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“The protein can come from animal or plant sources, such as whey, soy, pea, or hemp protein, and may contain more than just one type.” What role should protein shakes play in your diet?
What type of protein is best? Animal sources include poultry, beef, dairy, seafood, and eggs, while plant sources include tofu, beans, nuts, vegetables, and whole grains.
Whey protein may be best for: Individuals seeking protein supplementation for muscle building. People interested in a protein solution to help manage blood sugar.
For bodybuilders, whey protein provides amino acids used to aid in muscle recovery. [15] Whey protein is derived from the process of making cheese from milk. There are three types of whey protein: whey concentrate, whey isolate, and whey hydrolysate. Whey concentrate is 29–89% protein by weight whereas whey isolate is 90%+ protein by weight.
This type of whey does not contain glycomacropeptide, which is formed only after the addition of rennet. [15] [16] [17] There is evidence that whey protein is more bio-available than casein or soy protein. [18] [19] Whey protein is commonly marketed as a dietary supplement, typically sold in powdered form for mixing into beverages. [2]
Whey is the primary ingredient in most protein powders, which are used primarily by athletes and bodybuilders to obtain the necessary amounts of protein for muscle building/maintenance on a daily basis. Whey protein has a high level of leucine, [21] one of the three branched-chain amino acids, making it ideal for muscle growth and repair.