Many people are using whey protein supplementation to boost muscle protein synthesis while promoting lean muscle mass growth. However, many don’t truly understand what whey protein is and the way in which it works.
Here we will talk about whey protein powder, what the risks and benefits are, and the many types of whey protein powder that are out there. We also rank the top seven protein powders and answer some FAQs about this popular fitness supplement.
First, milk is comprised of two proteins:
- 80 percent casein
- 20 percent whey
As part of the cheesemaking process, the fatty parts (AKA curds) come together to create cheese while the liquid drains off. The liquid is whey. When you see liquid on the top of your yogurt, this is whey. People used to discard it, but no longer.
Now, once the whey has been separated from the curds, it’s made into a powder that is used to make shakes, put in protein bars, and used as meal replacements. On its own, whey doesn’t taste very good. This is why many natural and artificial flavorings are added to foods to give it some flavor.
Whey has all nine of the essential amino acids our bodies require but can’t produce. This is why it’s known as a complete protein. It’s low in lactose, which is good news for people who are lactose intolerant.
There are many benefits that come with whey protein. If you don’t get enough protein in your diet, you can take whey protein powder to increase your protein intake. If you suffer from a dairy allergy, talk to your doctor first.
Benefits and Risks of Whey Protein Powder
As with all fitness supplements, there are both benefits and risks that come with whey protein powder.
Benefits
The benefits of whey protein include the following:
- Assists with weight loss
- Lowers blood pressure
- Lowers cholesterol
- Has anti-cancer properties
- Reduces cardiac risks
- Improves immune response in those with asthma
Everyone is different, so keep in mind that results will vary from person to person. More research must be done.
Risks
There could be some dangers that come with whey protein powder as well. If you have a dairy allergy, it could be because of whey. In moderate doses, you shouldn’t have an adverse reaction, but in higher doses, there could be some uncomfortable side effects, such as:
- Stomach pain and cramps
- Headache
- Nausea
- Fatigue
- Reduced appetite
You could also experience some acne breakouts with consistent use.
3 Types: Whey Protein Powder
The main types of protein powders include whey, casein, egg, pea, hemp, and soy, with whey being the most common. There are three types of whey protein powder:
- Whey protein concentrate
- Whey protein hydrolysate
- Whey protein isolate
Whey Protein Concentrate
This is the most common type due to its affordability. Whey protein concentrate saves you money but there is an increased risk of negative side effects. First, the fat content in whey concentrate tends to be higher than with the other two. Second, it also contains fillers that keep your body from digesting and absorbing the protein correctly. Some people have gastrointestinal problems when they take it.
Whey protein concentrate is between 30n and 89 percent protein.
Whey Protein Isolate
Also referred to as pure protein, this differs from other proteins that contain fats and fillers. This lack of additives is what draws people to it. But this protein goes through a filtration process whereby all the natural, unhealthy ingredients are filtered out, such as lactose, fats and carbs.
Whey protein isolate is 90+ percent protein.
Whey Protein Hydrolysate
There’s some debate around this form of protein. Some say it’s healthier as compared to whey protein isolate, but there’s just one difference between this and isolate.
Whey protein hydrolysate goes through one extra step, called enzymatic hydrolysis, which breaks down this protein into smaller particles so they are easier to absorb and digest.
The allergen risk is also a lot lower with whey protein hydrolysate due to the filtration. As such, it’s often used in medical protein supplements and infant formulas.
Top 7 Best Whey Protein Powders
| Product | Highlights |
|---|---|
| XWERKS Grow |
|
| Steel Supplements WHEY-PRO |
|
| Ladder Whey Protein |
|
| Transparent Labs Whey Protein |
|
| Ghost Lifestyle Whey |
|
| Onnit Whey Isolate Grass Fed |
|
| Legion Whey Isolate |
|
Top 7 Whey Protein Powder: Reviews
When it comes to whey protein, you have many options. But it can be overwhelming and frustrating to settle on the most effective one out there. We are trying to help by listing the best protein powders to help you reach your personal goals.
XWERKS Grow
XWERKS Grow is a 100 percent whey isolate sourced from grass-fed dairy cows on New Zealand farms. This is a pure protein that has gone through an advanced filtration process, which removes fat, carbs, and lactose.
This makes it easy for you to digest and absorb, and you don’t have to worry about gas and bloating.
