When you hear the words whey protein, what comes to your mind? Chances are, you probably picture buff dudes lifting at the gym. But women can stand to make use of whey protein too! It's actually more beneficial for you than you may realize. Using it for bulking up is just one part of its functions.
Bet you didn't think a protein shake could substitute for your meal when you're too busy for it now, did you? We have prepared a guide to help you understand the wonder that is whey protein. We have also rounded up our best whey protein picks for your protein fix!
A common misconception about whey protein is that it will make you bulk up a la bodybuilder. But that is not necessarily true. Whey protein is a food supplement that it is ideal if you do not have time to eat a balanced meal, whether it is from time constraint or otherwise, as it can fill in nutritional gaps.
It is beneficial if you are trying to gain weight, say you are recovering from an illness or do not have much appetite. It can also increase muscle gain to help you lose weight, given that it is coupled with exercise.
Do remember that it is not meant as a replacement for food groups. When you can, it is always best to consume protein from whole foods.
There are a variety of options available in the market, you just have to decide what formula works best with the lifestyle that you have. Here are some of the things you should consider.
Whey protein has different types and the right one for you would depend on how it would fit into your lifestyle.
This is the least processed form of protein and the most straightforward. It contains 70-80% protein and the rest are fats and sugars. For this reason, it is also the most affordable and tastiest of the lot.
Of all the protein types, it contains the highest amount of sugar, carbohydrates, and fat - all of which come from lactose. This makes it ideal to use as a food supplement if you have a tendency of skipping meals, seeing as you can still get your dose of nutrition.
It is great for regulating your immune system, considering it has all the bioactive peptides that your body needs. It is rich in BCAA or branched chain amino acid, which helps maintain muscles and reduce fatigue.
Isolates are more processed than whey concentrates therefore it is more expensive. It undergoes a filtration process that virtually removes all traces of lactose.
It contains a higher amount of protein at 90% and less carbohydrates, sugar, and calories. This makes it ideal for aiding weight loss. This is because a high intake of protein and cutting back on carbohydrates can help in fat loss.
Since this contains little to no lactose, it is suitable to consume for vegetarians, vegans, or those who are lactose intolerant.
This is sometimes known as pre-digested protein, as it undergoes an additional round of processing. It is also the most expensive. This type is a great choice if you lead an active lifestyle or are doing strength training as it can help stimulate muscle growth.
It breaks down easily and sends amino acids to your body rapidly. It quickly replenishes spent nutrients and gives you a boost of energy, which is helpful after a workout as it shortens your recovery time.
Although men and women's whey protein do not vary as much, even if you consume a men's brand, it won't make you bulk up. This is because women are genetically different from men. You would actually have to make more effort if you want to bulk up.
There are vitamins and minerals that are beneficial for women, such as folic acid and vitamin B6, which aids in the formation of red blood cells and prevents anemia.
Vitamin E is also helpful as it has antioxidant properties that can slow down the aging of your cells. In addition, if you are aiming for weight loss, you could also look for L-Carnitine.
If you are health conscious, you may want to check the label for the presence of added sugars especially if you are trying to lose weight. Some protein powders can contain artificial sweeteners, which you could unknowingly consume a lot of and lead to a spike in your blood sugar.
In buying whey protein powders, make sure to find a formula that you can actually drink. Whey protein is noted to have a creamy texture and mildly nutty taste, so you'd want to make sure you can consume it, especially if you're looking to substitute it as a meal replacement.
When choosing flavors, it is imperative to select a taste that you like. A good rule of thumb is that you can never go wrong with a classic chocolate or vanilla. There are a variety of flavors available such as fruit punch, so be sure to check out reviews to gett a clearer picture of how the whey protein will taste.
After all, you do not want to waste money on something you will only drink after a couple of times now, would you?
Here are our best picks for whey proteins to aid in your diet, whether you're too busy for a full meal or a fitness buff.
