As everyone knows, whey protein is a huge and beneficial supplement for regular bodybuilding and fitness athletes.  It provides a tremendous supply of protein and essential amino acids that help to repair muscle tissue quickly, and long term energy and appetite suppression to improve the benefits of the workout.  But it is difficult to understand the best time for one to take whey protein, especially if considering both weight lifting and endurance athletes.

Whey Protein: Before a Workout

Taking whey protein prior to a workout results in numerous benefits.  For one, the whey protein is already present in your system by the time your muscles are being damaged by your athletic routine.  That means not only are you being provided a constant stream of energy to power your workout with now insulin or sugar spikes, but on top of that, the muscular regeneration benefits of whey protein are taking effect at the time of the muscular distress, not after.  Because of that, it is highly recommended that especially for bodybuilders, and other fast twitch muscle sports, that one consumes whey protein directly prior to a workout to improve recovery and provide consistent energy.

Whey Protein:  After a Workout

Taking whey protein after a workout also has benefits.  For one, whey protein is exceptionally slowly released, meaning that for hours and hours after your workout the ingredients in whey will continue to repair your muscular damage.  ON top of that for those more concerned with weight loss and toning, whey protein is excellent at appetite suppression, meaning that if taken after a long run or other endurance activity, not only will you derive the muscular benefits, but also will stay full longer.

So When is the Ideal Time to Supplement with Whey Protein?

Ideally you would take whey protein both before AND after your workout.  If concerned with calories I would recommend splitting the intake you want so you derive both benefits.  For those only wishing to take the one supplement per workout, i would recommend those wishing to gain muscle and size in fast twitch explosive muscles to take whey protein prior to working out, and those more concerned with endurance activities and weight loss to take whey protein directly after your workout.  However if at all possible, taking whey protein both before and after a workout will provide the absolute maximum benefit.

Differences between Casien and Whey Protein:

Unlike whey, casein protein has a number of uses outside of milk product additives and dietary supplement.  Casein is used in the production of certain types of paints, as well as due to its “sticky” properties, can be manufactured into fibers that can be used to make fabric.  In the past, casein protein was also used to manufacture glue.

Interestingly, despite the marked similarities between whey and casein, they do provide suprisingly different benefits for those who use the protein as a primarily workout supplement.

Also, Casein provides significantly less anti oxidants, and unlike whey protein which has been shown to have a correlation between a reduced incidence of cancer when taken daily, casein has actually been shown to increase the risk of cancer in rats.

So why would someone want to take Casein Protein?….

The primary reasons why anyone would want to take casein as a dietary supplement, especially with its correlation with an increased risk of cancer, is due to its “sticky” properties noted above.  When digested, casein protein congeals and clots in the stomach meaning that the overall digestion of the protein is extremely slow and long lasting, unlike whey protein.  This is important to body builders as it allows them to take protein both as a pre workout and post workout supplement, as the protein digestion lasts throughout the workout, and when taken post workout, provides protein to the body for muscle repair for hours.

Overall i would not recommend that anyone takes casein protein, especially when their is a readily available comparable substance (whey protein) available that provides significantly greater benefits, with non of the downsides of casein.  The only other reason i could logically see someone taking casein would be if they were a competitive athlete or bodybuilder whose livelihood depends on that very slight increase in muscle repair post workout.

The Oh Yeah! bar comes in both 45 gram and 85 gram sizes and in a number of great flavours, including almond fudge brownie, chocolate & caramel, cookie caramel crunch, peanut butter & caramel, peanut butter & strawberry and vanilla toffee fudge.  With all of these delicious options, it is easy to see why many people feel that Oh Yeah! bars are the best tasting protein bar.