Each serving of XWERKS Grow has this nutrient profile:
- 25 grams protein
- 0 carbs
- 0 fat
- 6 grams BCAAs
XWERKS Grow comes in four flavors:
- Chocolate
- Strawberry
- Peanut butter
- Vanilla
| Type of protein | Whey isolate |
|---|---|
| Nutrition Profile | 25 grams protein, 0 fat and carbs, six grams BCAAs |
| Highlights |
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| Satisfaction Guarantee | 30 days |
| Flavors |
|
Click here to learn more and purchase XWERKS Grow
Steel Supplements WHEY-PRO
Steel Supplements WHEY-PRO is a relative newcomer. With this one, you get high quantities of essential proteins, with ingredients like “pure whey derivatives” and other protein isolates designed to enhance muscle mass development. Some benefits of Steel Supplements WHEY-PRO include:
- Muscle development
- Yummy flavor
- Performance
- Recovery
- Energy
This is made from whey protein isolate as well as whey protein concentrate, with each serving providing 25 grams pure protein.
It comes in these fun flavors:
- Hot Cocoa
- Milk Chocolate
- Banana Pancakes
- Snickerdoodle
- Peanut Butter
- Butter Pecan
- Strawberry Cheesecake
- Blueberry Muffin
- Vanilla Cream Pie
- Cookies and Cream
The only negative is the company’s satisfaction guarantee policy. They will only take new, unopened or undamaged packages for returns, charging a 15 percent restocking fee. But they do give you sample packages of their products, so you don’t have to buy the full container until you’re sure.
| Type of Protein | Whey isolate and Whey concentrate |
|---|---|
| Nutrition profile | 25 grams protein |
| Highlights |
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| Satisfaction Guarantee | 30 days for new, unopened products |
| Flavor |
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Click here to learn more and purchase Steel Supplements WHEY-PRO
Whey Protein by Transparent Labs
Whey Protein by Transparent Labs is 100 percent whey isolate, with each scoop containing 28 grams of pure protein. It is sourced from U.S. grass-fed cows that were not given supplements or hormones. Also, there is nothing added to their products during the manufacturing process, so you know you’re getting a clean and pure protein supplement.
Every serving contains:
- 28 grams protein
- One gram carbs
- Up to 120 calories (depends on flavor)
- Less than one gram sugar
Not only does Whey Protein by Transparent Labs have a great macronutrient profile, it’s budget friendly as well.
Their flavors include:
- Milk chocolate
- Chocolate Peanut Butter
- Vanilla
- Cinnamon Pastry
- Salted Caramel
- Mocha
- Cereal Splash
| Type of Protein | Whey protein isolate |
|---|---|
| Nutrition profile |
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| Highlights |
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| Satisfaction Guarantee | 90 days |
| Flavor |
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Click here to learn more or to purchase Whey Protein by Transparent Labs
Ladder Whey Protein
Several well-known and respected names support Ladder Protein: Arnold Schwarzenegger, Lebron James, Cindy Crawford and Lindsey Vonn. Ladder Whey Protein will:
- Improve recovery
- Increase endurance
- Support muscle development
The macronutrient profile is:
- Seven grams BCAAs
- 14 grams amino acids
- 2 billion CFUs of probiotics
- 26 grams protein
However, it doesn’t have a lot of flavors. They only offer:
Ladder is NSF Certified for Sport, meaning it has to go through a lot of testing to ensure it is free of ingredients that have been banned from competitions.
| Type of Protein |
|
|---|---|
| Nutrition profile |
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| Highlights |
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| Satisfaction Guarantee | 30 days |
| Flavor |
Click here to learn more and purchase Ladder Whey Protein
Ghost Lifestyle Whey
Ghost Lifestyle Whey protein is comprised of whey isolate, whey concentrate and whey hydrolysate. This one uses “lecithinated” protein, which means it is ultra-purified.
Each serving has:
- 12.5 grams whey isolate
- 2.5 grams whey hydrolysate
- 10 grams whey concentrate
Ghost Lifestyle offers these flavors:
- Coffee Ice Cream
- Milk Chocolate
- Fruity Cereal Milk
- Cereal Milk
- Marshmallow Cereal Milk
- Cinnamon Cereal Milk
- Peanut Butter Cereal Milk
The satisfaction guarantee is only 15 days, with the product returned unopened in original packaging.
| Type of Protein | Whey isolate, Whey hydrolysate and Whey concentrate |
|---|---|
| Nutrition profile |
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| Highlights |
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| Satisfaction Guarantee | 15 days, unopened |
| Flavor |
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Click here to learn more or to purchase Ghost Lifestyle Whey
Onnit Whey Isolate Grass-Fed Protein
Onnit Whey Isolate Grass-Fed Protein powder comes from grass-fed New Zealand dairy cows, with each serving containing the following:
- 20 grams protein
- 100 calories
- 0 sugars
It only comes in these flavors:
Onnit Whey Isolate Grass-Fed Protein powder hastens recovery time after an intense workout, leading to increased muscle gains.
| Type of Protein | Whey Isolate |
|---|---|
| Nutrition profile |
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| Highlights |
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| Satisfaction Guarantee | 90 days |
| Flavor |
Click here to learn more or purchase Onnit Whey Isolate Grass-Fed Protein Powder
Legion Whey Isolate
Legion Whey Isolate, sourced from dairy cows raised in Ireland on family owned farms, is a brand that only works with farmers adhering to SDAS, short for Sustainable Dairy Assurance Scheme. These are strict regulations governing farming practices.
