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Whey Protein Powder

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Written by Sam · Filed Under Supplements  41,438 views

whey protein powder

Whey Protein Powder

Whey protein powder is without a doubt in my opinion the most important supplement for anyone who wants to maintain or gain muscle size, lose body fat or just be healthy overall! Let’s look at why…

Benefits of Whey Protein Powder
Whether you are someone who wants to lose weight or gain muscle size and definition, there are a countless number of benefits when it comes to supplementing your diet with whey protein. Another huge bonus is that it is easy to digest and has high bio-availability for your body to make use of. So let’s look at some of the benefits.

Most importantly, whey protein contains essential amino acids, branched chain amino acids (BCAA’s) as well as glutamine. All these help you to enhance your muscle definition and function, build endurance, and slow down muscular deterioration.

As a result, your muscles will be able to recover from exercise more quickly.

Likewise, taking whey protein powder helps balance blood sugar levels to help you lose weight. The way it does this is by curbing your hunger for junky foods such as chips, cookies and your biggest no-no’s.

Furthermore, whey protein is incredibly helpful in building up muscle tissue. The amino acids also help your body to perform in peak condition. Not only that, but they encourage healthy functioning right down to the hormonal and cellular level as well. If you plan on exercising and increasing your muscle strength and size, whey protein powder is a must.

So where are you left now? Well, you are left with complete control over what you eat. Having a protein shake as a snack is the most powerful weapon in your arsenal against the fat which covers your muscle definition and kills your self confidence.

Did you get that? Your most powerful weapon! I cannot stress this enough!

Those who supplement with whey protein are able to gain more lean muscle and lose more fat weight then those who don’t take it. There isn’t really much else that can be said, but are there any side effects???

Possible Side Effects of Whey Protein Powder

Well no side effects have been shown although most doctors suggest that you shouldn’t be going overboard with protein shakes (i.e. a dozen protein shakes a day)! This is one thing I see some people get carried away with. Unless you are a serious bodybuilder you want to go for 2 -3 protein shakes a day at the most.

And remember this one rule, generally your body cannot absorb more than 30grams of whey protein in one sitting. Anything more and your liver is going to go into overdrive to try to process it all. The excess which it can’t absorb will just go right through you.

Recommended Product:
Optimum 100% Whey Protein, 5 Lbs., Double Rich Chocolate

Here are some of the top whey protein products I recommend:

Conclusion: Whey Protein Powder

Frankly, I recommend whey protein for everyone, including my mom! I have found it to be the one single diet supplement that has helped me the most when it comes to fat loss and gain in muscle strength, definition and size. It’s a great snack any time you’re hungry, and great for keeping you full until you have time to make a meal.

Major benefits again:

  • Easy to digest
  • Curbs cravings for junky foods
  • Contains essential amino acids to help you repair and build muscle tissue
  • Great replacement for unhealthy snacks and will in turn help you lose body fat
  • Very safe with no side effects

So, if there is one thing to add to your diet, it’s definitely got to be whey protein, especially if you have a hard time controlling your food cravings.

Take a look at my fruit smoothie recipes to get an idea of what you can mix your whey protein with to make it even yummier!

Please leave your comments below with how your experience with whey protein has been.

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Comments

  • jacynta

    hi, ive heard some people in australia that say protein is over rated..
    i train 3 – 4 times a week and am trying to lose body fat and gain muscle..
    i get sick of eggs whites and want to take a protein shake, how many shakes can i have a day? and can i have one late at night when im hungry and craving carbs?

  • jacynta

    hi, ive heard some people in australia that say protein is over rated..
    i train 3 – 4 times a week and am trying to lose body fat and gain muscle..
    i get sick of eggs whites and want to take a protein shake, how many shakes can i have a day? and can i have one late at night when im hungry and craving carbs?

  • Teresa DeMio

    Great idea! I’m totally going to do this now!

  • Teresa DeMio

    Great idea! I’m totally going to do this now!

  • Snonyourbusiness

    I think it’s helping me!
    I add it to my oatmeal each morning- it sustains me until lunch & I’ve noticed that my belly flab is really starting to go away since I began this.
    I didn’t know all the other info though- thanks!

  • Snonyourbusiness

    I think it’s helping me!
    I add it to my oatmeal each morning- it sustains me until lunch & I’ve noticed that my belly flab is really starting to go away since I began this.
    I didn’t know all the other info though- thanks!

