All the best trainers have always supported a curious theory: “muscles are built in the kitchen.” This particular statement refers to the importance of a balanced and healthy diet combined with a good exercise routine. If our diet does not provide the necessary nutrients, we can forget those muscles that we so much desire.

For this, the supplement industry has thought of products such as protein powders, real “nutritional bombs” that facilitate muscle growth.

In this new article, we present you with Whey protein, a supplement that will provide you with all the amino acids necessary to support the growth of your muscles without having to go through the kitchen.

Here we had selected some of the best protein supplements that are listed below.

RANK NO. 1
Integrated Supplements CFM Whey Protein Isolate Diet Supplement, Vanilla, 790G
  • 100% Natural
  • No Whey Concentrate
  • No Cholesterol (0mg per serving)
RANK NO. 2
BulkSupplements.com Whey Protein Isolate Powder 90% (1 Kilogram - 2.2 lbs - 33 Servings)
  • Standardized to at least 90% protein content and May aid muscle recovery*
  • May support muscle growth when used in conjunction with exercise*
  • Source of BCAAs
  • Free of soy
  • Sourced in the USA
RANK NO. 3
BulkSupplements Clean Whey Protein Powder (1 Kilogram)
  • May aid muscle recovery*
  • May support muscle growth when used in conjunction with exercise*
  • Source of BCAAs
  • Free of soy
  • Made in USA
RANK NO. 4
Vital Proteins Collagen Peptides Powder Supplement (Type I, III) for Skin Hair Nail Joint - Hydrolyzed Collagen - Non-GMO - Dairy and Gluten Free - 20g per Serving - Unflavored 10 oz Canister
  • Bioavailable Collagen Peptides Powder ---- Sourced from grass-fed, pasture-raised bovine to ensure a high quality and sustainable source of this powerful ingredient. Digested and absorbed by the body quickly for maximum benefits.
  • Health Benefits ---- Original Collagen Peptides with Hyaluronic Acid + Vitamin C is Vital Proteins exclusive product. Helps improve the health of your hair, skin, nails, joints and ligaments, and tendons**.
  • 20g Collagen Powder per Serving ---- We provide a scoop to measure it, which two scoops of powder = 20g. That's also why the container isn’t full and just has to leave room for the scoop. And our product quantity is based on weight, not canister size.
  • Easy to Use ---- Soluble in hot or cold liquids, including coffee, smoothies, and tea. 1-2 scoops a day is all you need! It can be taken in the morning, afternoon or in the evening.
  • Certifications ---- Paleo Friendly & Whole30 Approved. No added sugars or sweeteners. Gluten / cholesterol / heavy metals / dairy free. Flavorless, odorless.
RANK NO. 5
Pro JYM Protein Powder - Egg White, Milk, Whey Protein Isolates & Micellar Casein | JYM Supplement Science | Chocolate Mousse Flavor, 4 lb
  • ISOLATE BLEND - Scientific studies have shown that a blend is considerably better for maximizing muscle-build than standard whey protein alone, this blend contains whey protein isolate, micellar casein, milk protein isolate, and egg white protein.
  • GREAT TASTE - No other protein powder surpasses the great taste, texture, and nutrition of Pro JYM. Simply mix with water, milk, almond milk or add other ingredients for a delicious high protein shake or smoothie. It also comes in vanilla.
  • PERFECT RATIO - Pro JYM contains the clinically tested ideal ratio of the three optimum proteins for building muscle: 50% casein, 40% whey and 10% egg protein. For both men & women, this blend supports your natural strength, energy, endurance & recovery.
  • NO SPIKING - Pro JYM does not include cheap amino acids that can lead to protein spiking. Each serving contains 24 grams of whole proteins, it is optimal for lean muscle growth, as a higher percentage of calories are derived from the protein.
  • VERSATILE USE - The Pro powder is the best before & after workouts, in the morning, between meals and at night. The blend of fast, medium and slow digesting proteins elevates muscle protein synthesis for longer and supports rebuild; Calories 160 per serving
SaleRANK NO. 6
