Whey Protein Facts: Types, Benefits, Composition, Side Effects and More (FULL GUIDE)

When you think of fitness or health generally, the great importance proteins play in our body cannot be over-emphasized.

From repairing worn-out tissues that help increase muscle strength during workout, to increasing muscle mass and to improving muscle recovery.

Protein benefits are simply enormous and Whey protein is just one of them.

Let’s talk about it some more!

Everything you need to know about whey protein is articulately written in this article to guide you.

Introduction to whey protein

Whey protein is made from cow's milk, it is a pure, all-natural, high-quality product that contains little to no fat, lactose or cholesterol and is a rich source of essential amino acids.

In its purest form, whey protein isolate, it provides benefits for men and women of all ages, including infants and toddlers.

Whey protein provides innumerable benefits to athletes and dieters, boosts the immune system, helps bone strength and improves overall wellness.

As time goes by, new studies on whey protein continue to verify and amplify its positive benefits.

Currently, whey protein is regarded by a growing number of people to be beneficial in cardiovascular health, athletic strength and the proper growth of infants and toddlers.

There have been many studies that have concluded that high-protein diets are a good method for weight loss in many people.

However, what few people know is that there is a difference in the type of protein used in the diet as regards the overall health of the dieter.

Whey Protein Info provides detailed information about whey protein powder, drinks, concentrate, and best whey protein, as well as the benefits of whey protein and other helpful whey protein facts.

Whey Protein in History

Whey was discovered many years ago about 6,000 years B.C. when someone noticed that whey and curds (sour milk) naturally separated from goats’ milk.

Years later, the whey was still being thrown out while the curds were used in making cheese.

Then years later, things began to change and the significance of whey got to be noticed. Hippocrates (446 – 337 BC), the father of medicine prescribed it to his patients around 330 BC and he called it “serum.”

Later, Galen, an ancient doctor who lived in the Roman Empire also prescribed Whey to his patients and since then, it has been used to treat illness and improve health.

In 1749, in Gais, a remote mountain village in Switzerland, a patient, who could not be cured by his doctors, was healed by drinking whey on a daily basis.

The news had soon spread around and people trooped to Gais to reap the health benefits of whey protein.

Not so long after, a health spa was soon opened in Gais, followed by more than 160 spas across Switzerland, Austria and Germany.

These spas were most active throughout the 18th and 19th century, catering to emperors and aristocrats from across every part of Europe.

These spas served whey in its liquid form, which is very perishable, especially with 18th century technology. It had to be consumed within 10 hours or it would go bad, unfit for consumption.

The whey that was produced from cheese-making the night before had to be carried down the mountain to arrive at the spas before dawn.

But now, thanks to the invention of whey protein powder, its benefits are undeniably available everywhere.

PS: We listed 10 best whey protein supplements. Click here to review 6 more…

Protein Supplementation

Proteins are essential macro nutrients for the human body. They are the building blocks of tissue and may also serve as a source of fuel.

Proteins generally can produce as much energy as carbohydrates but a lot less than fats and oils. Proteins are made up of amino acids linked together by peptide bonds.

When proteins are ingested, they are exposed to enzymes that break them down into polypeptides and further down into peptides and the amino acids.

Amino acids are the building blocks of our bodies especially of muscular tissue.

Proteins are believed to be beneficial in the field of athletics. This is so because amino acids are the building blocks of tissue can help speed up tissue recovery and aid the repair of damaged tissues.

Our bodies may use protein as an anaerobic fuel when carbohydrates are low and may also use them as aerobic fuel when our lipid levels are low.

In fitness, performance and sports niches, use of protein supplements is widespread. Protein supplements may come in the form of shakes, powders or pills.

The use of protein supplements can be broadly classified into two types;

• Animal based protein supplements

These supplements are derived from the processing of animal products such as eggs, milk, cream giving rise to products like whey and casein.