  • http://weightlossandtraining.com/ Sam

    Excellent, great to see it starting to give results to some people already!

    Jacynta, interesting that some people in Australia think protein is over rated. Perhaps they are not looking at the whole picture and specific diets to see what is missing.

    With that said it is always advisable to check with a certified nutritionist on your specific needs (particularly if you have any food allergies). Everyone is different and their bodies may react differently but my recommendation is to slowly introduce protein shakes into your diet. Start off with one a day, then maybe make it 2 the next week.

    As you do this you will also find that you are more full before your meals so you can now have smaller meals. I generally don’t have more than 3 a day as I really enjoy eating other foods as well!

    Good idea for a night snack to curb your carb cravings and supply amino acids for your muscles to recover at night. They are extra calories though so do take that into consideration.

  • http://weightlossandtraining.com Sam

    Excellent, great to see it starting to give results to some people already!

    Jacynta, interesting that some people in Australia think protein is over rated. Perhaps they are not looking at the whole picture and specific diets to see what is missing.

    With that said it is always advisable to check with a certified nutritionist on your specific needs (particularly if you have any food allergies). Everyone is different and their bodies may react differently but my recommendation is to slowly introduce protein shakes into your diet. Start off with one a day, then maybe make it 2 the next week.

    As you do this you will also find that you are more full before your meals so you can now have smaller meals. I generally don’t have more than 3 a day as I really enjoy eating other foods as well!

    Good idea for a night snack to curb your carb cravings and supply amino acids for your muscles to recover at night. They are extra calories though so do take that into consideration.

  • Bman

    Just on that note though, nothing compares with real animal protein. Whey Protein powder is called a supplement for a reason. Its there to supplement what you cant get from real food. If you can keep it to a minimum, such as Post workout is better.
    Also when looking for a good powder try to get as close to 100% whey as you can. They are generally the powders that you will only need one scoop from and they mix a lot easier. Powders that are less than 100% usually require 2 scoops to get 25g of protein and you will go through these tubs a lot faster!

  • Bman

    Just on that note though, nothing compares with real animal protein. Whey Protein powder is called a supplement for a reason. Its there to supplement what you cant get from real food. If you can keep it to a minimum, such as Post workout is better.
    Also when looking for a good powder try to get as close to 100% whey as you can. They are generally the powders that you will only need one scoop from and they mix a lot easier. Powders that are less than 100% usually require 2 scoops to get 25g of protein and you will go through these tubs a lot faster!

  • Fran

    Hi, I’m on a protein replacement diet with balanced one meal and two replacement protein shakes a day..but i am putting on dam weight.
    is there any advise you can give?

    thanks

    • http://weightlossandtraining.com/ Sam

      Hi Fran, thanks for your question. I wouldn’t recommend you replace a meal with a protein shake. Instead, you really need to get a balanced meal made of vegetables and lean meats. Use the protein smoothie as a snack instead to allow yourself 3 meals and up to 2 smoothies a day.

      This way your metabolism will be revved up and burning throughout the day.

      You may also be gaining some muscle which weighs more than fat. So although you may be losing fat your weight may increase. Don’t place so much emphasis on weight, it’s a terrible assessment of your health. Think about how good you feel when you look in the mirror after a workout!

      Keep us posted!

  • Fran

    Hi, I’m on a protein replacement diet with balanced one meal and two replacement protein shakes a day..but i am putting on dam weight.
    is there any advise you can give?

    thanks

    • http://weightlossandtraining.com Sam

      Hi Fran, thanks for your question. I wouldn’t recommend you replace a meal with a protein shake. Instead, you really need to get a balanced meal made of vegetables and lean meats. Use the protein smoothie as a snack instead to allow yourself 3 meals and up to 2 smoothies a day.

      This way your metabolism will be revved up and burning throughout the day.

      You may also be gaining some muscle which weighs more than fat. So although you may be losing fat your weight may increase. Don’t place so much emphasis on weight, it’s a terrible assessment of your health. Think about how good you feel when you look in the mirror after a workout!

      Keep us posted!

  • Aaron

    How much protein can your body use at one sitting? A lot of protein powders boast 40+ grams per serving. But I’ve read before that you can only absorb around 25-30g at one sitting, and the rest is just excreted out.

