Whey protein powder is one of the most widely used supplements in sports nutrition. Most commonly associated with strength, speed and power in athletes, protein shakes are now used in endurance-based sports too. It’s also ideal for those looking to lose fat as well as develop their muscles.
Whey Protein contains all 9 essential amino acids – meaning it is considered as a complete protein. It is often preferred to BCAAs because of its greater range of amino acids for supplementation.
Why Whey Protein But Not Casein?
Whey protein and casein have often vied for attention but whey has some major benefits for the sports person. For a start casein is not as quickly digested which means its absorption and that of any hydrolysed protein fragments is not as rapid. If your muscles are screaming for sustenance simply to be repaired then this is not a good move. Casein might be better if you are going to need amino acids which are the building blocks of protein and thus muscle when its available over a longer term.
So whey protein is absorbed more readily by the gut. That’s a good move after a severe workout. There are various forms available; whey protein isolate, concentrate and hydrolysed forms. If you want to know more about these read our article on the different forms because it gives a more detailed insight into the slightly different properties they offer.
Whey protein isolates have the highest protein content – that’s usually around 90% where as a concentrate is anywhere between 30 and 85%. the remainder is often carbohydrate and fat although that also implies a wider nutritional profile which may be perfectly suitable.
Whey protein is clearly not suitable for vegetarians or vegans given that whey is sourced from milk. If you are looking for a supplement which is anywhere close to whey or casein for that matter then soy is your best bet. A number of vegan protein supplementers are trying to move the product space away from dairy but at the moment the cost is not working in their favour. Some of the plant legumes especially pea are being set up to offer a suitable alternative but whey frankly rules the commercial airwaves when it comes to high level sports supplements.
Tub Sizes – The Promise
The cost of whey protein per kg is standard but checking the various suppliers indicates that brand names, the additional ingredients and the type of packaging all dictate price.
Branding has a major influence on pricing so don’t be surprised by any of the differences. Packaging tends to be plain but it needs to be air tight so that clumping and compacting are reduced especially if moisture gets in. You may see anti-clumping agents used to reduce this undesirable phenomenon.
Make sure you read the label!
Check serving sizes relative to the bulk quantity. About 20g to 30g is a reasonable expectation.
How To Use
Most whey protein is offered as a powder rather than a liquid product. That’s because more attractive whey products may be offered as milkshakes and smoothies so it makes little sense to offer just liquid whey protein. You could of course drink milk!
Mix the required amount preferably in water and consume as required. Some users will mix it with milk and yogurt although all the protein you need is in the powder.
Ingredients – The Extra Benefits
Also look for what other goodies are being offered. It is most likely the case there are nutrients in the mix which offer additional benefits. Vitamins and minerals are common enough but there are some suppliers who add unusual ingredients like citrulline and particular amino acids. There may be an emphasis on BCAAs (branched chain amino acids) because of their specific benefits in muscle gain, recover and repair. Fibre is good!
Don’t be put off by artificial sweeteners. Protein is difficult to get down the throat at the best of times and sweeteners as well as flavours may be just the ticket to get that protein in whatever form down the gullet.
You may see creatine. It’s added because it helps boost performance in periods of high-intensity and strenuous exercise. Also look for L-carnitine. This is there to help the body use fat as fuel. It transports fats across cell membranes – well the really large fat molecules anyway.
Whey Protein Products
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Maxinutrition
Maximuscle Promax Lean | Whey Protein Sports Supplement Powder for Weight Loss and Lean Muscle Development. (BUY THIS PRODUCT).
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