• Plant based protein supplements:

These supplements are usually produced from processing of plant products such as rice, soy, hemp, legumes giving rise to derivatives such as rice protein, pea protein, hemp protein and even soy protein. See foods contain this essential stuff.

So, what is Whey Protein?

Whey is a natural substance, the liquid part of fresh milk that is left over from the making of cheese, and has been used for health related reasons for many years now.

Whey protein is considered a complete protein that contains all 9 essential amino acids and contains very low lactose content.

It is fast and easy to digest and have a high concentration of branched-chain amino acids (BCAAs) which are highly concentrated in muscle tissue, and are used to fuel working muscles and stimulate protein synthesis.

Interestingly, even a small amount of whey protein has been shown to be very beneficial, with as little as 10 grams of whey protein (combined with carbohydrates) shown to stimulate the rebuilding of muscle when consumed immediately after exercise

There are whey protein supplements that people use, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean tissue mass.

There are good evidences to support the use of whey protein for increasing muscle mass, relieving allergy symptoms, reducing appetite, and providing protein.

Forms of Whey Protein

There are several forms in which whey protein may be produced;

• Whey protein shakes

Protein shakes can range in their protein content, but all contain some carbohydrates and maybe a little fat. They have variety flavors in powder form or in ready-to-drink packages, such as cans or foil packs.

Protein shakes are used mainly by athletes who need nourishment right after their workouts, says Jose Antonio, chief executive officer and co-founder of the International Society of Sports Nutrition (ISSN).

• Whey protein powders

Essentially, protein powders are a highly processed and dehydrated form of protein that can be reconstituted (mixed) with water and other beverages to form something you can drink (e.g., a shake).

They’re used for various purposes outside of bodybuilding, but within the sport, protein drinks are used primarily to help build muscle mass and to increase overall caloric intake.

Generally speaking, the shake is supposed to give you all the benefits of a protein-rich food source with added convenience and portability.

Types of Whey Protein

There are three primary types of whey protein: whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH). Let's look at each of these in turn:

• Whey Protein Concentrates

These have a typically low quantity of fat and cholesterol.

In comparison with the other forms of whey protein, they have higher levels of bioactive compounds, and carbohydrates in the form of lactose.

They can range from as little as 29% to as much as 89% protein by weight and are mild to slightly milky in taste.

• Whey Protein Isolates

The whey protein isolates are processed to remove the lactose and fat.

They are usually lower in bioactive compounds as well.

The isolates are 90%+ protein by weight.

Like whey protein concentrates, whey protein isolates are usually mild to slightly milky in taste.

• Whey Protein Hydrolysates

The whey protein hydrolysates are whey proteins that are pre-digested and partially hydrolyzed for the purpose of easy metabolism.

They are generally more expensive than the isolates and concentrates.

However, they are more suitable for individuals with allergies as they may be less allergenic than other forms of whey.

How they are produced

To make things easy to understand, let’s depict the complete process visually. The whey protein manufacturing undergoes a set of steps as shown in the image below.

Hereon, I would like to take the opportunity to explain each and every step.

Step 1: Whey protein is a dairy product and it is obtained from cow’s milk. The best cattle farms are chosen and it is ensured that the cattle is healthy and are properly fed.

These cows are milked daily for 1-2 times through automated machines.

The milking facility is a part of cattle breeding farms and let me iterate it again that the complete milking process is human-free.

The machines ensure that milking process is bacteria free and is faster and safer.

Step 2: The milk obtained from the cows does have some harmful bacteria present so it has to go through pasteurization.

Some of the bacteria residing in milk die when cooled at around 4° C.

Step 3: Tons of cooled milk is then transported in big refrigerated tankers to the nearest cheese processing facility.

Whey protein is the by-product of the cheese manufacturing process. Ideally the cheese manufacturing facility is located nearby the cattle breeding farm.

Step 4: In the cheese processing facility, the milk goes through a process called pasteurization. Pasteurization is the process devised by Louis Pasteur.

