Whey protein is a classic choice for your protein shakes. Learn the most important facts about using whey protein for your fitness goals.
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What is Whey Protein?
Whey protein consists of whey, which is produced during the manufacturing of cheese. To make cheese, rennet enzyme from the calf’s stomach or a microbial rennet is added to milk. As the milk curdles, the whey separates from the cheese.
In order to turn whey into whey protein, the liquid is gradually extracted from the whey, and it’s microfiltered until only fine whey powder remains. This is what forms the basis for a creamy protein shake.
Which whey is best? 5 quality criteria for good whey protein powder
Whey protein has long since freed itself from its dusty image as a bland protein for bodybuilders. And rightly so! Thankfully, giant black protein canisters are a thing of the past. Instead, you can find whey in all imaginable flavors and qualities.
It’s not so easy to keep it all in your head when you’re on the hunt for a good whey powder. Here’s a glance at the most important quality criteria for the purchase of quality whey protein.
#1 Local’s generally best.
At least when it comes to the manufacturing process. Simply because Whey Protein food that is “made in Germany” is produced according to strict quality controls and under high purity standards, which you can easily track yourself using standardized quality seals.
Of course, Whey Protein powders imported but approved for use in Germany are also safe.
#2 But not for everything.
In most cases, regional raw materials are the best choice, as short transport routes protect the climate. However, there are exceptions where regionality is not always the first choice. One of these is whey protein made from milk from cows raised on pasture.
For foodspring’s Whey Protein, we have deliberately chosen whey protein of NZMP quality. This means the cows graze 350 days a year under the open sky in extensive New Zealand pastures. The majority of their feed is grass, rather than concentrates.
This is not only better for the cows, but also for you: the more naturally a cow lives and eats, the better the quality of its milk. We see this best expressed in its fatty acid composition. Milk proteins from predominantly grass-fed, pasture-raised cows contains higher proportions of linoleic acid and omega-3 fatty acids.
Whey protein comes in all kinds of flavors. This is the case with most protein powders. Any additional flavoring must be declared in the ingredient lists. A high-quality whey protein should only contain natural flavors, not anything artificial.
#4 Concentrate & isolate are king
Not all whey is the same. Basically, the three forms of whey protein come down to:
Whey Protein Concentrate
Whey concentrates are the gold standard of whey proteins. They are microfiltered and unheated protein powders that are rich in essential amino acids (BCAAs). Whey protein concentrate is also easy to mix and ensures a creamy consistency of your whey shake.
Whey Protein Isolate
Whey isolate has a particularly excellent nutrient profile. During manufacturing, the protein is separated from carbohydrates, fat, and lactose. That’s why Whey Protein Isolates are usually well tolerated, particularly high in protein, and have few calories. Our Clear Whey contains exclusively whey protein isolate. This makes the protein drink a light and refreshing alternative.
Whey protein hydrolysate is broken down into short peptide chains during manufacturing and is therefore particularly easy for the body to digest, absorb, and utilize. It does, however, have two decisive disadvantages: It tastes unpleasantly bitter and is very expensive.
The combination of whey isolate and concentrate, which we use in foodspring Whey Protein, gives the creamy consistency and full portion of essential amino acids (from the concentrate) paired with the excellent nutritional values of the isolate. It’s the perfect supplemental support for your muscles and goals.
Advantages of whey protein supplements: What is whey protein good for?
Whey protein is an ideal dietary supplement to cover your daily protein needs and a higher protein intake. It supports you – along with a suitable diet and a targeted exercise plan – in building muscle and losing weight. More about this later.
The following specific characteristics and effects of whey protein are most important:
is high in protein.
is low in sugar.
Helps maintain the musculature.
Helps develop the musculature,
Helps maintain normal bones.
Meeting your protein needs is essential for the health of your musculoskeletal system and maintaining your muscle strength. It varies with your goals: if you want to build muscle or lose weight, your protein needs will be higher.
It’s best to calculate your protein needs for your goal individually and recalculate as your goals change. You can do this, for example, with our free Body Check.
Whey protein for muscle building
Whey protein helps your maintain muscle mass. It has a high biological value, containing all essential amino acids to give your muscles all the protein and amino acids they need.
To do this, it’s best to drink a shake within the first 30-45 minutes after your workout, when your body can absorb and utilize nutrients particularly well.
How much your protein powder actually provides you with the optimal muscle-building foundation differs from manufacturer to manufacturer. For our foodspring Whey, you need 30g. One can is enough for 25 protein shakes.
Whey protein for weight loss
When losing weight, whey protein supports the maintenance of your muscles. During a calorie deficit, your body breaks down energy stores. Unfortunately, it uses not only fats, but also muscles.
If you’re in a long-term calorie deficit without meeting your protein needs, you’re at risk of losing both weight and muscle definition. You’ll lose muscle mass and strength. That’s why, if weight loss is in your plan, a protein-rich diet should be at the heart of it.
As is the case when building muscle is your goal, with hey Protein you benefit from its high biological value with all essential amino acids. Again, it’s best to consume 30 grams of Whey Protein within the first 45 minutes after your workout.
Whey protein dosage
The correct serving size of whey protein varies from product to product, so it’s best to always look at the recommended intake. foodspring’s Whey Protein tastes best and is creamiest when you mix 30g with 500ml of the liquid of your choice.
Tip: Always add some liquid to the shaker first, then the powder, and then the rest of the liquid.
Whey protein supplement intake: the right way to go
When it comes to taking Whey Protein, there is no clear right or wrong, but here are two things to keep in mind.
A whey shake is a protein supplementation. Not a meal. Whey proteins give your muscles what they need after exercise and help you meet your protein needs. But it’s nevertheless important to still eat a balanced and protein-rich diet.
A good amount of protein per meal (or shake) is 20 to 30 grams. Your muscles can’t do anything with much more protein than that at a time – any excess is excreted via the kidneys. Spread your protein intake sensibly throughout the day with your main meals, shakes, and snacks.
More than just a protein shake – Whey protein with food
Whey protein can do more than just go in a quick shake. You can incorporate it into recipes for cakes, brownies, desserts, pancakes, as well as mueslis and bowls. With whey protein you can shake it up and make it work for you. These 3 recipes turn whey into an absolute star in the kitchen.
#1 Fudgy Protein Cheesecake Brownies with Cherries
Cheesecake and brownie with a healthy, protein-packed twist? Sounds too good to be true, but here it is. Perfect as a small dessert or afternoon snack.
Fluffy porridge with a crispy crust. Prepared in the evening, it’s perfect for a healthy breakfast to go. If you have a little more time, we’d suggest you prepare it fresh and enjoy it warm. Our basic recipe is low in calories. If you need a little more energy, just spice it up with nut butters, coconut cream, fruits, nuts, and anything else you feel like.
To make a classic protein shake, all you need is 500ml of water, milk, or milk alternative, and 30g of Whey Protein powder. Sometimes, though, taking things up a notch will keep you free of monotony. These 3 whey recipes are almost like milkshakes – just a bit healthier.
#1 Peanut Chocolate Milkshake
Creamy, chocolatey, nutty, rich in flavor – and rich in protein. This shake gives 100% pleasure with a protein pop.
Enjoy a piña colada to build muscle? Why not! This one doesn’t have any alcohol, but it’s protein packed and just as delicious as the real thing. For hot summer days, after intense workouts, or when you just feel like a little vacation.
Whey protein has a high biological value and all essential amino acids. It’s suitable as a support for muscle building and weight loss.
You can do more with Whey Protein than just make shakes: from creative milkshakes, to protein cakes, to an extra protein boost for your cereal. There are no limits to your creativity.
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