If you’re an athlete who competes professionally, Fleming says to opt for supplements with a ‘ Informed Sport’ label. ‘These are batch tested to ensure the ingredient list is accurate and to cover you if you're being tested for performance-enhancing drugs,’ he says. Beyond just muscle, strength and leanness, whey protein may provide numerous other health benefits.

They’re used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules. Most flavored whey proteins are also rather delicious and can be used to add an incredible taste to healthy recipes like smoothies. This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression ( 39, 40, 41, 42).This hydrolysed whey protein powder from Optimum Nutrition delivers 30g of fast absorbing protein per serving as well as 9.5g of naturally occurring and added BCAAs. Again, this is a low-calorie, milk-based protein powder, but due to the way it's processed contains no lactose – great for those with lactose allergies.

Leucine: It’s high in the amino acid leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level ( 13, 14). Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a byproduct ( 3). One of the more common sweeteners used in whey powder, sucralose, seems to be generally safe for consumption.Whey is generally well tolerated, though people with lactose intolerance need to be careful, and some people may even be allergic to it ( 6). Summary Consider also whether or not you need a protein powder to provide your diet with more calories, or if you solely need it for protein content. ‘Some powders are higher in calories and more suitable for ‘hard gainers’ or individuals with a higher energy expenditure,’ says Fleming. ‘For example, if you're a lean individual who burns a lot of calories but insists on building muscle, then a higher-calorie powder is likely the one for you. As a health and fitness enthusiast, I like to try new products and new brands, alongside my favourite staple supplements. Whey’s biggest rival on the protein powder market is soy protein. However, there’s concern that soy protein can act as a phytoestrogen, meaning that it replicates oestrogen in your body and disrupts your muscle-building ability. Some of the prices are a little steep, which might pose a challenge for those on a tighter budget. But other products, like the nut butters, are competitively priced and offer good value for money.

Whey protein doesn’t taste very good on its own, which is why it’s usually flavored. Chocolate-, vanilla- and strawberry-flavored powders are popular. Basically, what she was eating was unflavoured and unsalted cottage cheese. The lumps are known as the curds and the liquid is the whey protein. When cheese is made, whey is leftover as a by-product. Sometime during the 1900s, somebody discovered that they could turn this liquid is a protein-dense powder and market it as an exercise supplement. Different Types of Whey Protein Another consideration when buying a whey supplement is whether you want to a product with artificial sweeteners or not. It’s also worth considering your dietary requirements. ‘Are you lactose intolerant or experiencing discomfort from taking protein powders like whey or casein?’ asks Fleming. ‘If so, opting for a dairy-free or plant-based alternative is best. Options like pea, soy and hemp are great for those with lactose intolerance and will reduce the likelihood of cramps, pains or IBS symptoms.’ Calories

This Product Works Well With...

Examples of these powders are whey, casein and those labelled as “diet" options,' he continues. 'They are mostly comprised of protein with very little added carbs or fats, meaning you can consume around 30g of protein for under 150 calories, which is very low when compared to higher-calorie shakes which can be around 600 calories. Keep in mind that whey is best taken after training as it elicits muscle protein synthesis and will support muscle repairs. Casein, on the other hand, is a slower-absorbing powder and best taken pre-bed to help reduce total body protein breakdown, which occurs when we go long periods without eating, e.g. sleeping.' High-calorie Dairy-free Protein Powder Research consistently shows that taking a whey supplement can enhance your muscle synthesis and recovery from weight training therefore increasing muscle growth. In addition to a healthy and balanced diet you might well need a protein shake or two (or even protein bars) in the day to ensure you have a decent intake. Choosing a whey powder supplement can be daunting since there are so many varieties available. Improvements in filtration have allowed manufacturers to improve the taste and commercial availability of whey. It’s now a staple in the diet of a large percentage of people who exercise regularly. The three types of protein powder you’ll most commonly find are whey protein, the liquid by-product of milk that is separated from curd during cheese production, soy protein, a concentrated form of plant-based protein originating from soybeans, and casein protein, a slow-digesting dairy protein that like whey protein is also derived from milk. Other types of powdered protein supplements include beef, rice, hemp, egg and pea. In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys ( 56, 57, 58, 59).

When compared to casein, the evidence is more mixed. Whey appears to be effective in the short-term, but casein stimulates muscle growth over a longer period, making the net effect similar ( 23, 24, 25, 26, 27). If you’re already eating plenty of meat, fish, eggs and dairy — all high in quality protein — the benefits of adding whey will probably be minimal. Summary

Customer Reviews

Also known as mass gainers or muscle gainers, ‘these powders are comprised of protein with added carbs and fats to increase your calories', says Fleming. 'If you struggle to consume enough calories each day then a powder like this will assist in increasing your bodyweight and muscle stores.' Low-calorie Dairy Protein Powder