Vital Proteins Collagen Peptides Powder - Pasture Raised, Grass Fed, unflavored 20 oz
  • Bioavailable Collagen Peptides Powder ---- Sourced from grass-fed, pasture-raised bovine to ensure a high quality and sustainable source of this powerful ingredient. Digested and absorbed by the body quickly for maximum benefits.
  • Health Benefits ---- Original Collagen Peptides with Hyaluronic Acid + Vitamin C is Vital Proteins exclusive product. Helps improve the health of your hair, skin, nails, joints and ligaments, and tendons**.
  • Easy to Use ---- Soluble in hot or cold liquids, including coffee, smoothies, and tea. 1-2 scoops a day is all you need! It can be taken in the morning, afternoon or in the evening.
  • Certifications ---- Paleo Friendly & Whole30 Approved. No added sugars or sweeteners. Gluten / cholesterol / heavy metals / dairy free. Flavorless, odorless.
  • 20g Collagen Powder per Serving ---- We provide a scoop to measure it, which two scoops of powder = 20g. That's also why the container isn’t full and just has to leave room for the scoop. And our product quantity is based on weight, not canister size.
RANK NO. 7
TRU Plant Based Protein Powder, Natural Flavor, Vegan & Keto Friendly, No Artificial Sweeteners, No Dairy, No Soy, 25 Servings (Banana Maple Muffin)
  • DELICIOUS TASTE - Our plant based protein powder top ranks as one of the best tasting protein shakes by consumers. Each container has 25 servings of amazing tasting Banana Maple Muffin flavor that’s only 100 calories with less than 1 gram of sugar!
  • QUALITY INGREDIENTS - Non-GMO, Organic, Vegan friendly plant based protein powder that’s sourced in the USA using a blend of both Brown Rice and Pea proteins. We are committed to being non-dairy, non-whey, non-soy and free from nuts, eggs, harmful heavy metal contamination and no artificial colors or dyes.
  • BUILDS & REPAIRS MUSCLE - 20 grams of plant based protein with 5 full grams of branched chain amino acids per serving ideal for building and repairing muscle after workouts. Keto friendly with it’s very low sugar content.
  • 27 VITAMINS & MINERALS: each serving boosts 27 different vitamins and minerals to support a healthy metabolism as it is chock full of micronutrients using our low heat extraction process in manufacturing.
  • COMPLETE PROTEIN: All 9 types of essential Amino Acids that’s easily mixed or blended that’s perfect tasting for kids, athletes, and fitness enthusiasts.
RANK NO. 8
BulkSupplements Pea Protein Isolate (1 Kilogram)
  • Clean & Pure Powder. No Fillers.
  • Factory Sealed Foil Zip Pouch.
RANK NO. 9
Liquid Protein 2Go Hydrolyzed by Proteinex (12 Pack) 26 Grams Protein, 2.5 oz, No Fat, Sugar Free, No Carbs. Predigested Hydrolysate Supplement. Supports Recovery Muscles and Joints (Watermelon)
  • THE PUREST FORM OF PROTEIN WITH ALMOST 99% ABSORPTION RATE: Our hydrolyzed liquid protein has been broken down into its simplest form of amino acids, making it easily absorbed by the body. It has no fat, no carbs, contains no lactose and it’s sugar free. This means no “wasted” calories and better digestibility and fewer upset stomachs!
  • 26 GRAMS OF LIQUID HYDROLYZED PROTEIN: This lean source of liquid hydrolyzed protein contains 26g of protein and 26,000mg of collagen per serving, only 104 calories. It’s free of carbs, fats, and sugars, as well as artificial dyes and preservatives.
  • HOW TO TAKE: Great tasting flavor you can drink on the go. Fits in your bag, purse, carry on, easy to travel and store. Pure protein, right now. You can also mix with your food, water, juice, smoothies, or your favorite beverage. Also ideal for tube feeding as it does not club feeding tubes.
  • OUR PROTEIN COMES FROM COLLAGEN NOT WHEY: Hydrolyzed liquid collagen has the highest absorption rate compared to tablets, powders and capsules making it more efficient. Collagen is one of the most important nutrients needed to to ensure the health and vitality of your skin, hair, tendon, cartilage, bones, and joints.
  • NO PROPRIETARY BLENDS, NO ARTIFICIAL DYES, UNNECESSARY FILLERS OR ALCOHOL, KETO & PALEO FRIENDLY, DAIRY, GLUTEN & GMO FREE, CONTAINS TYPE I & III COLLAGEN