Pasteurization ensures that there are no bacteria breeding in the milk. Milk, if not treated, contains some harmful bacteria that can be fatal for human health.

Step 6: Here is where the real action begins. The pasteurized milk is subjected with enzymes to separate whey from casein.

Casein is the dominant product in milk and is used to prepare cottage cheese or other variants of cheese.

On the application of enzymes, milk gets separated into two parts – liquid and solid particles.

The solid particles are collected and are processed as cheese. The liquid part is the one which contains whey as well as fats and carbs.

The liquid whey is sent for further purification to remove fats, carbohydrates, water and minerals.

Step 7: This is a rigorous process! Lots of machinery is involved, too. The liquid input from Step 6 is treated to obtain Whey Protein Concentrate (WPC).

The liquid whey is sent to a protein manufacturing plant where it is instantly loaded into a massive web of stainless steel turbines that have special ceramic filters.

The current process separates fats and lactose from the liquid solution eventually producing Whey Protein Liquid.

Step 8: This is the last step in the processing of whey. The liquid is put into a dryer that has hot as well as cold air to dry out the water and separate the solids from the liquid.

The resultant powder might have around 90% of Whey ratio. The process also ensures that Whey doesn’t lose its nutritional value and the protein doesn’t get denatured.

HOT TOPIC: The 13 Kick-Ass Home Made Whey protein Shake

How to make whey protein at home

For people who have difficultly consuming adequate amounts of or the right types of protein-rich foods, it may be necessary to use supplements such as whey protein.

Whey protein is one of the most commonly used supplements because the body tends to absorb whey faster than other supplemental forms.

Whey protein supplements can be conveniently made and consumed in your home with the right ingredients.

Step 1: Purchase milk and milk products such as yogurt, cottage cheese and buttermilk. Whey protein is a high-quality complete protein that is present in most dairy products.

Milk consists of 27 percent protein overall with 80 percent derived from casein and the other 20 percent from whey.

Cottage cheese is made by separating cheese from its water, which is high in whey proteins.

For this reason, the water should not be discarded and instead used while cooking other foods such as soups and stews as a broth or in gravy.

Step 2: Place a small strainer over a small bowl or empty container.

Step 3: Put a cheese cloth over and into the strainer. If you don't have a cheese cloth, substitute use a double-lined paper towel instead.

Step 4: Pour a container of yogurt over the cloth into the strainer. Cover with a plastic wrap and place in the refrigerator overnight or for at least eight hours to set properly.

Step 5: Take the container out of the fridge the next morning and remove the plastic wrap. The hardened white substance in the strainer will be similar to cheese and is often referred to as yogurt cheese.

The bowl or container you used will contain a yellow substance that is the whey protein.

Let's consider uses of these supplements

Whey is an abundant source of branched chain amino acids and can be used to stimulate protein synthesis. As a result of this ability, whey protein can be useful for the following;

• Prevention of allergies

Majority of the individuals who have milk allergies are allergic to casein. Casein is the other form of protein present in cow’s milk which makes up about 80% of the protein in it.

If you suffer from an allergy, it is more likely to be a casein allergy. Very few individuals suffer from an allergy to whey protein.

In these instances, partially digested and hydrolyzed forms of whey protein may be more appropriate.

• Weight gain in people with HIV/AIDS

Therapeutically, whey protein can be used to improve the body composition of people suffering from HIV/AIDS.

The ability of whey protein to induce protein synthesis is responsible for this. Also, whey protein has been found by one study to improve the CD4 cell count of people living with HIV/AIDS.

In addition to these, whey protein can reduce the incidence of wasting and opportunistic infections by not only stimulating the growth of muscle tissue but also boosting the immune system.

• Eczema

Whey protein has been used for years for babies who are at risk of developing eczema or who have developed eczema as a reaction to food allergens.