From ₱1,670
Whey Type | Isolate, Concentrate |
---|---|
Added Ingredients | BCAA |
Flavor | Banana Cream, Chocolate Malt, Delicious Strawberry, Extreme Milk Chocolate, French Vanilla Cream, Mocha Cappuccino, Rocky Road, Cookies and Cream, |
Net Weight | 2 lbs |
Protein | 24 g |
Sugar | 1 g |
From ₱4,275
Whey Type | Hydrolyzed |
---|---|
Added Ingredients | BCAA |
Flavor | Chocolate, Birthday Cake, Fruity Pebbles, Cinnamon Bun, Fudge Brownie, Strawberry, Orange Dreamsicle |
Net Weight | 5 lbs |
Protein | 25 g |
Sugar | 1.5 g |
From ₱2,570
Whey Type | Concentrate, Isolate |
---|---|
Added Ingredients | Vitamins A, B, C, E, Iodine, Iron, Copper, Manganese, Magnesium, Phosphorous, Selenium, Manganese, Molybdenum, Calcium, Chromium, Chloride |
Flavor | Double Chocolate |
Net Weight | 5 lbs |
Protein | 60 g |
Sugar | 4 g |
From ₱2,460
Whey Type | Isolate |
---|---|
Added Ingredients | - |
Flavor | Chocolate, Vanilla, Salted Caramel, Rocky Road, Choco Peanut Butter |
Net Weight | 2.5 kg |
Protein | 23 g |
Sugar | 0.6 g |
From ₱569.05
Whey Type | Concentrate |
---|---|
Added Ingredients | BCAA |
Flavor | Banana Toffee, Mocha Java, Mint Chip, Mighty Matcha, Clean Caramel, Nutty Banana, Naked White, Melon Milk, Double Berry, Brown Boba Milk Tea |
Net Weight | 454 g |
Protein | 21 g |
Sugar | 2 g |
From ₱3,952
Whey Type | Concentrate, Isolate |
---|---|
Added Ingredients | Vitamin A, B, C, D, Iron, Iodine, Zinc, Copper, Chromium, Calcium, Potassium, Phosphorous, Magnesium, Selenium, Molybdenum, |
Flavor | Chocolate, Vanilla, Mango |
Net Weight | 1.8 lbs |
Protein | 25 g |
Sugar | 4 g |
From ₱1,625
Whey Type | Isolate, Concentrate |
---|---|
Added Ingredients | - |
Flavor | Vanilla |
Net Weight | 12 oz |
Protein | 20 g |
Sugar | Less than 1 g |
From ₱3,255
Whey Type | Isolate |
---|---|
Added Ingredients | BCAA |
Flavor | Unflavored, Vanilla, Chocolate |
Net Weight | 516 g |
Protein | 20 g |
Sugar | Less than 1 g |
From ₱2,200
Whey Type | Isolate |
---|---|
Added Ingredients | Iron |
Flavor | Chocolate, Salted Caramel, Cookies and Cream |
Net Weight | 1.6 lbs |
Protein | 22 g |
Sugar | Less than 1 g |
From ₱2,450
Whey Type | Isolate |
---|---|
Added Ingredients | L-Carnitine, Green Coffee Bean Extract, Green Tea Extract, Collagen Hydrolysate |
Flavor | Iced Coffee, Molten Chocolate Cake, Matcha Green Tea, Vanilla Macaron, Ruby Chocolate |
Net Weight | 500 g |
Protein | 20 g |
Sugar | 1 g |
Image | 1 ![]() Optimum Nutrition | 2 ![]() Dymatize | 3 ![]() Optimum Nutrition | 4 ![]() MyProtein | 5 ![]() Wheyl Nutrition Co | 6 ![]() GNC | 7 ![]() Solgar | 8 ![]() Klean Athlete | 9 ![]() Quest | 10 ![]() Fitique Nutrition |
---|---|---|---|---|---|---|---|---|---|---|
Name | Gold Standard Whey Protein Double Rich Chocolate | ISO100 Hydrolyzed Whey Gourmet Chocolate | Pro Gainer | Impact Whey Isolate | JUST Salted Chocolate Whey Protein | Lean Shake™ 25 Rich Chocolate | Whey to Go® Protein Powder Natural Vanilla Flavor | Klean Isolate | Protein Powder Chocolate Milkshake | Skinny Whey |
