If you’re looking to build muscle, boost your performance, and make the most out of all your hard work in the gym, whey is the way to go.
Smart guys don’t build up supplement stacks based off hunches and the hard work of companies looking to sell their wares (although that certainly doesn’t hurt). Research suggests that using protein along with resistance training can help maintain lean body mass and increase upper and lower-body strength. That’s just the start of the benefits you can get from the powdery stuff — studies performed on mice suggest whey protein could improve performance, too.
But walk through the aisles of any supplement store, and you’ll see a wide variety of different protein types. So why whey? One of the major benefits of using whey protein is that it contains a wide range amino acids not seen in plant-based protein products, like pea or hemp proteins, says Marie Spano M.S., sports nutritionist for the Atlanta Hawks, Braves, and Falcons.
“With any plant-based protein, it’s not a complete protein,” Spano says. “It doesn’t have all amino acids necessary for muscle growth and repair.”The ease of protein powder lends itself to on-the-go options like shakes, but you can use it to boost the protein content of real food, too. When it comes to incorporating whey protein into meals, Spano suggests adding it into foods like yogurt or oatmeal because the moisture makes for easier integration. She also recommends combining whey with foods like peanut butter that have significant fat content, since that helps compensate for the drying effects that whey protein sometimes has.
Any 100 percent whey protein powder can work well in your smoothie. But for even more targeted body benefits, check out this list of whey powders. (Not sure what all that jargon on your bottle of whey means? Click here for our Protein Label Decoder.)
Jay Robb
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Unlike most protein powders, this low-carb variety has no maltodextrin, leaving room in your diet for carbs that pack more nutrients, according to nutrition consultant Mike Roussell, Ph.D.
BSN
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If you’re all about flavor, this is the supplement for you. BSN teamed up with Cold Stone Creamery to bring the deliciousness of the sundae bar to your shaker bottle, complete with 22 grams of protein per serving.
Optimum Nutrition
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This whey supplement isn’t messing around when it comes to protein per serving — at 30 grams, it’s the highest ratio on this list. The whey isolates go through a hydrolyzation process, which the company claims will make it easier for your body to break down.
Garden of Life
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Concerned about your gut? This certified organic supplement is sourced from grass fed cows and contains probiotics to help your digestion, along with the 21 grams of protein per serving.
NAKED Nutrition
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Minimalist? Naked whey strips everything out but the whey itself — no additives or sweeteners here. The supplement is also cold processed, which the company claims makes sure that no contamination occurs from chemical detergents, synthetic additives, or heavy metals.
Cellucor
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Creatine, a compound made from amino acids, can help reduce fatigue during heavy lifting and boost muscle gains from strength training. College students who supplemented with creatine protein powders before and after pumping iron increased their bicep muscle thickness by 20 percent in 6 weeks, says a study in the Journal of Strength and Conditioning Research.
Muscle Pharm
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Get the best of both worlds in this protein powder: A blend of fast-acting whey protein fuel muscle recovery and growth, and slow-digesting casein quells post-gym hunger pangs. People reported feeling more satiated after drinking 20 grams of casein protein mixed with water than they did after drinking a whey protein or pea protein solution, a Swiss study found.
Legion Athletics
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If you have an allergy or intolerance to dairy, plain whey concentrate protein powders are going to cause issues. Whey isolate, a purer form of whey protein, has 99.9 percent of the offending lactose removed, making it a safe bet for lactose-intolerant guys.
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