Investing in formula made with all whey protein can help prevent your child’s eczema from flaring up.

In addition to breastfeeding, avoiding cow’s milk and certain other highly allergenic foods during pregnancy can also reduce your child’s eczema risks.

• Psoriasis

Whey protein contains a number of bioactive compounds that have been proven to be beneficial to the immune system.

For example, whey protein contains lactoferrin, a bioactive compound that reduces inflammation and has been found to be beneficial in the treatment of psoriasis.

Several studies done on people with psoriasis have shown that using whey protein is beneficial to the reduction in the symptoms of psoriasis.

• Athletic Performance

Body builders prize whey protein as a good source of the amino acids leucine, isoleucine and valine.

Together these amino acids make up the BCAAs (3-branched chain amino acids) that are important in building muscle.

In addition to this, whey protein can also shorten recovery time and reduce soreness as it causes muscle repair to be very effective.

In the same vein, whey protein is necessary for endurance athletes to prevent their bodies from going into a catabolic state due to the stress placed on it in training.

It is also important for repair and regrowth of muscles after workouts.

Best time to use them

Granted, whey protein absorbs easier and faster. But there are times when taking proteins aren’t quite healthy such as during workout.

You should take carbs instead to help you exercise longer. Below are best times to have protein in order to have a sustainable and enduring workout experience.

• Taking Whey Protein before a Workout

To have a greater endurance during your workout session, you should take Whey protein at least one hour prior to your workout. Taking it immediately, just before you begin your training won’t do much good at all.

By having protein in your system before working out, you're allowing the protein to begin the repair process.

So, when you start to tear down muscles, the protein will already be there to start repairing them. See our recommended PRE-WORKOUT supplements here

• Taking Whey Protein after a Workout

Since Whey Protein is quickly digested, you could take whey protein alone within 30 to 60 minutes after a strength-training based workout.

Taking whey protein after your workout would help recover the muscle.

However, do not overdose yourself with high protein intake. Taking at least 50 grams would do. See our recommended POST WORKOUT supplements here.

Benefits of Whey Protein Supplementation

If you are considering whether or not it is important to use whey protein supplements, here are a few more reasons to convince you.

Whey protein supplements in addition to its therapeutic uses also have some amazing benefits for people using it as a pre-workout or post-workout supplement. These benefits are;

• Weight loss

Whey protein has the ability to induce weight loss by several of its actions. Firstly, WP is known for its ability to build up muscle tissue.

The more muscle you have, the higher the amount of energy you expend even when resting.

Furthermore, whey protein improves satiety levels, reducing hunger and suppressing your desire to eat. Weight loss is basically using up more calories than you consume daily.

Therefore, increased muscle mass and increased satiety will work hand in hand to keep your weight in check.

• Toning and Lean Physique

As a result of the ability of whey protein to help burn fat while at the same time increase the muscle mass, it definitely leads to a toned body and leaner physique.

It is even more efficient than most other supplements because it performs the dual function of bulking the muscle tissue while cutting fatty tissue.

• Increase in Muscle Mass and Strength

As it is with other sources of protein, consumption of whey protein shortly after intense exercise can be beneficial to muscle building and strengthening.

Early studies have shown taking whey protein supplements before or after exercise can improve muscle strength, lean-muscle growth and immunity.

One study of 387 U.S. Marines put protein supplements to test during basic training and found that the marines who took the whey supplements were more likely to gain increased muscle mass.

In addition to this, small studies show whey protein may have an edge over other proteins at increasing muscle mass.

For example, researchers at the Human Performance Laboratory at the University of Connecticut divided 63 men and women into groups receiving a soy supplement, a whey supplement or a carbohydrate supplement.

Over the course of a nine-month training regimen, researchers found that those taking whey protein gained several more kilograms of muscle mass than people taking the other supplements.

This is according to the 2013 article published in the Journal of the American College of Nutrition.