    • http://weightlossandtraining.com/ Sam

      Hi Aaron, you are right on the nose, from what I’ve read 30grams seems to be the most your body can absorb in one sitting. It’s better to space out your protein when you can. :)

  • Aaron

    How much protein can your body use at one sitting? A lot of protein powders boast 40+ grams per serving. But I’ve read before that you can only absorb around 25-30g at one sitting, and the rest is just excreted out.

    • http://weightlossandtraining.com Sam

      Hi Aaron, you are right on the nose, from what I’ve read 30grams seems to be the most your body can absorb in one sitting. It’s better to space out your protein when you can. :)

  • Loni

    Hi i was juwst wondering, i got this figure 8 weight loss program protein powerder from arbonne and i am wondering if i can use this or if the whey protein is better, i am 19 i weight 142 and am 5’3″and i am just looking to lose a bit of weight and tone up for summer. What should i do?

    • http://weightlossandtraining.com/ Sam

      Hi Loni, I haven’t heard of or tried Arbonne protein powder so I’m not sure how the results will be, but whey protein powder is definitely a great source of amino acids to help your muscles recover from intense exercise. It looks like on Arbonne’s web site they mention replacing a meal with their protein drink but I would not recommend that, instead it could be a healthy snack between meals. You can give it a go and see how your body responds and if the results aren’t that great switch over to tried and tested whey protein. Let me know how it goes!

  • http://arbonneproteindrink Loni

    Hi i was juwst wondering, i got this figure 8 weight loss program protein powerder from arbonne and i am wondering if i can use this or if the whey protein is better, i am 19 i weight 142 and am 5’3″and i am just looking to lose a bit of weight and tone up for summer. What should i do?

    • http://weightlossandtraining.com Sam

      Hi Loni, I haven’t heard of or tried Arbonne protein powder so I’m not sure how the results will be, but whey protein powder is definitely a great source of amino acids to help your muscles recover from intense exercise. It looks like on Arbonne’s web site they mention replacing a meal with their protein drink but I would not recommend that, instead it could be a healthy snack between meals. You can give it a go and see how your body responds and if the results aren’t that great switch over to tried and tested whey protein. Let me know how it goes!

  • Tamsyn

    I’m on a protein whey and I wanted to ask if I’ll gain weight if i have it at night just before I go to bed? I dont want to gain weight but i heard it’s a good thing to have. i’m on two shakes day as it is and doing cross fit training in the early early mornings//

    • http://weightlossandtraining.com/ Sam

      2 shakes a day is great and if you’re eating a balanced meal with high quality protein for dinner then you should be good without it. You can experiment to see how your body responds though as everyone is a little different. Personally I have a little whey protein at night only if I’m hungry and mostly during the winter when I’m bulking up a little.

  • Tamsyn

    I’m on a protein whey and I wanted to ask if I’ll gain weight if i have it at night just before I go to bed? I dont want to gain weight but i heard it’s a good thing to have. i’m on two shakes day as it is and doing cross fit training in the early early mornings//

    • http://weightlossandtraining.com Sam

      2 shakes a day is great and if you’re eating a balanced meal with high quality protein for dinner then you should be good without it. You can experiment to see how your body responds though as everyone is a little different. Personally I have a little whey protein at night only if I’m hungry and mostly during the winter when I’m bulking up a little.

  • sandra

    I was just wondering where Whey protein comes from? I’ve heard it is plant based (?) but which plant?

    • http://weightlossandtraining.com/ Sam

      Hi Sandra, whey protein is the liquid material created as a by-product of cheese production. You can also read more about whey protein in my article whey protein isolate vs concentrate.

  • sandra

    I was just wondering where Whey protein comes from? I’ve heard it is plant based (?) but which plant?

    • http://weightlossandtraining.com Sam

      Hi Sandra, whey protein is the liquid material created as a by-product of cheese production. You can also read more about whey protein in my article whey protein isolate vs concentrate.

  • Apple

    Hi! I have big problem about losing weight because i don’t really get that much exercise (i don’t have time to do it everyday. I only get to do it on weekends, sometimes once a week). I plan to take whey protein as a diet supplement but i read some reviews telling me that whey protein can actually make me gain more weight. and make me fatter. Im afraid this might happen. Any suggestion on what should I do? I now have champion 100%whey protein. I bought it because i read that its good for dieters but now, im afraid to take it. Hope you can help me out. Thank you.

