During our Nutrition Coaching Course we explain how getting enough protein into your diet (or indeed your clients’ diets) is of high importance. This is because regardless of whether you are looking to build muscle on the Bulking Bible, or reduce body fat on the Cutting or Bikini Guide – ensuring you are getting the correct amount of protein is vital!
The main issue with hitting your protein intake is that protein can be one of the most expensive macronutrients on the shelves, and not always very palatable! This is where the convenience of whey protein comes in; as a shake, smoothie, bar or baked form.
Whey protein is basically the thin layer of hard cheese like material that forms when your milk curdles. This is then filtered down into a powder source. Plenty of supplement companies will have different types of whey protein, but below are the main three you should concern yourself with (in general);
This is what is left after the first part of the filtration process. It contains around 70-85% protein (depending on the one you buy) with the rest being a mixture of carbs and fat as well as some remaining lactose. It’s the cheapest from of whey but this doesn’t make it the worst.
After going through more filtration you are then left with 90-96% protein in the powder form of whey isolate. It contains minimal fat with some carbohydrate left over. Due to only having a trace of lactose this is great for those who have intolerances or sensitivity to dairy foods.
This is the last filtration of whey and contains 99% protein. Some will argue this is the ‘best’ source of whey protein, but in all honesty it will just create a bigger deficit in your account for minimally more protein per serving!
So Which is Best?
To be honest there’s a lot more to whey than just the amount of protein left in the powder. Just because it has more protein doesn’t necessarily mean it will be the ‘best’.
Without going into ALOT of detail around chemical processes and exchanges in the body the long and short of it is just find a protein powder you like the taste of, hit your target numbers and train hard! Easier said than done, I know!
For myself and Team LDNM personally, we use whey concentrate. We offer whey isolate as an option for dairy sensitive individuals, but do not offer hydrolysed whey as an option given it is not good value, and doesn’t offer anything above isolate.
More Tips from Josh:
- As long as your calories and protein intake is at the right amount then you will have the same result with weight loss regardless of fat and carb amount.
- You can digest around 0.4g of protein per kilogram of body weight per hour without experiencing any gut discomfort or protein farts!
- A complete protein source will contain all the essential amino acids that our body cannot produce. Other sources of protein such as vegan and vegetarian powders may not be as high quality unless it is a blend (where amino acids have been added).
- Ensuring you have sufficient BCAAs within the protein you are ingesting is vital for muscle building to occur. Leucine content of a food is the main amino acid to be aware of.