• Increase Endurance

What if I told you that whey protein actually made you stronger at the gym?

Well, research published in the Journal of Medicine and Science in Sports and Exercise aimed to figure out if whey protein enhanced exercise performance.

Researchers split up 40 male rats into four groups. Two groups of rats were sedentary, but one sect received whey protein while the other ate normal feed.

The other two groups of rats were forced to swim every day; one sect ate normal feed and the other had whey protein.

You can probably guess that the swimming rats decreased their body weight, and they did.

But the swimming rats that also consumed whey protein increased their grip strength and their time to exhaustion doubled.

Stress Reducer

Remember when I mentioned that whey is a complete protein because it contains all of our essential amino acids?

Well, one of those amino acids happens to be tryptophan.

Tryptophan is that sneaky little guy who makes you feel calm and sleepy after a big turkey dinner. But it’s also linked to your brain’s production of serotonin.

When you have low levels of serotonin, you may start to show signs of having anxiety and depression.

However, by increasing your serotonin levels through a diet rich in protein like whey, you’ll be able to produce more serotonin and keep those feelings of stress at bay

• Reduced hunger

Whey protein has the ability to improve satiety like most other protein rich foods.

In the same vein, whey protein while reducing hunger also provides your body with a form of protein that is readily available for absorption unlike most other proteins that take more time to be digested and absorbed.

• Speedy Recovery

Whey protein supplements because of their ability to improve the repair of broken down muscle tissue are also able to speed up your recovery after you engage in physical activity.

In fact, whey protein improves to effectiveness of your workouts by causing you greater muscle gains with less soreness and also reduces the tendency of athletes to burn out. Check our recovery formula article here.

• Support a Healthy Heart

A study done by the Department of Food Science and Human Nutrition at Iowa State University concluded that adding a whey protein drink to the diets of young subjects with high blood pressure lowered both their systolic and diastolic blood pressure.

However, participants with normal blood pressure levels didn’t see the same lowering results.

The Journal of Dairy Science also brings good news; the study reports that giving both rats and healthy men milk containing whey protein, not only lowered their triglycerides and systolic blood pressure, but raised their HDL levels, or good cholesterol levels.

• Control Blood Sugar

We know that eating protein alongside foods that have sugar helps control the rate at which sugar enters the bloodstream.

That’s why it’s healthy to mix protein and fruit, like snacking on a piece of cheese with an apple.

Since whey is protein, it’s no wonder researchers believe that combining whey with sugary foods helps diabetics lower their blood sugar.

How to use the natural supplements

When you exercise intensely, you cause minor tears in the muscles which stress is placed on.

The site of these tears can be repaired with the help of protein and amino acids resulting in bigger and stronger muscles.

These sites are usually primed for the uptake of protein and amino acids for their repair up to forty five minutes after a workout.

Using whey protein supplements in this time frame can optimize your body building, fitness and weight loss goals.

Whey is acknowledged for its superior amino acid profile, high cysteine content, speedy digestion and mixture of peptides. It is a complete protein.

This means that it contains ALL essential amino acids. Whey also contains more branched chain amino acids (BCAAs) than any other source of protein and more leucine than other types of protein.

Many of whey protein's health benefits are linked to a powerful antioxidant called “glutathione”. People with HIV, liver disease, diabetes and various cancers will usually develop low glutathione levels

It is also important that you take whey supplements shortly after working out because they are speedily digested.

If they are taken a long time before or after working out, the supplements will likely provide minimal benefits. See the reality and myth of WP here.

The Best Whey Protein to Buy

How do you choose a whey protein powder? Do you go on the recommendation of your buddy at the gym and take what he takes? Do you pick the bottle with the shiniest, most cutting-edge label?

The truth is, these are serious questions. You know that taking whey protein at the right times of day can make all the difference in between building an extra half-inch on your arms or adding 20 pounds to your personal best on the bench press.