The Oh Yeah! bar is a healthy protein bar, but those looking for a low calorie protein bar or a low calorie high protein bar might want to look elsewhere.  Although each flavor is slightly different, the 45 gram bars contain around 190 calories while the 85 gram bars contain between 340 and 380 calories.  In terms of protein content, the 45 gram bars contain approximately 15 grams of protein while the 85 gram bars contain around 30 grams of protein.  It should be noted that the Oh Yeah! protein bar is not strictly a whey protein bar; in addition to whey protein, Oh Yeah! bars contain soy protein and other forms of protein.  People looking for the best low carb protein bar should also look elsewhere as the carb content of the Oh Yeah! bar is relatively high, which makes sense given that this it is not a low calorie protein bar.

The Oh Yeah! protein bar may be the best protein bar for women or men looking for a tasty meal replacement or post-workout snack.  Even though it is not the highest protein bar, it is very healthy protein bar with good nutritional balance and it has a strong case for being the best tasting protein bar.

You can find Oh Yeah Protein Bars at Amazon here: Oh Yeah! 45g Bar, Chocolate Caramel, 12-count Box

They are usually on sale and/or offer free shipping.

Most protein bar meal replacements suffer from the same issue – they all taste like some sort of chalky covered cement brick. Not the 2:1’s, they actually taste great. There are 9 flavors, however the the cookies and cream, peanut butter, and ice cream sandwich are my personal favorites. The cookies and cream actually has cookie bits that taste like real cookie, with a soft center that reminds you of what a chewy cookie should taste like. The names actually do the bar flavors justice.

There are 6 others that are pretty good as well, offering a great variety, but the first 3 bolded above are definitely my favorites. The best part about 2:1’s is that they have a great macronutrient ratio: hence the 2:1 name, as well the calorie count is not through the roof. Most bars that have anything over 25g of protein per serving almost always taste awful or have a pile of calories to offset the high protein content. Not 2:1, the average bar has 230 calories, 15g of carbohydrate, 7g of fat, and a whopping 30g of protein!

Using 2:1’s are one of the best ways to incorporate the benefits of whey protein in to one’s diet, without having to choke down some awful tasting protein shake, or flavorless bar. The best part is they are reasonably priced and can easily be carried for a quick meal on the go. I highly recommend trying one!

2:1 Protein Bars can be found (usually on sale) at Amazon here: 2:1 Protein Bar, Cookies & Cream, 12-Count Box

Generally whey protein hydrolysate is significantly more expensive to purchase compared to concentrate or isolate, however whey hydrolysate, due to its processed nature, also contains less lactose.  Also for anyone who has stomach issues, the body has a far easier time digesting hydrolysate than it does other forms of whey protein powder.

One of whey protein hydrolysate main uses is in baby milk for babies that are born severely lactose intolerant and unable to use regular high fat and protein milk sources.  Also due to its sterile nature after processing, it is often used as a high protein supplement for patients after digestive surgery to restore a proper PH balance in the digestive tract. 

Basically by breaking the whey protein into its base parts, it allows the body the same nutrition and essential amino acids that regular protein powder would provide, while preventing any of the potential dietary side effects that some people have.

Whey hydrolysate can be found at Amazon here: Gaspari Nutrition MyoFusion With Hydrolysate, Strawberry And Cream, 2-Pound

MyoFusion is probably the best known and most popular whey protein hydrolysate manufacturers around.  It has exceptionally high bioavailability, meaning your body is using every last nutrient available to it.

Whey Protein Concentrate vs Isolate:

As noted in the above articles, concentrate and isolate have a few key differences and i’ll outline the key pros and cons of each:

Whey Protein Concentrate:

Pros:

• Cheaper than isolate
• Contains carbohydrates, great for energy for a morning shake or longer endurance workout
• Slower release into blood stream so better at appetite suppression for those looking to take advantage of the natural weight loss and fat burning benefits of whey protein powder
• Less processed so generally higher levels of antioxidants and essential amino acids available

Cons:

• Higher caloric content
• Lower protein by weight, ie. contains more carbohydrates and fat
• Much higher levels of lactose

Whey Protein Isolate:

Pros:

• Lower lactose levels, meaning that those are have a low tolerances for milk products or are allergic, it is a much better fit
• Fast release into bloodstream, so for sprinters and bodybuilders, it is fantastic during explosive, lean muscle building workouts
• Much lower caloric content; contains less fat and carbohydrates than concentrate

Cons:

• As a health supplement, contains less antioxidants and amino acids than concentrate
• More expensive
• Due to quick release nature, lose benefit of natural appetite suppression that whey protein concentrate offers.

