Whey Protein

Of all the supplements available legally, or illegally, whey protein is the most important supplement for people wanting to improve their physical appearance, lose weight, gain muscle and increase power, strength, speed and physical performance. No matter how much you train or how many supplements you use, if you don't consume enough protein in your diet, your results will be severely limited and slowed down.

Muscles are mainly made up of protein and water, so it makes sense that you need more protein and adequate hydration, to gain more muscle. Whey protein is the best way of getting that extra protein as it is low calorie, low sugar, low fat and good for you. Not to mention it has the highest bioavailability of any protein source and is easily digestible, making it more readily useable by your body than other protein source. It is also the cheapest source of protein available per gram.

whey protein shakes and powders are getting better all the time with new and emerging technology for isolating the whey protein from milk, without affecting it's quality. Whey protein powders are also improving in other ways, such as mixability and taste.

Whey Protein Isolate

Whey Protein Isolate is basically whey protein, with zero fat and less than 0.5% sugar (lactose). Some whey isolates are actually lactose free which is ideal for people who are lactose intolerant. Whey Isolate costs more than normal whey protein concentrate, but according to research provides slightly better restults and can also boost the immune system.

Whey Protein Concentrate

Similar to isolate, but typically 80% protein, with some lactose and fat. Unless you are lactose intolerant or money is not an issue, I would recommend using whey protein concentrate, as there is not much difference in results in our opinion.

Whey Protein Hydrolysate

100% Hydrolysed whey protein is by far the best protein source available and is the most digestible and least allergenic protein supplement available. It is more expensive than whey protein isolate, but is worth the money. It can be digested very, very quickly, making it the preferred protein source for your pre and post workout shakes. Whey protein hydrolysate mixes easiest of all protein supplements and can be mixed with a fork in 10 seconds.

So how much Whey Protein per day?

Multiply your bodyweight in pounds by 1.5 and divide by the number of meals you eat per day, ideally more than 6. This number will be the amount of protein you need in each meal. Whichever meals don't include enough protein, whether it be one or all of them, simply supplement it with a protein shake. To find out how many calories and protein you need per day, check out our macronutrient calculator tool.

Always have a pre and post workout hydrolysed whey protein shake, with some simple sugars, such as a banana. Always have a whey protein shake when you wake up. You'll be surprised how quickly you get results once you adopt your new diet.

Whey Protein: Related Pages

• Bodybuilding Supplements
• Protein Shakes
• Protein Powder