Whey protein is the most widely used bodybuilding supplement of all time due to being the highest quality protein available. Apart from that, it is also well know for its rich source of chained Amino Acids (BCAAs). It has many of benefits including:
- Muscle Building – Increased Lean Muscle Mass
- Weight Loss – Increased Metabolic Rate
- Decreased Recovery Times
- Faster Muscle Repair
Derived from cows milk (cows milk being 20% whey protein and 80% casein protein). It is made during the process of the milk being turned into cheese, the whey is a by-product of this process.
There are no foods that actually contain it in them, however some foods contain high levels of protein. The most common quietum plus foods that are a great source of protein are:
- Chicken (20%)
- Lean Red Meat (20%)
- Turkey (20%)
- Fish (20% )
- Eggs (6-8%, but high in cholesterol)
- Cheese (10-30%, but high in fat)
The only source of Whey is through supplementation. Certain supplements such as ON Gold Standard or Gaspari Nutritions MyoFusion are great sources of whey.
This is the most commonly used and favorite type of whey product on the market apart from Blends. Isolate is whey protein in its purest form, it is only processed to remove fat and lactose (meaning it’s low in carbohydrates). Whey Protein Isolates is typically about 90% or more of pure protein by weight. The only downside to whey isolate is that it can be very expensive compared to whey concentrate or whey blends (concentrate blended with isolates).
- Fat free, Lactose free & Carb free
- In purest form available
- Great source of Amino Acids
- Ideal for muscle building and fat loss goals
- More protein per serving
- The more expensive form of Whey
Whey Concentrate is low in fat and lactose (whereas whey isolate has all the fat and lactose removed) and has the highest biological value. Whey concentrate consists of 75% pure protein by weight. Concentrate is the cheapest of the three types of whey protein.
The ‘Biological Value’ is the measure of how a protein can be absorbed and used for growth by the body. The higher the BV number, the higher the efficiency. For example eggs have a BV of 100 and beef has a BV of 75. Whey Protein can have a BV as high as 170!
- Cheapest form of Whey
- Great for muscle building
- High in Amino Acids
- Higher in Fat, Lactose & Carbs
- More calories come from fat per serving then protein