How to choose the right whey protein for muscle gain: A beginner’s guide

Drinking a whey protein shake before you head for your workout, or two hours after it, can help take your session to the next level. From helping with muscle recovery to keeping you full for longer, whey protein is an effective way to not only amp up your fitness regime, but accelerate your weight loss journey as well. It gets digested quickly, and helps to control your blood sugar and cholesterol levels. However, with so many kinds of whey protein supplements in the market, it often gets tough to determine the right fit for you. Read on to know how to choose whey protein for your diet.

What is whey protein?

Whey is a strained by-product of curdled milk, which is usually attained while making cheese or cottage cheese (paneer). “The mixture of proteins derived from whey includes lactalbumin, lactoglobulin, serum albumin and immunoglobulins and is known as whey protein,” says nutritionist Veena V.

When are whey protein supplements required?

People use whey protein supplements for multiple reasons, including muscular development, weight management or better health.

1. For muscles

In most cases, whey protein is effective for muscle gain if it is consumed within two hours of exercising. However, it is not limited to only that, the benefits can last up to 24 hours following a workout. A study, published in the Journal of Exercise Nutrition & Biochemistry, states that consuming whey protein immediately before and immediately after workouts can promote improvements in strength and an increase in muscle mass.

2. For weight loss

3. Good for snacking

What are the benefits of whey protein?

1. Anabolism and healing of muscles

2. Management of body weight

The benefits of protein supplements are immense when it comes to weight reduction as well as maintaining the overall health and well-being of the body. Whey protein supplements suppress appetite and enhance the feeling of being full, which assists in weight reduction mechanisms.

3. Fast digestion

Whey protein is easily digested making it a suitable nutrition option. This helps in maintaining correct nutritional value after working out without much effort. A study, published in the Journal of the International Society of Sports Nutrition, states that whey is a fast-acting protein and its rate of absorption has been estimated at approximately 10 g per hour.

4. Improved strength and immune system

Whey protein consists of elements that enhance one’s immunity and can assist in increasing one’s bone strength. A study, published in Foods, suggests that increasing the consumption of whey protein increases the immune response against antigen exposure and decreases your tendency to fall sick.

5. Sugar levels and heart health

Whey protein assists in controlling blood sugar levels including cholesterol levels, thus supporting heart health. Check out the other benefits of whey protein and how it can make your heart healthier. Whey protein can help to improve both physical fitness and general health.

What are the different kinds of whey protein supplements available?

1. Whey Protein Concentrate (WPC)

This type roughly has 70-80% protein and contains some amount of fats and carbohydrates. It is pretty similar to unfiltered whey and has many nutrients, including bioactive components which is the reason it is often favoured for general fitness and building muscles.

2. Whey Protein Isolate (WPI)

This is composed of less than 1% of fat and carbohydrates and contains around 90% or more protein. This type is further processed so that it loses all of its lactose content, making it good for those who are lactose intolerant. This type is often preferred by athletes who require more concentrated protein sources with no extra calories.

3. Whey Protein Hydrolysate (WPH)

Hydrolysate has been pre-digested which means they have undergone treatment making them easier for the body to absorb when taken. Hydrolysates contain about 80% protein, popularising their use in medical protein supplements and infant formula owing to their fast absorption and low allergic potential.

4. Whey Protein Blends

Some of the supplements offer a combination of various forms of whey proteins (concentrate, isolate and hydrolysate) for an adequate supply. This is done to encompass a blend that caters to different rates of absorption and dietary needs.
Every whey protein type serves certain functions and that makes it easier for individuals to select according to their health objectives, diets, or even tolerances.

What to keep in mind while choosing whey protein?

1. Protein content

It is vital to consider the protein gram value in a single serving. Whey protein isolate contains protein levels of about 90% or more therefore making it suitable for muscle development and achieving dietary goals. A higher protein content helps to ensure that the maximum benefits of the supplementation are received by the users.

2. Ingredients

Scan the ingredient label carefully to spot any hidden sugars, artificial flavours and fillers. A shorter ingredient list is better as it indicates a better product. This helps in promoting general well-being as well as the achievement of fitness objectives.

3. Processing method

How the protein has been prepared can influence the quality of the protein and its digestibility. Some forms of whey are pre-digested to increase absorption such as hydrolysed whey, for quick post-operative muscle protein synthesis stimulation. In contrast, whey protein concentrates offer less protein availability but retain more nutrients for a balanced supplementation.

4. Lactose content

The lactose content of the product remains a critical factor for an individual who suffers from lactose intolerance. Neutral lactose-containing whey protein powders are concentrated and hydrolysed ones and are therefore designed for lactose-sensitive individuals. This aids in keeping up regular consumption of whey protein powder without any digestive discomfort for users.

5. Brand reputation

It is very important to buy products from brands that have good reputations concerning quality and safety. Look for the companies where the products are submitted for independent testing about purity and potency.

How to consume whey protein supplements?

Here are some ways you can consume whey protein supplements:

• Protein shakes: One of the easiest options is to simply take whey protein powder and mix it with water, milk, or any milk substitute. This method is effective because it is fast and easy, which is ideal for people who have busy lifestyles but are health conscious.

• Smoothies: Whey protein shakes can also be added to smoothies making the drink healthy without compromising its taste. Combine all the ingredients in a blender, including protein powder, fruits, leafy greens, yoghurt and liquid such as almond milk or coconut water. The result is a delicious and nutritious drink that can provide satiety in between meals or after workouts.

• Post-workout recovery: The athlete needs to know when to take whey protein, including right after a workout. Ingesting these drinks right after exercising is very effective in recovery. Hence the protein powder is mixed with water or a sports drink for easy and quick absorption.

• Baking: It becomes easier to add whey protein to baked foods such as pancakes, muffins, and even protein bars. In baked goods and even in some savoury foods, instead of simply using flour, some energy-enhancing whey protein powder can be added, to improve the protein content without altering the taste or texture too much, making it a healthier option.

• Oatmeal or cereal: Adding whey protein to oatmeal or cereal is a great way to boost a morning meal. This increases protein in the diet while making it a filling and energizing meal to start the day with.

When is the best time to consume whey protein?

The best time to consume whey protein is within two hours of completing a work out. It can also be added to a person’s morning meals or consumed between meals, as a snack, for a healthy and filling option.

What is the recommended dosage of whey protein?

The dosage often varies from person to person, but 20-30 grams per serving is the recommended dose. People can include whey protein as a part of their balanced diet and consume it daily without any worry. However, it is still advised to consult an expert first.

Who should not have whey protein?

Lactose-intolerant people should be careful since whey protein concentrate contains lactose which can cause discomfort. Whey protein isolate has lower concentrations of lactose, but those who are intolerant should maintain caution as they may still react to it. Also, people who are allergic to milk must steer clear of using whey protein as it is made from milk and will cause an allergic reaction. Since too much protein causes kidneys to over work, people with kidney diseases should consult medical professionals first before consuming the same. Women who are pregnant or breastfeeding should also talk to a physician as their diets are different from those of the average person. In addition to these concerns, some people will find that soya protein is more acceptable, as some individuals follow a vegan diet and do not consume animal protein products like whey protein which is derived from milk. Overall, it is crucial for people’s health and dietary considerations that they take every factor into account before whey protein supplement is added to their nutrition program.