But not just any whey will do. There are great whey protein products and there are not-so-good whey protein products. And being able to tell the difference between them can be critical to your gains.

The first step in determining whether your protein is worthy is to give yourself a pat on the back. You’ve recognized whey’s benefits and have included it in your daily regimen.

Just to review, whey is enormously beneficial for several reasons, including amino acid and microfraction content (more on that in a minute) and digestion rate.

Whey is one of the richest sources of BCAAs, which include the three amino acids leucine, isoleucine and valine. .

These provide antioxidant benefits, boost immune function and enhance muscle recovery and growth.

But probably the most critical factor that puts whey protein miles ahead of other forms of protein is digestion rate.

Whey digests very rapidly. In fewer than 30 minutes it can fast-track a good portion of its aminos to your muscles, and that rapid delivery of amino acids to muscle cells has been shown to be important for pushing muscle growth.

Once again, check our top recommendations here.

Safety considerations

Whey protein supplements are generally considered safe to use even for people with allergies to other substances. The chances of a person being allergic to whey protein are very slim.

It is important to read the labels on any whey supplements you intend to use as some supplements have more chemical additives than others.

Whey protein is quite easier and quicker to absorb than protein found in most foods. While this is convenient, it doesn't necessarily mean it is better than protein-rich foods.

Proteins are generally essential for athletes, bodybuilders or anyone who do workouts. It helps to repair the worn-out muscles thereby increasing muscle strength.

It is likely safe to add whey protein supplements to your diet.

Although, if you already go steady on consumption of natural healthy foods, that are highly rich in protein, you might not be considering whey protein after all.

Taking Whey protein if you have pre-existing medical conditions such as kidney problems, liver failure, renal disease or diabetes should be avoided as it is very unsafe.

It is also very important that you know the form of whey protein that you are taking.

People with severe lactose intolerance may want to stay away from whey concentrates and go for isolates or hydrolysates. People who have allergies may also want to go for whey hydrolysates.

As always, it is important to consult your doctor before you start a new course of supplements especially if you have allergies or food intolerance. Read about signs and symptoms here.

Whey Protein Dosing

The dose of whey protein you will use is dependent on your reason for using whey protein as a supplement and any health conditions you might have.

Also note that dosing varies across brands because there are differences in the composition of commercially available whey protein supplements on the market.

As a general rule,

• For Athletic Performance, Fitness and Weight Loss

You will need to take 1.2-1.5 grams/kg of whey protein in combination with strength and resistance training for 6-10 weeks.

• For HIV/AIDS-related weight loss management

You will need to take 8.4-84 grams of whey protein per day, or 2.4 grams/kg per day in a high-calorie formula, or 42-84 grams per day in a glutamine-enriched formula.

Side Effects of Whey Protein Supplementation

Whey protein is likely safe for babies, children and adults when taken in appropriate doses. High doses can cause some side effects such as

• Increased bowel movements
• Gas
• Flatulence
• Reduced Appetite
• Fatigue or tiredness
• Nausea
• Thirst
• Acne
• Milk Allergies:
• Bloating and Cramps
  

If you are allergic to cow’s milk, you should talk to your doctor before using whey protein.

Tips to avoid the side-effects of Whey Protein

Like everything else in life, moderation is the key to staying on the safer side.

Moderate usage of whey protein would keep you enjoying the numerous health benefits it brings. As much as possible, try and avoid overuse.

In order to avoid all possible side-effects of whey protein, it would be a good idea to limit yourself to 30g of whey in one setting and if you must use more than 30g, feel free to spread the dosage.

If you have a history of any medical condition such as liver or kidney problems, it is best to consult with your personal physician before using any dietary supplements. Below are tips to avoid high dosage of whey protein and reduce its side-effects.

• Reduce blood sugar levels

Whey protein can reduce your blood sugar level. Therefore, if you are diabetic, low on blood sugar, take drugs, herbs, or supplements that affect blood sugar.