Buyer Guide to Choose Protein Supplements

Whey protein is one of the most used supplements by athletes. Their effectiveness in supporting muscle growth has been proven by numerous studies. In addition, their satiating power and antioxidant and anti-inflammatory properties are beneficial in sculpting the body that we dream of so much.

What Are Proteins?

Whey protein, or whey protein, is a protein supplement widely used by athletes all over the world. This supplement is obtained as a result of the coagulation of milk, a process that gives rise to a solid final product, rich in casein, and to a liquid part (called Whey). The latter will then be dehydrated to form the known protein powder.

Whey includes up to 20% of the total milk proteins, and this is what makes this supplement an unparalleled source of amino acids, exceeding, as far as nutritional values ​​are concerned, even eggs, soy, and casein. In turn, the Whey part is made up of several components with exciting functions,

In addition, Whey protein contains the nine essential amino acids (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, valine, histidine, and arginine), and is therefore considered by experts in nutrition as a “complete protein,” which provides the human body the following benefits.

  • Muscle mass increase.
  • Increased endurance during training.
  • Antioxidant and anti-inflammatory properties.
  • Improvement of immune defenses.
  • Cardiovascular protection.
  • Blood pressure reduction.
  • Prebiotic function (promotes the growth of beneficial microorganisms in the gastrointestinal tract).
  • Weight control and obesity management.
  • Possible preventive effect against osteoporosis.

What Role Do Whey Proteins Play in My Diet?

Proteins are essential nutrients for the health of our bodies. Their structural function makes these molecules act as “bricks” to form muscles, bones, and tendons. As if that weren’t enough, proteins also strengthen the immune system and regulate many chemical and hormonal reactions.

The consumption of an adequate amount of protein is essential for the development and maintenance of our body. In general, we recommend an intake equal to 0.8 grams of protein for each kilogram of your body weight.

This amount can increase for those who train with the aim of increasing their muscle mass, or who are recovering from injuries or illnesses.

A balanced and healthy diet should be sufficient to meet all our protein needs. Although this goal can also be achieved with a vegan diet, omnivorous diets (which include meat, eggs, milk, and fish) are usually considered more complete. A high-protein diet will offer us the following benefits:

  1. A Greater Sense of Satiety: Protein-rich foods produce a feeling of satiety greater than other nutrients, such as carbohydrates. This property can promote weight loss and reduce the total amount of calories ingested during the day.
  2. Thermogenic Effect: The digestion of proteins is more complicated than that of carbohydrates and fats. Our body will, therefore, need to consume more calories to absorb these nutrients. Therefore the thermogenic effect necessary to start the digestive process will be higher. This property contributes to burning more calories and weight loss.
  3. Increased Muscle Mass: Maintaining muscle and creating new contractile fibers requires adequate protein intake. Proper protein consumption has been shown to help increase muscle mass.
  4. Strong Bones: High protein diets maintain bone health by helping to prevent fractures and injuries, especially for older people.
  5. Healthy Weight Loss: Protein-rich diets have been shown to lose fat by keeping the body’s lean body mass intact. This effect is amplified if proper nutrition is combined with exercise to lose weight.
  6. Reduction of Appetite at Night: High protein diets can help us decrease the unbridled desire for food that assaults some of us at night.
  7. Improvement in Sleep Quality: A 2016 study found that people who followed a protein-rich diet reported higher sleep quality than people who followed typical or low-protein diets.
  8. Improving the Appearance of Skin, Hair, and Nails: High-protein diets can enhance the appearance of skin, hair, and nails thanks to the consumption of amino acids, which promotes skin healing and helps to avoid premature hair loss and counteract the fragility of the nails.
  9. Cardiovascular Health Improvement: High protein intake has been reported to help lower blood pressure and reduce triglyceride and LDL.