Despite all these great benefits Elite Whey Protein only cost slightly more than other big-name whey protein powders, and if you find it on sale it can cost equal or even slightly less. Its closest competitor in terms of quality  would likely be Optimum Nutritions 100% pure whey protein powder which is already being reviewed on this site.

Dymatize Nutrition Elite Natural Whey Protein Isolate, Rich Chocolate, 5-Pounds

Due to the all-natural and low calorie ingredients, it does taste a bit bitter, however you can add sugar or fruits to improve the sweetness if bitter tastes bother you.  Some other benefits of its high whey isolate formula include less calories as isolate contains less carbohydrates and fat

Pros:

• all-natural ingredients
• uses primarily whey protein isolates
• proprietary digestive enzyme works with lactose intolerant individuals
• extremely low calorie per serving
• high rate of absorption for workout warriors

Dymatize Nutrition Elite Natural Whey Protein Isolate, Rich Chocolate, 5-Pounds

A lot of people ask me this question.  I get it emailed to me, left in comments, and dropped into conversations.  Its generally asked by people who are unsure what type and how much protein to take.   After all there is a lot of information out there that is incorrect, and its tough to know what the best supplement for you is.   There are a ton of products that while being helpful to some, could be the totally wrong choice for your health or fitness goals.  Luckily for you, this site is here to help. Some of the major questions you may have:

• Isolate, Hydrosylsate or Concentrate?
• Best Protein Powder for Muscle Building?
• Best Protein for Weight Loss?
• Whey or Soy?

In a future article i’ll delve into each of these more, but for now i can provide a general overview over the best protein to take.

To the first question whey or soy, bluntly, the answer is whey.  Despite sharing some benefits, and soy providing essential amino acids like whey, soy protein has shown itself to have some side effects that one should be wary of (like increases in levels of estrogen linked to soy intake).  I’m not saying one will develop breasts simply from taking soy protein, but ideally whey protein is a better choice.

Secondly, with whey you have 3 types of protein, Isolate, Hydrolysate and Concentrate. Which type is the best?  Interestingly enough, all three.  Ideally a whey protein powder that contains all 3 forms of whey protein powder is the best. The reason?  Each type is digested and used by the body at a different rate, meaning that absorption lasts longer, and that the benefits of the whey protein powder last longer, and peak at the ideal time.

For muscle growth, one can’t get much better than Optimum Nutrition’s Pure Whey powder.  It tastes great, and contains all three types of whey protein powder.  On top of that it contains almost 0 additives, tastes great, and includes a special formula created by Optimum Nutrition to delay the absorption rate of the essential amino acids present in whey to provide the greatest benefits before, during and after a workout.

Optimum Nutrition Whey can be found at Amazon here: Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound

For weight loss, the question becomes a bit more tricky and is one we will leave to a future post.  The reason for that is that with weight loss you are looking for a few things that are outside the realm of normal whey protein supplementation.  For one, Isolate is the protein type of choice, as it contains the highest protein by weight, meaning the lowest amount of fat and carbohydrates present.  Secondly it will ideally use a natural sweetener such as Stevia instead of sugar to keep the caloric density low.  Lastly you would want a slow release formula to take full advantage of the natural appetite suppressing ability that whey protein powder offers on its own.

A lot of the questions i touched on above are explored in other posts on this site, but I’ll leave you to discover them for yourself.  Whey protein powder is a fantastic daily supplement that offers numerous health benefits beyond simple muscle building and weight loss.

