Whey Protein Shakes Burn Fat and Build Muscle

Whey protein shakes have been around for quite some time and have been shown to be a great way to get extra protein in your diet without a lot of additional calories. Most whey mixes have about 120 calories and contain about 20 grams of protein per scoop. Mix a scoop in with some cold water or milk and you have a high protein, low calorie meal in about a minute that is easy to consume and gets into your muscles quickly.

Whey protein shakes should be a regular part of your diet if you have weight loss or muscle building goals. That being said, don't overdo it and think you can drink it all day long. Even though whey protein shakes have been proven time and time again to have no negative side effects, anything in excess can be hazardous. Make sure you are using them as a supplement to regular meals of balanced proportions and not as a crutch to eat unhealthy or avoid learning proper eating habits.

How to Select the Best Whey Protein

Choosing the best whey protein in the sea full of supplements can be quite a challenge. If you visit a GNC or any bodybuilding website you will probably find at least 20 different whey products all claiming to be the best whey protein supplement on the market.

At its core all protein is basically the same and impacts your body in about the same but there are really only two major types of protein supplements that are worth even exploring. Both whey and casein protein are made during the process of converting milk into cheese. The whey protein is the fast acting version of the protein and the casein is the slow acting. By fast and slow I'm referring to the rate of digestion. You drink some whey and it digest very quickly, you drink some casein and it slowly releases over a longer period of time. Some bodybuilders like to consume casein protein late at night so that they get protein while they sleep but this practice doesn't really have much scientific support behind it. The reality is you get enough casein protein from your food and most supplements put some in just to keep you feeling full longer. Whey is by far the most popular so let's focus on that.

Different Kinds of Whey Protein

The three main forms of whey include hydrolysate, isolate and concentrate. Hydrolysates are partly hydrolyzed, predigested proteins of whey that are easier to absorb but cost a little bit more than the other types of protein from whey.

Isolates undergo processing to remove the lactose and fat content. These are normally lower in compounds that are bio-activated as well. These are ninety percent protein in terms of weight and are mildly milky in taste.

Concentrates have a low level of cholesterol and fat but have higher bioactive compound levels and lactose carbohydrates. These are between thirty and eight percent in weight.

The bottom line is that the best whey protein on the market today is a mixture of isolate, concentrate and whey peptides. You will see all kinds of marketing like ion-exchanged, micro-filtered, all natural, etc… I like to keep my protein simple and avoid those products that have proprietary blends and throw in a little bit of all kinds of other stuff like NO, creatine, extra BCAAs, recovery formula, and so on. In my opinion the best whey protein meets the following conditions.

  1. Has been around for awhile: Jumping on every new supplement that comes out is at best a waste of time and at worse very dangerous. Remember that supplements don't require clinical testing or FDA approval and new ones come out every single day.
  2. Has positive reviews online: Check the big sites and look at their reviews. If a product doesn't have hundreds of positive reviews then it is either new in the market (fail on rule 1) or doesn't live up to its claims.
  3. Is just protein: Like I said above don't go mixing your protein with other supplements and not know what you are putting in your body. If you want to take creatine then buy creatine separate and mix them yourself.
  4. Is reasonably priced: There is not a whole lot of difference between micro-filtered protein and Ion-Exchange other than a little bit of fat in the latter. The only thing that really separates one brand from another is the flavors available and the cost so don't feel like you need to have this special protein for twice the cost.
  5. Taste Good: Some will disagree with me here and say that they will just drink anything as long as it has the ingredients they are looking for. Me personally I'd rather have my drink taste good as long as I'm getting the same quality. Flavors like ice cream, chocolate cake, cake batter, root beer float, and many more make you feel like you are having a snack but you are really eating healthy.

So without further ado, here are my protein supplement top picks

gain 41 lbs of muscle in 24 weeks

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