healthy if derived from proper sources, and if you’re going to use a protein powder, the research is glaringly obvious: you should use a quality whey protein isolate.
So if Im such a raging fan of whey protein isolate, you may be wondering which brand I personally use. If you would’ve asked me this question last month, I would have saidnone. Seriously: I have been frustratingly unable to find any whey protein isolate out there that my sensitive princess gut can actually digest, or that is clean enough for me to feel good about using or recommending.
So I decided to scratch my own itch. Why should I not formulate and design a whey protein isolate that is clean, that tastes good, and that is actually good for you?
Indeed, for the past several months, me and my team at Kion have been hard at work in our secret Batman labs in Boulder developing the absolute cleanest, purest, most effective, and most damn-delicious whey protein isolate available on the market.
The result is astounding, mouthwatering, creamy, delicious, clean-burning, oh-so-easy on the gut, and an incredible new addition to our Kion clean supplements lineup. Its calledof course quite simplyKion Clean Protein and Im incredibly excited to be able to share it with you today.
Allow me to fill you in.
Kion Clean Protein Advantage #1: Sourced Exclusively From Grass-Fed Cows
Other Sources Of Protein
Relying too heavily on protein powder will throw your diet off balance and may lead to adverse health conditions. Try to remember that everything is better in moderation. Determine your ideal daily protein intake and then begin to incorporate one or two protein powder shakes into your diet, usually during the time that you exercise. Outside of this time, you should be designing a diet for yourself that also includes some of these protein sources for a more balanced diet.
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Reasons You May Want To Eat More Protein Than The Rda
There are other scenarios in which you may want to exceed the protein RDA
or purposely achieve positive nitrogen balance.
Those circumstances and individuals include:
- Pregnant women
- Recovering from illness or injury
- During a caloric deficit or weight cut
- A refeed period after extended fasting or calorie restriction
- If you have digestive issues such as hypochlorhydria , depleted enzymes, or gut dysbiosis which can lead to decrease digestion of protein
Whew! See? The answer to how much protein should I eat? can be complicated!
In case your head is spinning, lets recap the protein guidelines:
- The U.S. RDA for nitrogen balance in sedentary adults is 0.36 g/lb
- Athletes may need 0.5-1.15 g/lb depending on their sport and goals
- The sweet spot for gaining lean muscle is around 0.6-0.8 g/lb
- Older adults need more protein to combat sarcopenia, around 0.55-0.9 g/lb
So, as someone interested in both maintaining muscle and optimizing for longevity, what do I do, personally? While I tend not to obsess over macros or calorie intake, I usually aim for around 0.55-0.80 g/lb of protein per day , depending on how heavy my activity levels are that day.
In other words, if you’re reading this, you could probably do well with eating more protein than the RDAbut how much more ultimately depends on your personal health and goals, and your optimal protein intake may take a bit of tinkering to discover.
Ascent Native Fuel Micellar Casein
Ascent uses only natural ingredients and it has 25 grams of protein for only 110 to 130 calories, depending on the flavor,” says Tara Collingwood, RD, team dietitian for the Orlando Magic. “Its also an excellent source of all essential amino acids.
Per serving: 110 calories, 1 g fat, , 2 g carbs, 0 g sugar, 30 mg sodium, 1 g fiber, 25 g protein
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