In Types of Whey Protein Part 1 we looked at what the different types of whey protein are. In Part 2 we are going to look at how to choose which whey protein you should buy.
Whey Protein Blends
The majority of the whey protein products you will see in store or advertised online will be a whey protein blend made up of mainly Whey Protein Concentrate. These are a great starting point for beginners who are new to the gym or starting a sport, or someone who isnโt exercising yet but wants to try and lose weight with the help of protein shakes. They are also great for anyone looking for a cost-effective protein supplement, because whey protein blends usually have the lowest price tags and are often on special.
Whey protein blends can be used before or after workouts and/or between meals as a snack. Whey protein can help you feel fuller for longer so are a great snack idea for people looking to lose weight and/or fat.
Some people may find they have a hard time digesting whey protein concentrates, this is usually due to the lactose content, and may feel bloated or gassy.
Popular products containing whey protein blends are Clean Nutrition Whey Protein, Optimum Gold Standard 100% Whey, Musashi High Protein, BSN Syntha 6, and Balance 100% Whey.
Another positive to this source of protein is its high glutamine content. Glutamine helps boost the immune system and speed up recovery. This is the preferred source of whey protein to use at night before bed.
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Whey Protein Isolates
Whey Protein Isolates are one of the fastest absorbing proteins. As discussed in part one, Whey Protein Isolates go through a further processing step which means the product is higher in protein and lower in fat, carbohydrates, and lactose. This also means that they are more expensive than the Whey Protein Blends/Concentrates.
Whey protein isolates are perfect for athletes and bodybuilders who need to watch their carbohydrate and sugar intakes, or are simply seeking premium quality highly filtered protein. It is also great for those who have trouble digesting Whey Protein Concentrates or Blends (symptoms like bloating and gas etc) as isolates usually have low or zero lactose content.
Whey Protein Isolates are fast absorbing and easily digested, so they are a great option for pre and post workout shakes. The fast absorption means nutrients are quickly delivered to the muscles to help muscle recovery, repair, and growth.
Whey Protein Isolates include Optimum Nutrition Gold Standard 100% Whey Isolate, Balance WPI Protein, Muscle Nation 100% Whey Isolate Protein Powder, and MuscleTech IsoWhey Protein Powder.
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Whey Hydrolysate Protein
Whey Hydrolysate Protein is the highest quality protein that you will find on the market currently. It is also the most expensive type of whey protein as it requires further processing.
As the protein has been partially broken down by digestive enzymes, it is very quickly absorbed, even quicker than Whey Protein Isolates.
Hydrolysate proteins are very easy to digest and can be used pre or post workout.
Compared to Whey Protein Blends and Whey Protein Isolates, there are not as many Whey Hydrolysate Proteins to choose from. Top picks include Dymatize ISO 100 Whey Isolate Protein Powder, Optimum Nutrition Platinum HydroWhey, and EHP Labs IsoPept Whey Protein Powder.
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Conclusion
Within these categories there are also many differences between products such as the amount of protein, sugar, carbs, or fat per serve as well as whether the manufacturer has used natural or artificial flavours. Some products will have added BCAA's where as others will have naturally occuring BCAAs and so on.
We recommend starting with a whey protein blend as they generally provide great results for beginners and are good value for money. If the whey protein blend causes digestion problems such as gas or bloating, then it may be time to try a whey protein isolate.
Whatever whey protein type you choose, give it some time to give you results. Protein isn't a supplement that you will feel or see results from overnight. Give it at least 4-6 weeks then evaluate your results and go from there.
