The Ultimate Guide of Whey Protein for Fitness Enthusiasts

Fitness Enthusiasts

You probably have heard this, “whey protein isolate is better than whey concentrate”. Still, some blogs say that protein powders are wrapped with contaminants and are unsafe to drink. This Health and Wellness Blog will guide you on a better lifestyle.

The odds are, you’re unsure which protein powder is safe to consume. Therefore, you’re here, and believe me, you are at the right place.

Thus, in this blog post, you will get all the information about whey protein isolate and the hidden dangers of protein powders.  

What Is Whey Protein Isolate?

It is 90% pure protein extracted from whey protein, making it among the protein-rich foods.

It is among the three whey protein types alongside whey protein concentrate and whey protein hydrolysate. Each one of them is derivative of whey but processed with different methods.

What is whey?

It is the liquid component of milk that is isolated from the solid curds during the processing of extracting yogurt and cheese.

Whey is 20% milk protein, and 80% casein.

What is the composition of whey protein?

Whey is a protein class, comprising multiple globular proteins like immunoglobulin, beta-lactoglobulin, enzymes, and others.

Is whey a dairy item?

Precisely YES! A product comes under the umbrella of dairy if milk is its source, whether it is lactose-free or not. Since extraction is done from milk to bring whey, it is accepted as a dairy product.

If whey categorizes under dairy, does this suggests it contains lactose?

Does lactose is wrapped in whey?

Yes! Unprocessed whey has 75% lactose, 9% minerals, and 12% protein.

A quality whey protein supplier can create reduced-lactose or lactose-free whey protein powder by selectively erasing lactose via ultrafiltration.

However, not every whey isolate and whey protein concentrate is 100% free from lactose.

Make sure you read the labels and ingredient list thoroughly. If you feel unsure, call the whey protein supplier and confirm the lactose amount contained in the milk protein isolate.

Three Forms of Protein    

Carrying forward, whey protein is processed differently to make three products:

  • concentrate,
  • isolate,
  • hydrolysate

How they are unique?

Is one superior to the other?

Each whey type has its unique uses and protein content. It’s like comparing oranges with apples.

However, it’s advisable to consult a professional nutritionist to determine the form of whey protein you require.

Whey concentrate

  • Extracted from whey
  • 35 – 80% protein by weight
  • Least processed type
  • Processed by ultrafiltration
  • Processing can selectively erase most of the fat, lactose, and minerals
  • Used in baked goods, cereal, sports beverages, nutrition bars, and fitness supplements

Whey isolate

  • Extracted from whey
  • 90% of protein (minimum) by weight
  • Characterized as low-fat, high-protein, low-lactose powder
  • Further processed via ion exchange
  • Processing can selectively eradicate a majority of the fat, lactose, and minerals
  • More expensive compared to other forms of whey protein
  • Used in cakes, sauces, confectionery, and isolate powders   

Whey hydrolysate

  • A derivative of whey
  • Split by addition or heating of purification and enzymes (hydrolyzed)
  • The fastest rate of digestion
  • Minimized allergens in milk and whey proteins
  • Used for quick muscle recovery

Benefits of Whey Protein Isolate

A high-protein diet single-handedly can’t help you in effective weight loss. Your body will crave always missing nutrients and will lead you to eat impulsively.

Whey protein offers a range of benefits including weight loss; however, you need to consume it regularly if you are following any specialized diet.

1- It promotes muscle growth.

Whey is a leucine-rich product having a potent amino acid that spurs muscle growth.

2- Anti-hypertensive.

Beta-lactoglobulin, one of the proteins in whey, has been experimented to show lower systolic blood pressure.

3- It helps in losing weight.

Because whey protein minimizes ghrelin, the hormone that receives the signal “I’m hungry”. 

Diets containing specific foods can spur the process of weight loss however, they can’t meet every nutritional need a human body demands.

Best Time for Whey Protein Isolate In-take 

As whey isolate helps in muscle recovery acceleration, people think that it’s better to consume it straight after the workout.

Well, this is a myth. Take one step back if you also think in the same way. 

“Does your body work this way?”

As per science, NO.

A study published in the Journal of Sports Science & Medicine wasn’t able to find significant differences between groups consuming whey protein pre, during, and post-workout.

Another research led by Brad Jon Schoenfeld got similar outcomes that the consumption timing of protein had no major impact on fat mass, body mass, muscle thickness, and strength.

To sum it up, timing is insignificant for the consumption of whey protein isolate powder. However, you need to consume it before the expiry date.

Does whey protein powder go bad?

YES!

The majority of suppliers offering whey protein powders provide about 2 years of shelf life when stored properly.

If the protein is stored incorrectly or has expired, it will:

  • taste bitter,
  • give out the rancid smell,
  • become yellow or clumped up

Therefore, you must not consume whey protein powder in the above-mentioned conditions.

What is the Best Whey Protein Isolate?

Thus far, you might be feeling optimistic to give whey protein isolate a try. Isn’t it?

With a plethora of options out there online, how would I know which whey protein isolate powder will be the best fit for me?

If you are thinking like this then don’t worry. We have covered you with the following two tips to help in deciding the best whey protein isolate. 

Select Unflavored

Whey isolate protein, in powder form, comes with a range of flavors. The reason behind this is it tastes plain without any artificial sweeteners and flavorings.

However, any added flavor has a price and that is your health. Flavorings along with artificial sweeteners can’t be in your diet as they help in diabetes and weight gain.

Therefore, choose unflavored protein powders and mix them up with smoothies, drinks, and even soups.

If You See Whey Protein Isolate with Least Ingredients, Go and Fetch It

The go-to whey protein isolate powder for you is the one that has “protein” at the pinnacle of the ingredient list, followed by 2-3 ingredients.

You need to ensure that you are taking pure protein powder without any hint of chemical in it.

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