A lot of women out there seem to think that protein is “just for bodybuilders”, and that only those looking to bulk up and put on muscle should be taking it.  They think that protein is going to add muscle at a time when they are trying to drop weight.  They think protein shakes for women are ridiculous. News flash:

***These Women Are Wrong***

Whey protein is not some crazy supplement filled with additives.  It is essentially protein skimmed from milk, with vitamins and minerals generally added to it to improve its nutritional content.  In babies formula, whey protein is one of the main ingredients, as whey protein contains many of the same ingredients found in human breast milk.

Quite simply, whey protein is a extremely safe and effective dietary supplement that every women should be taking daily regardless of fitness level.

You may be asking yourself, but why should i take whey protein.  What will it do for me?

Protein, and whey protein especially, has shown itself to be a significant contributor to increased weight loss, and higher fat burning for those who take it on a regular basis. Protein shakes for women, are especially important as they get older, due to the high levels of calcium found in whey protein  that boost bone strength and

prevent osteoporosis.    On top of this fantastic benefit for women, whey protein also has been shown to reduce stress levels due to its influence on serotonin levels (basically the happiness hormone) while also increasing levels of glutamine, a powerful antioxidant which acts as an anti inflammatory for the entire body, while reducing the risk of things like cancer, heart disease and even mental degradation as you get older.    It does all this while adding essentially zero carbohydrates or fat to your daily diet.

But Why Whey? What is the best protein?

Quite simply, whey protein is the best protein for weight loss, fat burning and contains the highest level of both BCAAs (branch chained amino acids ie. antioxidants) and protein by weight.  In other words, it gives you the most benefits with the least carbohydrates or fat. On top of that whey protein has the least side effects of any protein on the market, without any of the potential hormonal issues that soy protein has been shown to cause.

Protein Shakes for Women:

I would highly recommend the following protein powders as the primary ingredients in protein shakes for women.

• Optimum Nutrition 100% pure protein powder Double Chocolate – One of the highest reviews and multiple award winning protein powders.  Tastes fantastic, in a flavor most women love without breaking the bank.  All ingredients are safe, without extra additives.

Found here at Amazon:Optimum Nutrition 100% Whey Gold Standard, Double Rich Chocolate, 5 Pound

• Now Foods Whey Protein Isolate – This organic and natural product contains 100% pure, unflavored whey protein isolate.  This would make a fantastic protein shake for women to use during the day, that you can mix with your favorite drink.  It is more expensive due to its organic nature, but entirely worth it.

Found here at Amazon:The Organic Whey – USDA Certified Organic Whey Protein

As mentioned in the above post, whey protein concentrate is the cheapest form of whey protein, and is the easiest for companies to mass produce.  It is by far the most common type of whey protein when looking to purchase any powder, however because it is cheap does not necessarily mean that it isn’t good.  Althouth the lowest type of protein by weight, concentrate is still exceptionally high in protein as it is, well, a protein concentrate.

Whey protein concentrate can be found as low as 30% protein by weight, up to 90% by weight.  That means you need to be aware of the type of whey protein concentrate you are selecting.  Less concentrated formulas are often cheaper and filled with filler ingredients, such as sugar, artificial flavor, and even fat and cholesterol.  That is because the whey has not been processed to a high enough degree to remove the byproducts present in whey.

Ideally even if choosing the lower form of whey (Concentrate that is) as a supplement, you need to ensure you are still selecting a higher quality product.  Cheap-ing out on a product you might use daily is a sure way to end up using an improper supplement that harms your weight loss and fitness goals more than it helps them.

In our protein powder reviews section you can read more about protein powders we recommend.  For a concentrate, Optimum Nutrition 100% Pure Whey Protein Powder is one of our favorite and can be bought on amazon.

To read more about how much protein to consume for optimal fat burning, check out our post on whey protein and fat burning.  If you’re more concerned about how whey protein suppresses appetite and the science behind it, make sure you read our post on whey protein weight loss.