Be sure to have your blood sugar level monitored by a qualified healthcare professional before you decide to take any dietary supplements.

• Increase the risk of bleeding

Those with bleeding disorders should adjust Whey protein dosage or stick to whole protein foods.

• Causes low blood pressure

Caution is advised in people with low blood pressure or in those taking drugs or herbs and supplements that lower blood pressure against the overdose of whey protein

• Drowsiness or sedation

You should avoid taking overdose of whey protein if you are driving or operating heavy machinery.

• Medications and drugs

You should use whey protein cautiously especially if you take medications, including agents that affect the immune system and agents that lower cholesterol.

• Stomach Disorders

People with stomach disorders should avoid overuse of whey protein and use sparingly.

• Allergies

If you are lactose intolerant, sensitive or allergic to dairy products such as cow’s milk, goat’s milk, or sheep’s milk, it’s best to avoid use. Avoid using whey protein long-term and in excessive amounts.

• Infant formulas

You should only get infant formulas that have approved sources of whey protein.

• Pregnancy and breastfeeding

There is a lack of scientific evidence on the use of whey protein during pregnancy or breastfeeding. So, it’s better to stay on the safe side and avoid use.

Verdict: As long as you take the dosage in moderation and consume it within your daily protein needs, it’s okay to use whey protein.

However, do not forget the simple rule of talking to your doctor who would determine your protein needs and also decide which would be best for you.

Are there whey Protein Alternatives?

Whey protein is great because it helps with muscle recovery and gaining muscle mass, while providing so much amazing health benefits. However, it could be quite expensive when you consider natural alternatives.

Add to that, you need to be sure of your health conditions by consulting your doctor, nutritionist or any qualified healthcare provider before you can start taking it.

But you can never go wrong if you go all natural. If you are looking to save money, below is some top-of- the- chart list of whey protein alternatives that would help.

1. Egg White Protein

Egg protein is extremely bioavailable, which means your muscles are able to use more of it, says nutrition consultant Mike Roussell, Ph.D.

It is higher in branched chain amino acids (BCAAs) and also naturally free of fat and carbs, making it an incredibly pure form of protein delivery.

2. Hemp Protein

Most protein powders are pure protein, but hemp powders also contain omega-3 fatty acids and belly-filling fiber. Hemp protein also contains all of the essential amino acids, which are necessary for building muscle.

3. Yoghurt

Fat-free Greek yoghurt is an excellent source of protein, and it is also delicious. It contains more than enough protein content to encourage protein synthesis in the body, as discovered by McMaster University.

It is cheaper than whey protein and can be taken anytime of the day; either before you hit the gym or before you even go to bed.

4. Lentils

Lentils have become popular with vegans who try as much as possible to avoid anything associated with dairy products. Lentils are rich source of protein and high in fiber and these are quite cheap too.

5. Fish

Oily fish are also a rich protein source. They contain all the essential fatty acid and Omega-3 which helps reduce your bad cholesterol while raising the good cholesterol.

They have been proven to contain very little saturated fat. They can be seen as the ideal alternative choice to red meat which has likely saturated fat content.

6. Pea Protein

Pea Protein has a great amino acid profile, including a lot of the branched-chain amino acids that are well-known for decreasing muscle breakdown after workouts.

It has insane benefits that can help improve your health such as improve muscle recovery, regulate blood sugar and reduce the rate of heart disease.

Conclusion

While it is good to take the best supplements whether for exercise enhancement or as dietary supplements, you should never replace real food with any whey protein product regardless of how good it is!

Nothing is better than organic, with a variety of options to choose from grass fed animal foods or ocean caught fish for providing your daily requirements of quality protein and the nutrients that come with it!

Generally, whey protein has received mostly positive reviews from a number of health experts, saying that it has immense benefits to health as proteins would, naturally.

But the point is this; when used under the supervision of your physician, you can prevent harmful side effects of whey protein.

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