Whey doesn’t sound particularly appealing at first glance. After all, it’s the liquid part of milk that separates during cheese production. But as a protein packed with all nine essential amino acids, it may provide some big benefits. Indeed, some research suggests whey may help boost muscle strength and size, according to the National Strength and Conditioning Association. And because it can be broken down and absorbed quickly, whey protein can help give the body the boost it needs prior to and immediately following your workouts.
Types of Whey Protein
You’ll find that there are three primary types of whey protein used in supplements.
Whey Protein Concentrate (WPC) The percentage of protein available in WPC can vary from 30 to 90 percent; it depends on how concentrated it is. WPC also typically contains low levels of carbohydrates and fat.Whey Protein Isolate (WPI) WPIs contain a higher percentage of protein than WPCs. Indeed, they are almost always at least 90 percent protein. This is because they’ve been further processed and thus have no fat or lactose.Whey Protein Hydrolysate (WPH) WPH is a form of whey protein that has already experienced partial hydrolysis, a process needed for the body to absorb protein. Therefore, it’s considered “pre-digested” and is absorbed the fastest.
Generally speaking, whey protein concentrate is the most popular (and the least expensive) option. It also retains the largest percentage of beneficial nutrients found in the protein. But some people have an easier time tolerating whey protein isolate and whey protein hydrolysate. Those formulas are also ideal if you’re trying to cut down on carbs and/or fat.
How Much Protein Do You Need Per Day, and When Should You Increase Your Intake?
According to both the Academy of Nutrition and Dietetics as well as the American College of Sports Medicine, the average adult requires .8 grams (g) of protein per kilogram (kg) of body weight on a daily basis. Adults who workout moderately or participate in recreational sports should increase their protein intake to 1.1 and 1.4 g per kg of body weight per day. Competitive athletes should have between 1.2 and 1.4 g per kg of body weight per day. And individuals involved in ultra-endurance sports or athletes aiming to build muscle mass should have between 1.5 and 2 g per kg of body weight per day. In other words, if you weigh 75 kg, or 165 pounds, and you’re looking to bulk up, you would want to aim for 150 g of protein per day.
A Quick Word of Caution Before Picking a Whey Protein
Before diving into any supplement, it’s critical to recognize that the Food and Drug Administration (FDA) is not required to review the effectiveness or safety of supplements before they hit the market. Rather, it’s up to the distributor and manufacturer of the supplement to ensure that there are no impurities and that their packaging is accurately labeled (per Good Manufacturing Practice guidelines). But the FDA can take a product off the market if it’s discovered to be unsafe or if its claims are misleading. To be a savvy and informed shopper, the FDA recommends consulting government and/or non-commercial sites such as the United States Department of Agriculture (USDA) and National Institute of Health (NIH) prior to making your purchase. Even better, address any questions and concerns with your healthcare provider. Be wary if a product makes seemingly too-good-to-be-true claims, like having zero side effects. Moreover, all supplement labels are required to include both the name and location of either the distributor or manufacturer. You can reach out directly if you want more information about their product. And if you do experience a potential problem, you can certainly report it to the FDA.
Additional Factors to Consider When Picking a Whey Protein
Flavor Flavor is a important for the simple reason that you don’t want to feel like you’re choking down a protein shake daily. Fortunately, basic options like chocolate and vanilla are usually a safe bet. Less traditional flavors are a little more risky. If you’re experimenting, we recommend buying a small container to start.Mixability Sadly, not all supplements mix well. You want to choose a brand that dissolves quickly and isn’t prone to clumping. This will make for a far more enjoyable drinking experience.Container Size Most protein supplements are available in 1 pound (lb), 2 lb, 5 lb or 10 lb containers. Although the larger sizes require additional storage or counter space, it’s generally more cost effective if you buy in bulk. Indeed, a 5 lb package is often cheaper than purchasing five separate 1 lb containers.
Here are our top picks for whey protein supplements.