    • http://weightlossandtraining.com/ Sam

      Hi Apple, I disagree, whey protein will help you lose weight especially if you use it to replace junk food or snacks which lack nutrients. Try taking it as a snack in between meals and I believe you’ll notice good results as long as you’re also working out at least 3 times a week.

  • Apple

    Hi! I have big problem about losing weight because i don’t really get that much exercise (i don’t have time to do it everyday. I only get to do it on weekends, sometimes once a week). I plan to take whey protein as a diet supplement but i read some reviews telling me that whey protein can actually make me gain more weight. and make me fatter. Im afraid this might happen. Any suggestion on what should I do? I now have champion 100%whey protein. I bought it because i read that its good for dieters but now, im afraid to take it. Hope you can help me out. Thank you.

    • http://weightlossandtraining.com Sam

      Hi Apple, I disagree, whey protein will help you lose weight especially if you use it to replace junk food or snacks which lack nutrients. Try taking it as a snack in between meals and I believe you’ll notice good results as long as you’re also working out at least 3 times a week.

  • brian

    Hey sam, i started out back in september on the channing tatum work out, after 6weeks i went onto the matt damon one. i plateued a bit but i think im getting the wheels moving again. i’ve been looking into supplements. i’ve been talking to guys in the gym and in nutrition shops. they all have different opinions. some prefer whey and some prefer casein. which in your opinion is the better of the two?

    • http://weightlossandtraining.com/ Sam

      A mixture of both is great since casein takes a little longer to digest so the amino acids over time can help replenish the muscles in between meals. With this in mind, alternatively you can take casein 1hr before a workout and whey protein immediately after a workout to see how that affects your muscle growth.

  • brian

    Hey sam, i started out back in september on the channing tatum work out, after 6weeks i went onto the matt damon one. i plateued a bit but i think im getting the wheels moving again. i’ve been looking into supplements. i’ve been talking to guys in the gym and in nutrition shops. they all have different opinions. some prefer whey and some prefer casein. which in your opinion is the better of the two?

    • http://weightlossandtraining.com Sam

      A mixture of both is great since casein takes a little longer to digest so the amino acids over time can help replenish the muscles in between meals. With this in mind, alternatively you can take casein 1hr before a workout and whey protein immediately after a workout to see how that affects your muscle growth.

  • Emilio

    Hello sam, i want to gain muscular volume and i don´t know which whey protein powder i should choice:
    - Muscletech nitrotech hardcore.
    - 100% whey gold.

    • http://weightlossandtraining.com/ Sam

      Hi Emilio, 100% whey gold is the best seller so I would go that route first and then switch it up and try the muscletech to see how different it is.

    • http://weightlossandtraining.com/ Sam

      Hi Emilio, 100% whey gold is the best seller so I would go that route first and then switch it up and try the muscletech to see how different it is.

  • Emilio

    Hello sam, i want to gain muscular volume and i don´t know which whey protein powder i should choice:
    - Muscletech nitrotech hardcore.
    - 100% whey gold.

    • http://weightlossandtraining.com Sam

      Hi Emilio, 100% whey gold is the best seller so I would go that route first and then switch it up and try the muscletech to see how different it is.

  • Denise

    Sam,
    Hi. I just read your website and bio and am impressed. I have always used spirutein protein powder actually since 1989. I am usually between 118-123 size 2 &4. For the past month I have put on 7lbs. Diet hasnt really changed–just jelly beans (jelly belly) a bit more than usual never effected me before. My work outs are not as intense as before and I am tired all the time. I am a vegetarian (accept for fish) I just added non fat milk to my diet. I usually work out daily- 1 hr cardio run jog and stairmaster, light weights circuit training. Never has this BLOATED feeling for 3 weeks!!
    what do I do? starve? i am usually around 1200k per day.

