If you’re reading this article you probably are looking into supplementing with protein powder or already do and are looking for a more effective option. Sound about right? Well then you are in the right place. Protein is a crucial nutrient for our bodies to function healthily and properly. It speeds up metabolism and helps reduce cravings for unhealthy foods. Along with that, it helps build muscle and aids in our body’s recovery after a workout.
The recommended daily protein consumption is 1 gram of protein per pound of body weight, which means a 200 pound individual should consume 200 grams of protein per day! If you’re not careful in choosing low calorie and low sugar sources of protein, you’ll gain serious weight by trying to get in that much protein per day.
Regardless of your personal reasons for wanting to supplement with protein powder, learn how to identify the best protein powder for you and see what we recommend.
What to Look for in a Protein Powder
- When comparing different protein powders quality is a big factor to consider. Look for powders that contain natural ingredients and provide a good amount of protein per scoop. You’ll go through it quickly if your powder has a low yield of protein to serving ratio. Go for one with 20-25g of protein per serving.
- Concentrate vs. Isolate vs. Casein
- There are many forms of protein that come in powder supplements. Concentrate, isolate, and casein are the most popular types and you’ll see them often. Concentrate is a slow digesting protein and is great to have between meals or as a meal replacement. Isolate comes from whey protein and is quickly absorbed to promote the best muscle growth. Casein is a good choice to have before bed as it takes a long time to absorb.
- Other Ingredients
- Make sure to look out for high sugar, calorie, and carb content in your shakes. There is no need for large quantities of these ingredients in a protein shake. Less than 200 calories and 3 grams of sugar is ideal.
Benefits of Whey Protein
Many nutritionists prefer whey protein over casein. Whey protein contains all 9 essential amino acids while having a low lactose content. Studies indicate potential benefits of whey protein, including helping to lose weight, fight cancer, and decrease cholesterol.
Nutrition & Metabolism published a study involving 158 people. They consumed whey protein and lost more body fat than the control group receiving a placebo beverage. The group consuming whey protein also preserved more lean muscle than the control group.
The British Journal of Nutrition published a study of 70 men and women consuming whey supplements for 12 weeks. Their insulin and lipid levels were measured and the results show a decrease in LDL cholesterol and total cholesterol at the end of 12 weeks compared to the group taking casein protein.
Anticancer Research published a study that will warrant further study. Reports suggest whey protein supplements can produce an anti-tumor effect for some urogenital cancers.
Possible Side Effects of Whey Protein Supplements
Most people do not experience side effects when using whey protein supplementation at moderate doses. The most common reported side effects for those who do experience them include headaches and mild nausea.
Our Protein Powder Recommendation
At the end of the day, there are countless powders to sift through in the market. However, WheyXX from Vaxxen labs reigns supreme over them all. It provides you with an excellent 24 grams of protein per serving, so you get your money’s worth with each scoop. Each serving only has 125 calories, 3g of carbohydrates and 2g of sugar. It is a whey protein isolate meaning it is great to build muscle and will also help your body recover after a workout. To learn more and get yours today check out WheyXX.
If you’re tired of drinking shakes, try these 5 Ways to Use Whey Protein That Doesn’t Involve Protein Shakes.