However, a recent review of the evidence concluded that total daily protein intake is the most relevant factor in muscle growth. Whether protein is consumed around the workout or not doesn’t seem to matter much ( 20). They’re used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules. Hydrolysate: Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster. It causes a 28–43% greater spike in insulin levels than isolate ( 11).

So what happens if you consume too much? 'Whilst protein is essential for muscle repair, growth, and various bodily functions, excessive protein intake can cause kidney strain, especially in those with pre-existing kidney conditions,' says Aitken. 'You may also experience bloating and constipation.' That’s why we’ve enlisted the help of professional sports nutritionists to find out all the essential information you need when shopping for protein powder for muscle growth and recovery. Also known as mass gainers or muscle gainers, ‘these powders are comprised of protein with added carbs and fats to increase your calories', says Fleming. 'If you struggle to consume enough calories each day then a powder like this will assist in increasing your bodyweight and muscle stores.' Low-calorie Dairy Protein Powder Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training ( 16, 17, 18, 19).Red meat, fish, and other dairy products also contain high-quality protein, but it’s difficult to match the convenience of a protein powder when you’re in a rush. Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss. Whey’s biggest rival on the protein powder market is soy protein. However, there’s concern that soy protein can act as a phytoestrogen, meaning that it replicates oestrogen in your body and disrupts your muscle-building ability.

Basically, what she was eating was unflavoured and unsalted cottage cheese. The lumps are known as the curds and the liquid is the whey protein. When cheese is made, whey is leftover as a by-product. Sometime during the 1900s, somebody discovered that they could turn this liquid is a protein-dense powder and market it as an exercise supplement. Different Types of Whey Protein Ok, admittedly sometimes these sweet treats don’t taste as good as the real thing, but they help to hit the spot, particularly when you’re on a reduced calorie diet. TPW have some of the tastiest treats on the market. Any downsides to Protein Works? Both whey concentrate and whey isolate provide a convenient source of protein. However, if you’re cutting or are strict on your macros, an isolate gives you a little more control over your carb and fat intake. Most flavored whey proteins are also rather delicious and can be used to add an incredible taste to healthy recipes like smoothies. Likewise, if you're just trying to top up your protein or are going for body recomposition (reduce fat & increase muscle simultaneously), then just a standard protein powder will be fine as you will want to eat the majority of your calories from your diet, since this will assist in keeping you satiated.’ What are The Best Types of Protein Powder?The first one is the price. Protein Works positions itself more in the premium category, offering high-quality products that often come with a slightly higher price tag. Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping. Some people are also allergic to whey. Bump it up to the Total Mass Gainer and you’re looking at 477 kcals, 31g of protein and 63g of carbs per serving. This comes from a carbohydrate blend of oat flour, maltodextrin and dextrose, coupled with a protein blend of soy protein isolate, milk protein concentrate and whey protein concentrate. You’ve also got MCTs in there to provide healthy dietary fats. Whey is generally well tolerated, though people with lactose intolerance need to be careful, and some people may even be allergic to it ( 6). Summary

This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression ( 39, 40, 41, 42).Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them. Whey concentrate is the most basic type of whey powder. If you’re on a budget and want to grab the cheapest container off the shelf, this is probably the whey supplement for you. Generally, whey concentrate supplements contain about 80% protein by dry weight. Some of the prices are a little steep, which might pose a challenge for those on a tighter budget. But other products, like the nut butters, are competitively priced and offer good value for money.