Over time, rising meat prices or a general lack of appetite, it may be challenging to achieve adequate protein intake. In this case, a Whey protein supplement is a valid alternative to traditional nutrition.

What Types of Protein Supplements Are There?

One of the main problems with Whey proteins is their origin. Being a supplement derived directly from milk, it also contains lactose and fat. These elements make them difficult to take for people who are allergic to lactose, or for those who want to decrease the intake of fats in their diet.

Fortunately, there are various types of processes for extracting Whey proteins, which gives rise to three different formats that can adapt to different individual needs. Some of these can even be consumed by lactose intolerant! In the following lines, we explain in detail what it is:

Concentrated Whey Protein: In this case, the buttermilk obtained from the coagulation process necessary to produce the cheese is dehydrated and concentrated in a powder with an amount of protein ranging from 30 to 80%. What remains is made up of fats and carbohydrates, including lactose.

Whey protein isolates: The processing of this supplement was more exhaustive and eliminated during the process, fats and carbohydrates, generating a powder with a protein content equal to 90% (or even more).

Hydrolyzed Whey Protein: In this format, the protein (concentrated or isolated) has been partially hydrolyzed or “broken,” which facilitates its digestion and absorption, making sure that the essential amino acids can be incorporated into our muscle tissues in a faster way. This formula is the most expensive of the three mentioned.

If you are lactose intolerant or want to decrease the intake of fats in your diet, isolated or hydrolyzed Whey proteins are the most recommended. If this is not the case, you will save money by choosing the more inexperienced Whey protein supplement, or concentrated proteins.

What Are the Benefits of Protein Supplementation?

Numerous studies have shown that Whey proteins are a safe and effective form of supplementation. If we use this product correctly and combine it with some healthy habits (a healthy diet, daily exercise, and proper rest), we can enjoy one or more of the following benefits:

  • Appetite control: It has been proven that the consumption of proteins (such as those of Whey-based supplements) reduces appetite, thus facilitating a reduction in the daily calories consumed.
  • Weight reduction: The sense of satiety caused by Whey proteins can help reduce caloric intake, thus contributing to weight loss.
  • Increased muscle mass: Whey protein has been shown to be a complete protein source that promotes muscle growth in individuals on a low protein diet.
  • Possible improvement of the cardiovascular system: Hypertensive or pre-hypertensive subjects who took Whey proteins reported better blood pressure control. In addition, this product is believed to decrease “bad” (or LDL) cholesterol.
  • Possible improvement in the glycemic index: Various studies have linked the consumption of Whey proteins to an increase in sensitivity to insulin, a hormone that allows sugar to penetrate into the cells so that they can use it, thus decreasing blood glucose levels.
  • Possible anti-inflammatory and antioxidant effect: Some research has found that supplementation based on Whey proteins can reduce the inflammation and oxidation of the organism, helping to improve the general health of the body and keeping us healthy longer.

The benefits of Whey proteins are numerous and proven by a significant amount of clinical studies. This fantastic supplement can help you lose weight in a healthy way while maintaining enough muscle mass to allow you to stay active and dynamic. Furthermore, its antioxidant effect can counteract premature aging.

What Precautions Should I Take when Taking Whey Protein?

Typically, Whey protein is considered a safe supplement, even when taken in high doses. However, they do have side effects, such as gastrointestinal complaints, flatulence, and diarrhea.

These unpleasant consequences can be avoided by using isolated or hydrolyzed Whey proteins. Other contraindications can be:

  • A greater feeling of thirst
  • Muscle cramps
  • Loss of appetite
  • Fatigue
  • Headache
  • Acne

Unfortunately, Whey proteins can cause interactions with some drugs, reducing their effectiveness or increasing the time of disposal of substances from our bodies. If you take any of these medicines, do not use them, unless you have received the approval of your trusted doctor:

  • Levodopa (treatment for Parkinson’s disease)
  • Alendronate (drug against osteoporosis)
  • Antibiotics (quinolones and tetracyclines)

If you suffer from any condition that affects kidney function, Whey protein supplementation may worsen your condition.

