Hope your protein confusions are resolved a little after reading about whey concentrate and whey isolate. If you missed it, read it here.
How to choose the best whey protein powder
So many brands and so many more products give us more choice and confusion: P. Let me give you some pointers on how to choose a whey protein based on your needs. Let's go –
Assess your health and fitness goals
It is important to know your health and fitness goals. Your goals would decide what type of protein and how much protein you need.
For example, your fitness goal may be to lose x weight in y months. OR to maintain the weight but gain muscle mass and tone yourself up. A goal must always be measurable, both quantitatively and qualitatively.
Assess your body's health
Your body's health also determines the type of protein you should be using. Soy is known to be a good source of protein for vegetarians, but if you have thyroid or PCOS stay away from it. Soy is controversial as it is linked to many diseases. My personal suggestion is to prefer whey over soy.
Assess your dietary protein intake
If you're a vegetarian and don't eat eggs, you definitely need a protein supplement, even if you're not a health or fitness freak. We need a minimal amount of protein for the muscle wear and tear that occurs in everyday work. If you are an egg lover or a non-vegetarian, evaluate how much protein you are getting from your diet and the rest needs to be covered by a protein supplement.
Check the protein percentage in the total weight of the product
There is no point in buying the protein supplement that has 30% protein and the rest is sugar / carbohydrates. Read the labels!
Look for the brand
Nutrition is one of the biggest companies that thrives on our shortcomings: P. This gives every nutrition company the opportunity to rate the product according to their desires and choose the ingredient as they please. However, we as consumers have the right to choose a product that is suitable for us. Look for an established brand while shopping for whey protein.
Take a look at the amino acid profile of the whey protein product
When your body converts protein, it breaks it down into amino acids that repair torn muscle tissue. These are also responsible for building new muscle tissue.
The higher the amino acid profile, the higher the effectiveness of the protein addition would be. This will definitely make a difference when you are trying to lose weight.
Now the main question – Which whey protein to use? Choose from the options below what suits you –
Are you trying to lose weight or gain strength? Use whey isolate as it is one of the purest proteins available.
Are you a fitness freak who is fit but exercises regularly? Use whey isolate as it is needed to repair the worn out muscle through regular exercise.
Are you trying to gain weight? Use whey concentrate. It has lactose and has higher calories that can help you gain weight.
Are you a vegetarian with a sedentary or moderately heavy lifestyle but an ideal weight? – Use whey isolate and concentrate interchangeably.
Are you a non-vegetarian with a sedentary or intermediate lifestyle but an ideal weight? – Use whey concentrate
Do you have PCOS or Thyroid? – Please use whey instead of soy according to your needs.
Hope I've covered most of the possible scenarios you could find yourself in. In case I missed something, please add comments 🙂
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