How Whey Protein Powder Increases Fat Loss and Lean Muscle Mass:

In a recent study from the Minnesota Applied Research Centre, they evaluated how a high quality whey protein source used as a daily dietary supplement enhanced the rate of fat burning and subsequently weight loss by comparing subjects consuming whey protein on a daily basis with a control group, both on a reduced caloric intake diet.  They found the following:

• Over 12 weeks, the whey protein powder using group lost a substantial amount of fat compared to the control group, specifically 1.2 kg of fat.  While not sounding like a significant amount of weight, the supporting tissue and blood supply adds much more.
• On top of that, while the entire control group lost lean muscle mass over the course of the study, some members of the whey protein actually gained lean muscle mass over the 12 weeks, and the average loss of lean muscle mass was far less (1.35 kg less to be exact)
• This is all while changing nothing else about there lifestyle, and the results of this study were found to have major significance in using whey protein as a supplement for fat burning and weight loss.
• Whey protein powder benefits all lean muscle groups, but was shown to especially benefit fast-twitch muscles that provide bursts of power for weight lifters, sprinters, etc.

When looking for an organic whey protein, one needs to ensure that they look for a few specific things:

1. Read the actual product materials and don’t focus on a name that says “Natural” or “Organic.”  Many products state they are all natural or organic, however they aren’t actually as there is currently no regulations in place that state what is or isn’t organic.
2. In an organic whey protein, you are primarily looking for a whey protein isolate, which generally is the highest quality form of whey protein, with the lowest amount of fat, lactose and cholesterol present, which can negate even some of whey protein isolate side effects.
3. Because all ingredients must be organic, any product you purchase should be free of all artificial flavors and sweeteners.  They should contain very basic ingredients, ie. whey protein isolate, sugar, natural flavor.  
4. Ideally they will have some sort of certificate or stamp with regards to there organic food status.  That means they must have qualified under some regulation stating product minimums to qualify for organic or natural status.  USDA National Organic Food Program is a common one to look for.

Best Organic Whey Protein:

Optimum Nutrition 100% Whey Gold Standard Natural Whey, Vanilla, 5 Pound

NOW Foods Whey Protein Isolate Pure, 1.2 -Pounds

Overall organic whey protein can be a great investment, especially for those looking for an extremely high protein source, free of additives.  Due to reduced processing natural whey protein powder is also a great way to increase your consumption of antioxidants, which can do everything from prevent cancer, to improve weight loss.  For a regular nutritional supplement, if you have the money, organic whey protein powder is a fantastic product.

CytoSport Muscle Milk as is the case with many of the cheaper brands of whey protein powder, has a high caloric content, due to the amount of sugar they put in the product. However for those going through a “bulk” cycle, having a slightly higher calorie protein powder may be a great thing to put on weight and muscle.  For regular users, using it less as a fitness supplement, there may be better alternatives available.

Due to the higher caloric content of CytoSport Muscle Milk, it tastes absolutely fantastic.  It has a slightly higher fat and sugar content than both

Optimum Nutrition 100% Whey Protein Powder and BSN Syntha 6 Protein Powder.  Also a recent consumer report found 4 toxic metals present in CytoSport Muscle Milk, including Cadmium, Lead and even Arsenic.  

Overall after having tested CytoSport Muscle Milk for several weeks, despite its excellent taste, the high carbohydrate load, and potential low quality ingrediants have made me wary of it as a product.  As such i cannot recommend it to any readers of this site, and would direct them instead to one of the other higher reviewed protein powders or bars as a nutritional supplement.  However if taste is entirely what matters to you, then Muscle Milk is one of the best i have reviewed.

Please check out our other protein powder reviews, read more on whey protein benefits and whey protein side effects.

Soy protein is a far different protein from whey protein, as it is derived from soybeans as opposed to the milk/cheese that whey protein is produced from.  Soy protein isolate powder(like whey protein isolate) is the highest quality type of soy protein.  It has the largest amount of protein by weight compared to concentrate, which is the same as whey.