Do not use the product without making sure before the pros and cons of its use, by consulting a professional. Even pregnant or breastfeeding women should refrain from taking Whey protein supplements.

Finally, avoid this supplement if you are allergic to cow’s milk protein. Don’t confuse this allergy with lactose intolerance, which is a lump of milk sugar.

The consumption of cow’s milk protein can be hazardous for allergy sufferers. Serious consequences include angioedema, inflammation of the respiratory tract.

Purchase Criteria

Popular supplements such as whey protein can be problematic when buying them. There are hundreds of different brands, which offer products of varying quality. If you want to choose the nutritional supplement that is right for you, carefully examine the purchase criteria listed below:

  • Lactose intolerance
  • Other food intolerances
  • Label
  • Combination with other supplements
  • Expiration date

Lactose Intolerance

As you know, Whey proteins are the secondary result of milk coagulation during the cheese production process. As a result, this supplement is out of the reach of people allergic to cow’s milk protein (i.e., the main component of Whey). And instead, as regards the subjects intolerant to milk sugar (lactose)?

Lactose intolerance is an inability of our body to digest this sugar, which ferments in our digestive system and can cause nausea, diarrhea, and another gastrointestinal discomfort.

The formulas of Whey proteins isolated or idolized contain a minimum amount of lactose and are therefore better tolerated. Orient yourself on these if you suffer from this allergy.

Other Food Intolerances

Concentrated Whey protein formulas can cause gastrointestinal discomfort in sensitive people. The process that isolated or hydrolyzed Whey proteins are subjected to will decrease the likelihood of these discomforts appearing.

So, for those with a more sensitive than average stomach, these two specific formulas remain the most recommended.

On the other hand, although there are Whey proteins suitable for vegetarians, there are none suitable for vegans, since they are made from cow’s milk.

Vegans will be able to choose from the various commercially available plant-based protein options, i.e., from beans, soybeans, or peas. Usually, these supplements do not contain gluten and are also suitable for coeliacs.

Label

All supplements sold in large retailers must be correctly labeled and packaged, clearly indicating the ingredients, nutritional values, possible allergens, the quantity of product net, the name and location of the manufacturer.

Even your Whey proteins must meet these requirements, which guarantee their quality.

Combination with Other Supplements

Some studies argue that the consumption of Whey protein combined with other nutritional sources could be even more beneficial to be able to achieve the change we so much desire on our body.

The following paragraph gives the main information to know about the most popular supplements to combine with Whey proteins:

Casein: This protein, derived from milk, just like Whey, absorbs more slowly and continuously, increasing the levels of amino acids in the blood when the Whey proteins have finished their effect. Some studies indicate that by combining these two supplements, muscle growth is greater than when only one is used individually.

Caffeine: The most famous stimulant in the world. It has a thermogenic function (increases the caloric expenditure of the body) and can promote weight loss. Contraindications include anxiety and nervousness in already irritable individuals.

Creatine: Creatine is a substance that increases the transport of energy to cells, also improving resistance to exercise. The combination of Whey and creatine is safe and well known, although current studies have not shown any particular efficacy.

Β-Alanine: This amino acid could increase strength and reduce the feeling of fatigue during training, thus leading to a growth in muscle mass. Although experts are still hesitant, the results obtained so far seem to indicate that the combination of this supplement and Whey proteins can lead to muscle growth.

Glutamine: Glutamine is an essential amino acid for creating new muscle fibers. The combination with Whey could help you feel less tired after exercise, without having a real impact on muscle composition.

Expiration Date

Once the expiration date of your Whey proteins has passed, the amino acids of the supplement will slowly begin to degrade. If you have not opened the package, you can use the product up to 6 months after the expiry date.

If it is open, however, you will have about three months before the proteins break down and become unusable.

Whey proteins are a dehydrated and processed compound. This feature makes the development of bacteria more dangerous. Therefore the consumption of this supplement will not be hazardous unless the powder has changed its appearance and has retained its characteristic flavor and smell.

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