So, all this talk about adding more protein to your diet has finally gotten to you, and you’re looking for a sustainable way to increase your intake. If you’re like the rest of us, whey protein powder stands as the most obvious choice. Easily accessible, cost-effective, and proven to be a reliable source of dietary protein, whey protein powder is pretty much the golden standard for adding protein to a diet.
The problem is that with protein being such a hot commodity, manufacturers have popped up left and right, offering what they assert is the best protein powder on the market. For humble shoppers who are new to the scene, all these options can be more than overwhelming. The good news, however, is that whey protein powder is pretty simple when you get right to the bottom of it.
What Are the Types of Whey Protein?
Whey protein is actually produced as a result of the cheese-making process. As curdled milk separates, cheese manufacturers take the curd (or the solid portion of the product) leaving behind the whitish fluid which can be processed further to become whey. Depending on how much this by-product is processed, it can become one of three types of whey product:
● Whey concentrate – This is what you’ll find on most store shelves and contains between 70-80% protein, along with a relatively higher amount of lactose. It takes the least additional processing, which may explain its cheaper price.
● Whey isolate – Containing as much as 90% protein, isolate is often the product of choice for very active individuals or athletes. Because it has less fat and lactose, it may also be easier on the stomach for those with a sensitive gut.
● Whey hydrolysate – The most expensive of the three, this protein is pre-digested which makes it the ideal choice for medical nutrition. It’s expensive, and isn’t typically recommended for average users just looking to up their protein intake.
How Much Whey Protein Should You Take?
There is no single, golden number that dictates how much protein we should all take across the board since we all have different nutritional needs, lifestyles, and goals. For clarity, whey protein powder should not be treated as your main or only source of protein. You already get protein from the food you eat, so the amount of whey protein you should take in a day is dictated by any gaps in your diet.
With all of that out of the way, here are some guidelines you can consider as you calculate how much whey protein powder you should take:
● Most nutrition guidelines suggest between 1.6-2.2g of protein per kilogram of body weight.
● People who eat a healthy amount of dietary protein from their diet (eggs, chicken, legumes, fish, and dairy) might need just an additional 1-2 servings of whey protein per day.
● While there is no urgent harm in exceeding these numbers, there are also no significant gains in taking more protein than your body calls for.
Aside from the amount of protein you take, you may also want to consider timing. Your body may metabolize your protein differently depending on when you take it.
● After a workout – Taking your protein within the first two hours after your exercise routine allows for faster absorption. Resistance training makes the muscles more open and receptive to nutrition, which may slightly improve your gains.
● As a midday pick-me-up – If you find yourself hankering for a sweet treat in the middle of the day, reaching instead for a protein shake may satiate your cravings and make you feel fuller for longer compared to a sugary snack.
● At the day’s end – There are some studies that suggest that taking a serving of whey protein before bed may improve muscle repair as you sleep.
How to Choose a Good Whey Protein Powder?
Shelves upon shelves of whey protein powder choices might have you furrowing your brow, but it’s really not as complicated as it seems. Here are the main things to look for when shopping for a quality whey protein powder to add to your routine. If you are searching for protein powder in Canada, we recommend 100% whey protein brand such as True North.
● Protein per serving – Most protein powders indicate how much protein you get per scoop. An amount between 20-25g per scoop is typically the sweet spot for most active adults.
● Complete proteins – Whey is a complete protein, which means it contains all 9 amino acids. Some manufacturers cheat their labels with a practice called ‘amino spiking’ by adding more free amino acids. These are counted with the total protein content, despite not offering the same benefits as a complete protein.
● Lab testing – For your safety, it’s best to look for products that are certified by third-party testers like NSF Certified for Sport or Informed Sport. These organizations vet products like protein powder to make sure they deliver on the promises they make on their labels.
● Clean ingredient list – Less is more. If a protein powder contains the protein it says it does and strips away as much of the additives as it can, then you’re in a good spot. Look for ingredient lists that transparently name the stuff in their formulation, and avoid obscure terms like ‘artificial flavorings’ or ‘sweeteners’ that aren’t directly identified.
The Best Whey to Add Protein to Your Diet
Meeting your body’s need for protein isn’t just a fitness hype. Our bodies need protein to function properly, reduce fat stores, improve physical performance, and in a way, even delay the aging process.
Whey protein powder is a simple yet proven method that effectively fills in the protein gaps in your diet so you can keep and build muscle and maintain a healthy physique.
If the choices seem overwhelming, step back and remember the basics – complete proteins, clean formulations, and certified blends. More often than not, it’s the simplest products that deliver the best results.