However soy, especially as a fitness supplement can have some detrimental effects.

Extensive testing has suggested that the high levels of isoflavones present in soy proteins results in a decreased production of testosterone in the human body; the hormone required to build lean muscle mass.

Due to this potential hormone imbalance, soy can cause decreased energy and muscle mass.On the flip side however, soy protein isolate also possesses the complete amino acid argimine which like the branched chain amino acids found in whey protein can be broken down into antioxidants by the body.

Optimum Nutrition 100% Soy Protein, Vanilla Bean, 2 Pound (Pack of 2)

So is soy dangerous or bad for your health?  I would say that while overall soy can be beneficial to your health as part of your diet, I would only recommended you only consume it in moderation.  Those who are interested in protein as a fitness and muscle supplement as opposed to a health supplement would be better off using whey protein over soy protein isolate, or if absolutely required, using a 50/50 mix of whey/soy protein powder.  Also if you are lactose intolerant, soy protein isolate powder could be a good alternative as a supplement.

Lastly you are probably wondering where you can buy soy protein powder.  Luckily for you Amazon has many different brands and flavors of soy protein, however our favorite brand would have to be Optimum Nutrition 100% Soy Protein.

You can get it here:
Optimum Nutrition 100% Soy Protein, Vanilla Bean, 2 Pound (Pack of 2)

Also for those allergic or looking to mix a secondary quality protein that contains different branched chain amino acids, soy protein isolate might be a good bet.

Although this site primarily focuses on the many benefits of whey protein, one of the major things I’m often asked are what are some potential whey protein side effects? It’s an important question that needs answering, especially before making it regular part of your daily diet. Afterall, despite its many positive benefits, whey protein does have a few known side effects that everyone should be aware of:

Whey Protein Powder Side Effects

• Lactose intolerance – As whey is derived from milk and cheese, anyone who is allergic to lactose will also be allergic to whey protein powder. Most whey protein powders contain about 5% lactose, which although less than most milk products, can still cause concern to those extra sensitive. The lowest levels of lactose are present in whey isolate, so it is recommended that those with lactose allergies avoid concentrate if possible. Read more on whey protein types.  Specifically whey protein isolate side effects are far reduced due to lower lactose concentrations for those allergic.

For those concerned about lactose allergies please check out our review of Elite Whey Protein a digestive enzyme that reduces the effect of lactose.   You can also purchase it at Amazon here:Dymatize Nutrition Elite Natural Whey Protein Isolate, Rich Chocolate, 5-Pounds

• Too much protein – Often people believe they need to take an excessive amount of any given supplement, believing that its health and fitness effect will multiply with use, and whey protein is no exception to that belief. One of the main whey protein side effects is called ketosis. In laymans terms, ketosis is simply the body burning fat as fuel, however it can be dangerous when one consumes primarily protein and provides no carbohydrates as fuel, especially over long periods, and could eventually lead to kidney or liver damage if the ketosis is prolonged. Ideally you can avoid this by at the maximum eating 1.5 grams of protein per pound of body weight, while still maintaining a healthy diet rich in complex carbohydrates and fruits and vegetables.

• Presence of sweeteners – Often whey protein powers will use Aspartame, or high levels of sugar in order to make the protein powder taste better. You need to ensure you are selecting a high quality powder (preferably organic) that uses low levels of sugar, or if using an artificial sweetener, reasonable amounts of it. Some protein powders have been known to use the equivalent of 12 cans of diet cola of aspartame per serving of whey protein.

• Processing of Whey – Buying highly processed whey protein powder can negate many of the positive effects of whey protein. Some of the highly beneficial anti oxidant amino acids present in whey can be destroyed during the manufacturing process.

Most of these whey protein side effects can be negated by choosing a high quality protein powder, that avoids high amounts of sugar and sweeteners, and has the least processing. Also using common sense and maintaining a balanced diet while supplementing with whey protein will prevent any potential nutritional deficiencies. Lastly although whey protein does contain lactose, if you are allergic, try using a whey isolate powder instead of the more common concentrate, as it contains less lactose by weight.