Features | Versatile Formula to Suit All Lifestyles | Highly Purified Protein Goodness for Maximum Absorption | Fortified Whey Protein for Healthy Weight Management | Higher Protein Content and Fewer Fillers | Whey Protein Starter for Beginners | Your On-the-Go Meal Replacement | Meal Replacement That's Easy to Prepare | No-Frills Whey Protein for the Practical User | Add to Your Snacks for an Instant Boost of Protein | Improve Your Skin's Health with Collagen |
Price Starts at | ₱1,670 | ₱4,275 | ₱2,570 | ₱2,460 | ₱569.05 | ₱3,952 | ₱1,625 | ₱3,255 | ₱2,200 | ₱2,450 |
Whey Type | Isolate, Concentrate | Hydrolyzed | Concentrate, Isolate | Isolate | Concentrate | Concentrate, Isolate | Isolate, Concentrate | Isolate | Isolate | Isolate |
Added Ingredients | BCAA | BCAA | Vitamins A, B, C, E, Iodine, Iron, Copper, Manganese, Magnesium, Phosphorous, Selenium, Manganese, Molybdenum, Calcium, Chromium, Chloride | - | BCAA | Vitamin A, B, C, D, Iron, Iodine, Zinc, Copper, Chromium, Calcium, Potassium, Phosphorous, Magnesium, Selenium, Molybdenum, | - | BCAA | Iron | L-Carnitine, Green Coffee Bean Extract, Green Tea Extract, Collagen Hydrolysate |
Flavor | Banana Cream, Chocolate Malt, Delicious Strawberry, Extreme Milk Chocolate, French Vanilla Cream, Mocha Cappuccino, Rocky Road, Cookies and Cream, | Chocolate, Birthday Cake, Fruity Pebbles, Cinnamon Bun, Fudge Brownie, Strawberry, Orange Dreamsicle | Double Chocolate | Chocolate, Vanilla, Salted Caramel, Rocky Road, Choco Peanut Butter | Banana Toffee, Mocha Java, Mint Chip, Mighty Matcha, Clean Caramel, Nutty Banana, Naked White, Melon Milk, Double Berry, Brown Boba Milk Tea | Chocolate, Vanilla, Mango | Vanilla | Unflavored, Vanilla, Chocolate | Chocolate, Salted Caramel, Cookies and Cream | Iced Coffee, Molten Chocolate Cake, Matcha Green Tea, Vanilla Macaron, Ruby Chocolate |
Net Weight | 2 lbs | 5 lbs | 5 lbs | 2.5 kg | 454 g | 1.8 lbs | 12 oz | 516 g | 1.6 lbs | 500 g |
Protein | 24 g | 25 g | 60 g | 23 g | 21 g | 25 g | 20 g | 20 g | 22 g | 20 g |
Sugar | 1 g | 1.5 g | 4 g | 0.6 g | 2 g | 4 g | Less than 1 g | Less than 1 g | Less than 1 g | 1 g |
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Protein shakes are convenient and fuss-free, but consuming them in one way can only get you so far before you get tired of it. Here is an easy brownie recipe from the YouTube channel Kaylie's Healthy Recipes that makes creative use of protein powder!
Ingredients:
Procedure:
Are you looking to make the most of this quarantine to get some exercise at home? Here are other items you could check to satisfy the inner gym rat in you.
Whey protein is a beneficial food supplement whether you are a busy bee that needs her quick dose of nutrition or an active gym buff. You have to admit that its use goes beyond developing your muscles. But for all its potential, it is important to remember that a healthy and balanced diet is still key.
Author: Justine Cuizon
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