If you’ve started taking your wellness and physique seriously, you’ve likely heard a lot about whey protein. It’s a staple for practically everyone who gets into hardcore training, and there’s a reason for that. It gives you real results where other things fail.
However, it’s a bit more complicated, and newer members of the community tend to get a little confused about what it does, how to choose the right whey protein, and how to use it effectively.
Here’s a simple whey protein guide to all that and more.
What is Whey Protein?
When you process milk, it separates into whey, milk, and curds. The whey is extremely dense with high-quality, complete protein.
Whey protein processing involves taking whey, concentrating it, and turning it into a powder that can be mixed with water, milk, or other liquids to help increase your protein intake without relying only on chicken breasts and eggs.
Choosing the Right Whey Protein Product
While all whey protein powders are derived from the same basic resource, products can vary dramatically. Some are just straight up whey; others include a blend of other ingredients, and the quality of ingredients can vary dramatically, too.
It can feel a little overwhelming to look at all the whey protein supplements on the market and pick one you trust to give you the results you need.
Here’s how to pick the cream of the crop and toss all the junk to the side.
1. Purity
Whey protein isn’t cheap, and you don’t want to waste your money on a product that has all kinds of fillers and nonsense in it. While proprietary blends that are intentionally added are great, you want to ensure that the whey protein itself is as pure as possible.
This ensures that your body is getting what it needs to make gains and get stronger. You pay for whey, and you should get pure, unadulterated, straight-up whey.
2. Ease of Use
This is one factor that’s pretty much settled by the industry. An accurate measurement scooper is included with basically any product, or you buy products that are packaged for individual servings.
On the off chance you do need to look at a wide variety of options, ease of use is a consideration you need to make. You want to be able to take consistent amounts of protein to dial in your macros.
3. A Solid Proprietary Blend
While pure whey protein should be the main focus, choose a supplement that also contains a cutting-edge proprietary blend to help your muscles get stronger and more defined.
Whey does an awesome job, and it contains all 9 core amino acids. However, proprietary blends can include extra aminos, different compounds that support muscle repair and growth, and various other benefits that whey doesn’t provide on its own.
Of course, the blend needs to do something worthwhile, like provide BCAAs and other useful compounds, but it’s always something that’s good to look for.
4. Flavor Options
Whey isn’t known for tasting amazing. You really want to buy a product that has a high-quality flavoring that doesn’t include a bunch of junk.
If it tastes good, you’re more likely to use it regularly and look forward to the experience. Consistency like that is what gives you gains. Not a scoop every once in a while that you loathe consuming.
Also, look for a product with multiple flavor options. You’ll be using whey pretty much daily. You don’t want to get burned out on one flavor.
5. Natural
At the core of the fitness world, hidden behind the big muscles and ripped abs, the whole point is to try to maximize your wellness and reach your peak potential. Using a product that’s full of junk and over-processed conflicts with that goal.
Always make sure that the whey protein product you choose is as natural as possible. Your body will thank you for it.
6. Undenatured
You’ll occasionally find a protein product that is “denatured”. That’s not a good quality product. That means that the whey was heated up or chemically processed to change its structure on a chemical level.
That can make it harder to digest, and it gets rid of some great whey protein benefits, even though you still get the amino acids you need.
Undenatured whey protein ensures that you get all the benefits the protein has to offer, and you can digest it a lot easier. So, constipation issues are minimal.
7. Concentrate or Isolate?
Whey protein is offered in two main versions. There’s concentrate and isolate.
Isolate is usually more expensive, but it’s lighter, more protein-dense, and easily digestible. Concentrate is budget-friendly and richer, and it still provides all the muscle-building benefits of isolate. Since it’s a bit heavier, it can also make you feel fuller for longer, and that’s useful for weight management strategies.
You want to match this choice to your goals. Neither is truly better than the other.
How Much Whey Protein Should You Take?
When it comes to whey protein dosage, you’ll see all kinds of numbers thrown out there if you dive into the social media side of things. Guys will sit around scooping protein in horse-sized servings and act like that’s normal.
The truth is, one scoop once a day is almost always the best starting point as long as you’re eating a balanced diet alongside it.
As you train harder and get a better understanding of your goals, you might add a second protein drink into your daily routine, or you might start adding an extra scoop or two to meet your needs.
Your protein needs are highly individual, so it’s wise to consult a nutritionist who can tailor the right amount to your specific goals.
The timing of your protein boost is something you should focus on, though. If you’re looking to boost your muscle mass, a scoop after your workout is best. If you want to manage your weight, timing it for when you’re hungry between meals or during breakfast is extremely useful.
Choose the Best and Get Results
If you’re looking for whey protein that can make a difference in your life regardless of your goals, Goliath Labs is the place for you.
We have a variety of protein supplements to match any wellness or fitness goal you have, and we only put out proven, high-quality products.
Contact Goliath Labs and get your gains today!