Ah, protein powder. So many people use it, but so very few really know what's it about. Specifically, which kind to use. For starters, there are 6 different types of protein powder:
Isolates
Concentrates
Wheat
Soy
Casein
& Egg White Powder
Though the most popular ones are the Isolates & Concentrates. You're probably thinking to yourself, what's the difference? They're all protein anyway. Au contraire, the difference between these two are vast.
Let's start with the Isolate. Full disclosure, I might be a little biased because isolate's are my favourite kind of protein, and I'll tell you why in just a second. But first, just what the hell are Isolates?
A whey protein isolate is the by-product of what happens when you make cheese.
And yes I know it's gross, but it sounds grosser than it looks. But after this cheese waste is made, it goes through a very thorough process, where the only thing that's left from it is the protein, the most important part. And while most powders have about 70-85% protein, Isolates have about 90-98% protein!
But you don't care about that. You want to know why it's good for YOU.
Since a whey protein isolate removes everything except the protein, all you'll be getting is a clean dose that won't make you feel bloated but aid in preserving lean muscle mass.
How? It's because it's loaded with my second favourite supplement, BCAAs. To learn more about BCAAs, be sure to check it out here.
And if you're lactose in tolerant like me, this is the protein for you as there is almost NO lactose in it.
If you're solely trying to maintain your body, which is why all of you are here, this is your best option as your aim is to preserve lean muscle mass without all that other junk included.
If there is a con about this type of protein powder is that since of it's extremely thorough micro-filtration process, it's usually the most expensive one on the market.
Now onto concentrates, my old foe...
What are concentrates? Concentrates still come from the same place as the Isolates but their filtration process requires less time (and effort) than Isolates. This makes it the more cheaper & most common type of protein. But with that, you also get a significant dosage of fat, carbs and lactose, making it a nightmare for us lactose in-tolerant people, as well as a high amount of calories. And to top it off, it also consists of less protein/gram than isolates. Isolates being 90 % while concentrates being 75%.
There are some benefits to concentrates though. Namely the nutrients you might be getting from it's fat & carbohydrate content, which can help to add sizeable muscle (gains!).
You'll also end up feeling a lot more bloated in the end and that's not what we're working to achieve here.
So in the end, it's all up to you and what you're trying to achieve. If you're trying to preserve & promote lean muscle growth, choose isolates. If your goal is to look like a bloated bodybuilder, then go for concentrates. Whatever of the two you choose, make sure you eat at least .75-1 gram of protein/bodyweight per day. It doesn't have to be just protein powder!
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