Whey protein is a high-quality protein resulting after milk has been curdled and strained. It is a complete protein that is easily digested and has high biological value (contains all essential amino acids). Fortunately, whey protein is not just for athletes and fitness influencers and has a place even outside of the gym.
There are three main types of whey protein:
Whey Protein Concentrate: Contains around 70-80% protein and retains more nutrients found in whey, such as fats and carbohydrates.
Whey Protein Isolate: More processed form of whey that removes some of the fats and carbohydrates, resulting in a higher protein content, about 90% or more.
Whey Protein Hydrolysate: Pre-digested, meaning it has undergone partial hydrolysis to break down the protein into smaller peptides. This process makes it easier for the body to absorb, but it's often more expensive.
Benefits of whey protein include:
Muscle Building: Rich in essential amino acids, especially leucine (branched chain amino acids or BCAA), and helps stimulate muscle protein synthesis.
Weight Management: Helps with satiety, making you feel fuller for longer
Immune System Support: Contains immunoglobulins and lactoferrin, which may have immune-boosting properties.
Convenient Source of Protein: Whey protein supplements are a convenient way to increase protein intake, especially for those who have difficulty meeting their protein requirements through whole foods alone.
If you are thinking of adding a whey protein supplement to your diet, remember that it should be used as such and should never replace whole foods. Choosing the right type of protein may seem overwhelming, so here are some tips to keep in mind when searching for the perfect powder.
Budget: Groceries are more expensive now than they have ever been so if you are on a tight shopping budget, opt for buying in bulk. My favorite budget friendly protein powder brand is Pure Protein.
Time: If you find yourself constantly strapped for time and forgetting to mix your protein shakes, try buying pre-mixed. These tend to be a little more expensive, but are easy to grab when you are on the go. Looking for a morning pick-me-up along with your protein, try one of my personal favorites, Café Latte Premier Protein.
Dietary Restrictions: If you are someone with a list of food allergies or intolerances, you may opt for a clean whey protein isolate powder. This comes at a premium price but, if you are looking for a powder that is grass-fed, free of artificial sweeteners, colorings, and flavors and is non-GMO and gluten-free, check out Transparent Labs Protein
It's essential to note that while whey protein can be beneficial for many people, it may not be suitable for those with lactose intolerance or allergies to dairy products. Additionally, consulting with a healthcare provider or registered dietitian is advisable before adding any new supplements to your diet. Feel free to submit your questions on the Ask Brit page!
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