Whey protein has become the staple bodybuilding supplement. Everyone from your uncle to Conor McGregor have a pouch in the cupboard.
Gone are the days of chugging raw eggs to get your extra protein... thankfully.
Whey protein is mostly extracted from Milk, or even from the cheese making process. There's way too many choices of protein. If you're paying more than twenty for a kilogram of protein, you're either buying some specialist, high quality protein like Peak Supps Hydrolysed Collagen Protein or getting ripped off.
Different types of Whey Protein
There are three types of Whey protein: Whey Protein Concentrate (WPC), Whey Protein Isolate (WPI) and Whey Protein Hydrolysate (WPH).
Whey Protein Concentrate - WPC contains low amounts of fat and carbohydrates. The protein percentage of WPC varies between 30 - 90% protein. (The higher the protein percentage the lower the fat and carbohydrates – This is usually reflected by price). This is the most popular type of Whey Protein on the market. It has a great protein profile and is rich in BCAA’s and Glutamine which plays a role in recovery and repair. It is digested easily and has a smooth texture allowing it to mix easily with water or milk.
Whey Protein Isolate – WPI contains lower amounts of fats and carbohydrates than WPC, this is because it goes through an extra process called Cross-flow Micro-filtration. This process filters and separates the protein from fat, cholesterol and lactose which means a purer protein with a higher protein percentage is achieved. The Protein percentage of WPI is usually a minimum of 90%. WPI is a great protein to supplement with as it has less fat, carbohydrates and calories than other proteins this is reflected by its price as it is more expensive than WPC. This protein is ideal for those on low calorie diets or lactose intolerant.
Whey Protein Hydrolysate – WPH is a enzymatically pre digested form of Whey Protein; it has already been partially hydrolysed. The benefit of this type of protein is its increased absorption rates. However, this process results in a more expensive protein that may have a more bitter taste.
"Whey more muscle" (Badum Tss)
Whey protein is one of the best muscle building supplements available. Whey Protein improves protein synthesis and promotes muscle mass and growth through accelerated recovery and repair.
Whey Protein is absorbed rapidly compared to other proteins, this is why it is generally taken post workout or when a protein boost is needed throughout the day. It has a high percentage of protein, BCAAs and Glutamine which all maximise strength and power adaptations, whilst speeding up the recovery process. This makes it a must have bodybuilding supplement.