Read more about whey protein benefits, or head over to ourprotein powder reviews to select a high quality protein powder for yourself.

BSN Syntha-6 is another great product to use that provides access to many different whey protein benefits.  Although Syntha-6 contains a variety of other types of protein (6 in total), whey protein and whey protein direct derivatives makes up the bulk of the mixture.  Each scoop of Syntha-6 also contains 10 grams of essential amino acids and 5 grams of BCAAs along with 13 grams of carbohydrates.  This combination of nutrients along with the 22 grams of total protein contained in each serving make Syntha-6 the perfect choice for a post-workout shake, especially when mixed with milk to add in some additional carbohydrates.  However, Syntha-6 is also a great option for a pre-workout shake or a snack at any other time.  The product is marketed primarily towards athletes and bodybuilders, but its balanced combination of nutrients make it a product that anyone can enjoy and benefit from.  Also its mixture of protein types is supposed to result in a slow-release formula, however for those taking it as a pure health supplement as opposed to a workout supplement, Optimum Nutrition protein powder may be a better choice.

Syntha-6 comes in a variety of great-tasting flavours.  Chocolate milkshake is the most popular (and the tastiest in this writers opinion), and tastes exactly like the name suggests, especially when mixed with milk.  Syntha-6 is a little pricier than some more basic whey protein products on the market (like Optimum Nutrition Gold Standard 100% Whey), but this higher price point is justified by the extra nutritional benefits it provides, especially for workout warriors.  I often like to mix a scoop of each into my post-workout shakes to get the best of both worlds.

BSN Syntha 6 Chocolate 5lb

As you can see, BSN Syntha-6 is a great product, especially for people looking for the perfect pre or post-workout shake.  Others can still benefit from its great nutritional balance, and everyone is guaranteed to enjoy its great taste.

BSN Syntha 6 Chocolate 5lb

Please check out our store to see this and other great products.  Amazon offers great prices and often, free shipping.  Buy Whey Protein.

BSN Syntha-6 Protein Powder

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Read other great protein powder reviews.

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Also make sure you read whey protein side effects if you’re concerned about the health aspects of taking whey protein daily, check out organic whey protein if wanting to reduce those potential side effects.

Whey is a liquid by-product left over during the creating of dairy products, in particular cheese.  Whey is primarily made up of protein, some fat, and minute amounts of other minerals.  The liquid whey is skimmed of fat, processed for human consumption and dried to create whey protein powder.

Whey protein powder is one of the most nutritious and widely used supplements available today.  It has an extremely high protein efficiency level, is quickly absorbed by the body foruse, and a very high source of glutamine, a power anti-oxidant.  It is used today by most athletes, due to its terrific fitness related benefits. However many of these athletes are unaware of the whey protein benefits that are less well known.

Whey Protein Benefits:

• improve effect of exercise, by increasing rate of growth in muscle (lean tissue mass) and also strength
• can reduce the risk of heart attack and stroke
• can reduce the risk of some forms of cancer
• increases levels of anti oxidants in the body
• can help people lose weight
• tastes great (see protein powder reviews)
• natural and healthy part of any daily diet
• chock-full of essential amino acids
• helps with fat burning and keeping blood sugar levels stable
• can improve mood/reduce stress from amino acid tryptophan (which serotonin is derived from)
• optimize body ratio of muscle to fat
• contains calcium, which contributes to strong bones and inhibits fat storage

As you can see, whey protein is a healthy and delicious daily supplement that everyone should be using.  It is safe to take, has minimal risk of any potential allergies, its delicious, and best of all, whey protein has numerous health benefits. There is absolutely no reason why a healthy protein shake should not be part of your daily routine.  The benefits above are well established and researched, and additional benefits are being found on a consistent basis.