Each serving contains:
- 22 grams protein
- 0 added sugars
- 6 grams BCAAs
- 120 calories
- 2 grams carbs
- 5 grams fat
Legion Whey Isolate protein powder comes in 12 unique flavors, as well as an unflavored version:
- Dutch Chocolate
- French Vanilla
- Cookies & Cream
- Mocha cappuccino
- Mint Chocolate
- Salted Caramel
- Mint Chocolate
- Strawberry Banana
- Fruity Cereal
- Birthday Cake
- Cocoa Cereal
- Cinnamon Cereal
This protein powder is clean and natural with many benefits and lots of flavor varieties.
| Type of Protein | Whey isolate |
|---|---|
| Nutrition profile |
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| Highlights |
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| Satisfaction Guarantee | 365 days |
| Flavor |
|
Click here to learn more or purchase Legion Whey Isolate
FAQs: Whey Protein Powder
Here is a list of the most common questions regarding whey protein powder.
Why should I add protein powder to my diet?
There are many benefits that come with protein powder. It helps you get your recommended daily requirement of protein, helps with weight management, and is a great meal supplement for people on the go. Protein keeps you feeling fuller for longer, with long-lasting energy.
Can I mix protein powder with other recipes?
Yes, you can mix it in shakes, sprinkle it on your cottage cheese or yogurt, and add it into your cookie, pizza or muffin dough. There are tons of ways to include protein powder in your diet.
Can I use protein powders if I’m on prescription medications?
It’s best to ask your doctor this question. They can tell you if your meds would interact with the protein. Unfortunately, it’s unclear just how safe protein powder is when consumed in conjunction with prescription medications.
When should I use protein powders?
Generally, you should consumer a protein powder before or after your workout. If you’re an elite athlete, you can take it both times. It doesn’t really matter when you take the protein, just that you are getting the recommended daily requirement of protein. When you work out, you don’t want to feel too full, but you also don’t want to feel too hungry. After your workout, give your body the fuel it needs to recover.
Can I take whey protein as a vegan or vegetarian?
Whey protein comes from dairy, meaning it comes from animals. Vegans don’t eat anything sourced from animals, so in this case you may want a plant-based protein. Vegetarians only avoid meat, so they are usually fine consuming milk products. You may want to avoid whey protein if you have a dairy allergy. You should be OK if you are lactose intolerant because the lactose is removed.
Are there any other benefits associated with whey protein?
Whey, the most common type of protein on the market, is considered a complete protein due to the fact that it has the nine essential amino acids your body needs but can’t produce on its own. Whey protein is water soluble, but whey protein hydrolysate has even better water solubility due to being processed further with smaller particles.
What are amino acids?
Your cells are created from amino acids, and there are 21 total amino acids, 11 of which your body makes. Whey protein boasts the nine essential amino acids your body needs. Whether through your diet or through supplementation, you need to make sure you are getting enough protein each day.
Does whey isolate make you gain weight?
Protein by itself doesn’t cause weight gain. If you gain weight, it’s because you are consuming more calories than you are burning, leading to a caloric surplus. Whey protein can actually facilitate weight loss through the use as a meal replacement that keeps you fuller for longer. This way, you won’t be as likely to snack all day or make other unhealthy choices, which would lead to a caloric deficit.
Is whey protein just for athletes?
No, but you should be active in some way. Whey protein powder shakes do contain calories, so if you are taking protein powder but not burning any calories, you will end up with a caloric surplus and gaining weight.
In Conclusion
There are many different types of protein powders, with whey protein powder being the most popular. The three kinds of whey protein include: concentrate, isolate, and hydrolysate. You probably want to go with an isolate or hydrolysate. Concentrate may be the cheapest, but it’s also the most dangerous due to the unknown fillers.
Whey protein has a lot of health benefits but there are also some risks. Always stay under the recommended dosage.
When choosing which supplement to go with, it can be overwhelming and confusing. That’s why we created this list of the best whey protein supplements. Experiment with each one till you hit on the best one for you.
Read: Best Creatine for Athletes
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