When you are working out hard and being consistent, the last thing you want to ruin your results is not eating the right things. Even when you are eating the “right” things – like food packed with protein or a great source of carbs – there’s always room for improvement.
When was the last time you checked the ingredients on your nutrition label? 20 grams of protein can come from different sources and they aren’t all the same. You should definitely check the label to make sure you pick the product that will be best for you.
What is Whey Protein?
Milk protein is primarily made up of whey protein, 80% to be specific, and the remainder is casein protein.
Casein protein is great but it’s typically recommended for before bedtime as it’s a slow-digesting protein.
Whey protein is created during the cheese-making process, it’s actually the leftover watery substance. Doesn’t sound appetizing when we say it like that, but it’s really great in supporting our training and composition goals.
That watery substance is often dried and used to make different products, ranging from things like protein shakes, protein powders, supplements, infant formula, protein bars, and more(1).
Benefits of Whey Protein After a Workout
When you drink whey protein, your body digests the protein into amino acids which are needed for building muscle. Unlike some sources of protein, whey protein has all of the needed amino acids.
Remember playing with legos as a kid? If you were missing one block, you didn’t get to build whatever you envisioned.
The same goes for building muscle, the majority of research shows that protein coming from animal and dairy sources has the best amino acid profile which provides the building blocks you need.
There’s also the benefit of body composition changes when you consume protein after a workout. If you are looking to increase your lean mass and decrease your fat mass, definitely consider adding whey protein into your routine(2).
Whey Protein or Isolate: Which One is Better for Post-Workout Recovery?
Whey protein is a great addition whether you want to get stronger, build muscle, or lose fat. So, does it really matter whether you choose whey protein whey isolate? You will get very similar results but if you are sensitive to lactose, your stomach may thank you later.
The main differences really come down to your taste preferences, goals, and sensitivity to lactose.
Whey protein isolate is simply whey protein that has been filtered. Once filtered, we are left with a lower-fat, lactose-free, high-protein product.
So, if you are suffering from bloating, stomach cramps, diarrhea, etc. after drinking a protein shake, it’s worth trying a whey protein isolate.
The same goes for those that are looking to cut calories, it’s not a huge difference, but it’s the little things that add up.
Which One has More Calories?
Whey protein definitely has more calories. Remember we mentioned whey protein isolate being the filtered product that’s lower fat and higher protein percentage?
It could be as little as 2 grams of fat difference, which is only about 18 calories. But, it also depends on what else is added to the product. Are there sweeteners or other additives?
Each protein powder will vary slightly, however, you can expect around 20 grams of protein and 0 grams of fat and carbohydrates for the isolate.
Which Type of Whey Protein is Right for Me?
The biggest question here is are you sensitive to lactose or struggling with stomach aches after drinking whey protein? If so, it’s time to make the switch to a whey protein isolate.
It’s also worth considering how you want to use the protein powder. For whey protein, you may want to blend it with fruit or mix it with milk. There’s often a little more effort that goes into it.
With whey protein isolate, like Clear Naked Whey from Naked Nutrition, you can just mix it with water and you’re left with a super light and refreshing fruity drink. This makes it super convenient and an easy on-the-go option.
What You Need to Know
If you want to really reach your goals and get the most out of your training sessions, you should start incorporating a whey protein or whey protein isolate.
Incorporating whey protein into your daily post-workout routine is really going to help you get stronger, improve your body composition, recover, and build muscle.
Stick with a whey protein isolate if you want something with less lactose, fat, and calories. It’s also going to be easier to digest and get where it needs to go faster.
Sure, whey protein isolate is often a few dollars extra. But, we grab coffees every day that can easily range from $3-7 per cup, so why wouldn’t you grab something that’s going to be much more beneficial for less than $2/day?