Check back soon as we break down each of these benefits into easy to understand articles, or if you’re already convinced of all the whey protein benefits that you’re missing out on, please check out our protein power reviews for some great reviews of the most popular protein powders available today.

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The bar comes in 3 flavors: chocolate caramel pretzel, cookies and cream, and peanut butter chocolate. I have to say that the pretzel is probably my favorite followed by the peanut butter. Both closely resemble what the label says they should taste like. After trying numerous protein bars one will notice that trying to find a good tasting bar with over 25 grams of whey protein per serving is nearly impossible. Most taste like some variation

on a stick of chalk while the rest, after consuming, feels like you dropped an anchor in your stomach. Case in point ABB steel bar (worst I have ever tried), Muscle Milk bar (also terrible). This is why I try to avoid these types of bars, not because I don’t need the protein, but I would rather source it from a good tasting whey protein shake like optimum gold standard. As for the flavoring and texture, both are pretty good considering a good chunk of the carbohydrates are derived from a non-impact sugar alcohol (these count as 2 calories instead of 4 when counting per gram of carbohydrate consumed). BSN does a good job of cutting back on the insulin spiking carbs while not leaving the bar too sucralose tasting.

The price per bar is reasonable if you buy it in a box of 12 and is marginally more expensive than a few scoops a whey protein, with the added bonus of not needing a mixer or water to lug around. Your best bet is to checkout our store, and to buy a few boxes at a time to keep them on hand as the expiry dates are usually 18 months from the date of purchase. If you can only have one of these a day I would suggest leaving it for a post work out meal, as this is the most critical time (30 minute window) to support protein and carbohydrate re-uptake by muscles, as your body does this most efficiently in this state. As well supporting muscle growth and repair post workout is best done by a whey protein source, as it is rapidly digested and absorbed.

For a review of an excellent protein powder to pair with this bar, please check out our Optimum Nutrition Gold Standard 100% Whey review.

Head back to the home page to read more about whey protein benefits here.

Ready to buy?  Its cheap, easy and great for your health.  Click here!

As noted in a previous post, there are 3 types of whey protein: isolate, concentrate and hydrolysate. Isolate and hydrolysate are the most pure; that is containing the most protein by weight and the least fat, however they also cost the most and generally the worst

tasting, unless they contain sweetener and other addititves. Concentrate is the cheapest, however contains the highest amount of fat and carbohydrates. Many of the products offered on the market today are blends, a combination of isolate and concentrate generally, to keep the protein by weight high, while keeping costs reasonable for regular daily use.

The three basic “types” of whey protein that consumers need to be aware of are:

• Whey Concentrate
• Whey Isolate
• Whey Hydrolysate

Whey concentrate would be the most well known form of whey protein. It is the cheapest to manufacture, and has the lowest protein by weight of all 3 types. It is also the most common type used as a fitness supplement by athletes.

Whey isolate is a far more processed type of whey protein. Due to its processing it contains less fat and carbohydrates than whey concentrate, and has a higher protein by weight (generally over 90%). They are also generally cholesterol free, as compared to whey concentrate which has a small amount of cholesterol present.

The third and most expensive type of whey protein is whey hydrolysate which is the absolute best type of whey protein one can purchase. This is the most highly processed type and is considered “pre-digested”; that is it is far easier for the body to process and use than isolate and concentrate. Because of the ability of the body to utilize more hydrolysate protein at a faster rate, it has a distinctive advantage in muscle building, as higher protein absorption can increase whey proteins natural ability of improving muscular growth and fat burning. Due to hydrolysates “pre-digested” state, it is also the least allergenic.

All 3 have a place in the supplement world, from the cheap whey concentrate, to the high performing hydrolysate. It is important that you are selecting not only the right type for your needs, but also that once settling on a type you are ensuring you are buying from a high quality source.

Additional general information on whey protein can be found here, as well as you can read some reviews of our favorite brands of whey protein powder here.

Also if this information was helpful and you are looking at purchasing some protein, please make sure you check out our store here, we have great prices on only quality merchandise.