A whey protein powder can work wonders on your muscles, making them stronger and more resilient. But to make the most out of this supplement, you need to get the perfect product for your fitness regimen. This comprehensive buying guide can help you weigh your options so you invest in a whey protein powder that meets your needs.
Benefits of Whey Protein Powder
- Whey protein powder contains branched-chain amino acids (BCAAs) to improve muscle growth, decrease muscle soreness, and more
- Glutamine, one of the major amino acids in whey protein powder, boosts muscle recovery and healing
- It’s useful for diets like paleo and keto where your protein intake needs to be high
- Whey protein powder facilitates bodybuilding and helps you get well-defined muscles
- As whey protein powder increases your metabolism, cells consume more carbohydrates and break down fat
How To Choose a Whey Protein Powder
Size or serving
As you need to take whey protein powder regularly, you should get a product that can last for at least a month. For this, check the number of servings per container and the number of scoops you should add to prepare your ideal protein shake or smoothie. If you consume the shake once a day, choose a product with 27 to 30 servings. On the other hand, if you use whey protein powder twice or more per day, you should choose a product with 62 servings or more.
Formula
The formula of a whey protein powder is the most crucial factor because it impacts its performance and benefits. Most products come with 100% whey protein while a few consist of a blend, like whey concentrate, whey isolate, and whey peptides. Most products have BCAAs, which are usually at a lower concentration than whey. Some options also include minerals like calcium, iron, sodium, and potassium for a balanced diet. While looking through the ingredients, ensure the whey protein is sourced from grass-fed cows as this is healthier and more effective than that obtained from artificial sources.
Safety
You should check if the chosen whey protein powder is free from GMOs, artificial sweeteners, and alcohol. These components make the product unfit for consumption and your health. If you have gluten intolerance, choose a product with no gluten. Similarly, the selected pack of whey protein powder shouldn’t have any artificial growth hormone since it behaves like a steroid and can disrupt regular homeostasis.
Flavor
Drinking unflavored protein shakes can be unappealing and make you feel nauseated. So, it’s better to choose a whey protein powder with infused flavors. For instance, if you love chocolate, get a product that tastes like it. If you want a protein that’s ideal for the morning, go for a product with coffee for extra energy. Peanut butter and vanilla are also popular flavors for whey protein powders.
Digestion and absorption
Your optimal whey protein powder should be easily digestible without impacting the GI tract and its functions. For instance, the product shouldn’t cause bloating or indigestion. You should also get a product with a higher absorption rate so that your cells can easily absorb the components.
How To Consume Whey Protein Powder
There are a variety of ways to incorporate whey protein powder into your diet. Some of them include:
- The traditional method of mixing whey protein powder with water or milk to make a protein shake
- If you don’t like plain shakes, you can add whey protein powder to smoothies, which is a great way to also enjoy fruits and vegetables for more vitamins and nutrients
- Make delicious baked goods by adding whey protein powders to cake or cookie batter
- For a healthy breakfast, add whey protein powder to oatmeal, along with some chopped nuts and fruits, or add it to pancake batter
Precautions To Follow
Whey protein powder offers ample benefits if consumed appropriately. In case you take it more than recommended, you may experience side effects like acne, bloating, irregular bowel movements, headaches, and nausea. You should also avoid it if you are allergic to dairy products because whey protein powders are made from milk proteins.
