Whey protein is the way to go if you’re looking to build strength, improve your efficiency, and make the most of those good times in the gym. Research indicates that using whey protein powder will help retain lean body mass and improve top and bottom power along with resistance training. If you walk down any supplement store’s aisles, you will see a wide range of different kinds of protein. One of the main advantages of using whey protein powder is that it contains a wide range of proteins not found in plant-based structural proteins, such as pea or herbal proteins.
Why Whey Is Better Than Plant-Based Protein
The flexibility of whey protein allows for on-the-go replacements of a meal such as a shake that is still high in protein. Suppose you’re using it to improve the protein content of real food. In that case, Spano recommends applying it to dairy products such as milk or oatmeal because when it comes to integrating whey protein into meals, the moisture makes it easier to incorporate. She also suggests that you mix protein isolates, such as peanut butter, with your food because it has a significant amount of fat. An excess of essential amino acids, one of which is leucine, is also in whey protein powder.
Turning on muscle building at a molecular level is required. But bear in mind, you also need to put the hard work in at the gym to help you build muscle in addition to your high protein foods and shakes.
Top Protein Powders
Optimum Gold Standard
Whey’s Gold Standard is appropriately named because it is the gold standard. It contains protein powder and digestive enzymes and is a perfect inexpensive choice for those without any dietary ‘bells and whistles’ looking for just a whey protein substitute.
Platinum Hydrowhey Protein Powder
Whenever it comes to grams of protein per serving at 30 grams, this whey protein doesn’t mess around. The hydrolyzed whey breaks the larger proteins down, making it easier to break down in your metabolism.
With this whey protein powder, you’ll get plenty more than just protein. RSP TrueFit packs 25g of protein while also giving you 8 grams of fiber, freeze-dried protein concentrate from 12 vegetables and fruits rich in antioxidants, and digestive health pre-/probiotics.
Combat Protein Powder
This protein powder has the best of all worlds, combining fast-acting protein powder that fuels muscle development and recovery and slow-digesting casein quells hunger pangs post-gym. People have reported that it got them feeling more relaxed than after consuming whey protein or pea protein solutions after drinking 20 grams of protein isolate combined with water.
ISO 100 Whey
This super-clean concentrate of whey offers protein and flavor. This stuff effectively turns your post-workout drink into a fantastic vanilla milkshake if you prefer to take your protein powder with milk. On even a rest day, you might even want to drink one.
Multipower 100% Whey Protein
The whey complex is mostly whey isolate throughout this protein powder, and the powder is ultra-filtered and non-denatured, making it easier to blend with water. There is 24g of protein in the 30g serving, including 5.7g of BCAAs. It is low in fat at 1.3g per serving and carbs at 1.4g per serving, and sodium cyclamate, sodium saccharin, and acesulfame K are the sweeteners.
Grenade Hydra 6 Protein
This whey and casein blend utilizes premium formulations of both whey isolate and micellar casein to provide a perfect combination of fast and slow absorbing protein. The isolate means that the drink blends smoothly, and you quickly consume the whey after a workout. At the same time, micellar casein is absorbed slower than most other types of casein so that during the day or night, you get a continuous protein hit. There are 5g of BCAAs and 2.2g of leucine per serving.
Form Performance Protein
You get 30 grams of protein in each 40 gram serving of the protein powder from organic peas, hemp, brown rice, and algae. In addition to one billion CFU (colony-forming units) of probiotics, there are also 5 g of BCAAs and 5 g of glutamine in an attempt to serve all you supporters of gut health out there. There are also only 0.1 g of sugar and 154 calories in each serving, with the thaumatin and stevia sweeteners.
The human body is a fantastic machine that likes to maintain a healthy internal atmosphere. We can fill ourselves with protein, but we can only consume as much as we need for muscle synthesis. For male adults, the Department of Health advises about 55g protein shakes a day. Muscle turnover is higher if we exercise at high intensity, and thus carbohydrate demand is higher, so we will often require more than this. However, if we overeat protein, the body metabolizes and excretes it. Over time you will find what works right for you, but make sure to do significant research before purchasing any protein powder.