    • http://weightlossandtraining.com/ Sam

      Hi Denise, it’s all about the intensity of your workouts, you have to pick it up in order to get your body to change this. You might also find Yoga to be extremely beneficial when it comes to feeling bloated as well as reducing your sodium intake. Make sure to read my article on high intensity interval training

    • http://weightlossandtraining.com/ Sam

      Hi Denise, it’s all about the intensity of your workouts, you have to pick it up in order to get your body to change this. You might also find Yoga to be extremely beneficial when it comes to feeling bloated as well as reducing your sodium intake. Make sure to read my article on high intensity interval training

  • Denise

    Sam,
    Hi. I just read your website and bio and am impressed. I have always used spirutein protein powder actually since 1989. I am usually between 118-123 size 2 &4. For the past month I have put on 7lbs. Diet hasnt really changed–just jelly beans (jelly belly) a bit more than usual never effected me before. My work outs are not as intense as before and I am tired all the time. I am a vegetarian (accept for fish) I just added non fat milk to my diet. I usually work out daily- 1 hr cardio run jog and stairmaster, light weights circuit training. Never has this BLOATED feeling for 3 weeks!!
    what do I do? starve? i am usually around 1200k per day.

  • Denise

    Sam,
    Hi. I just read your website and bio and am impressed. I have always used spirutein protein powder actually since 1989. I am usually between 118-123 size 2 &4. For the past month I have put on 7lbs. Diet hasnt really changed–just jelly beans (jelly belly) a bit more than usual never effected me before. My work outs are not as intense as before and I am tired all the time. I am a vegetarian (accept for fish) I just added non fat milk to my diet. I usually work out daily- 1 hr cardio run jog and stairmaster, light weights circuit training. Never has this BLOATED feeling for 3 weeks!!
    what do I do? starve? i am usually around 1200k per day.

    • http://weightlossandtraining.com Sam

      Hi Denise, it’s all about the intensity of your workouts, you have to pick it up in order to get your body to change this. You might also find Yoga to be extremely beneficial when it comes to feeling bloated as well as reducing your sodium intake. Make sure to read my article on high intensity interval training

  • abdulaziz

    hi sam, first of all, i want to ask what is the appropriate age to start taking whey protein, and i heard many rumours that protein shakes can damage the liver, kidneys, and cause infertility, is that true??

    • http://weightlossandtraining.com/ Sam

      Hi abdulaziz, there have been some studies where people who take way too much protein have had issues with liver and kidneys, but I’ve never heard anything about infertility. I think a good age to start taking whey protein would probably be around 16-18.

  • abdulaziz

    hi sam, first of all, i want to ask what is the appropriate age to start taking whey protein, and i heard many rumours that protein shakes can damage the liver, kidneys, and cause infertility, is that true??

    • http://weightlossandtraining.com Sam

      Hi abdulaziz, there have been some studies where people who take way too much protein have had issues with liver and kidneys, but I’ve never heard anything about infertility. I think a good age to start taking whey protein would probably be around 16-18.

  • Alec

    Hi Sam,
    I was just wondering what you thought would be the best way of incorporating whey, creatine, and glutamine into a typical day. Can you combine the glutamine and creatine into a drink like grape juice at the same time? And should they be taken before or after work-outs? Thanks for any tips

    • http://weightlossandtraining.com/ Sam

      Hi Alec, here is my best advice. Protein drink an hour before workout, creatine drink in grape juice 30 minutes before workout, then glutamine right after your workout. According to my extensive research on these supplements this is definitely the best way to get maximum absorption.

    • http://weightlossandtraining.com/ Sam

      Hi Alec, here is my best advice. Protein drink an hour before workout, creatine drink in grape juice 30 minutes before workout, then glutamine right after your workout. According to my extensive research on these supplements this is definitely the best way to get maximum absorption.

  • Alec

    Hi Sam,
    I was just wondering what you thought would be the best way of incorporating whey, creatine, and glutamine into a typical day. Can you combine the glutamine and creatine into a drink like grape juice at the same time? And should they be taken before or after work-outs? Thanks for any tips

    • http://weightlossandtraining.com Sam

      Hi Alec, here is my best advice. Protein drink an hour before workout, creatine drink in grape juice 30 minutes before workout, then glutamine right after your workout. According to my extensive research on these supplements this is definitely the best way to get maximum absorption.

  • http://gratiannebjornbergen.blogspot.com/ GD

    Hello there,
    I was wondering about a possible side effect: I'm a 25 yo female, training 6 times a week for triathlons and ultra-marathons and taking whey after trainings. I curently live in Sweden and even though it is sommar now, it is not 50*C either but I have been suffering from increased heat and sweating lately so I was wondering if that could be a consequence to the Whey? I have changed the amount I am taking but I have modified my training, and therefore maybe might have gained extra muscle which might also explain? I have always suffered from heat above 15*C but again, it is not that warm here so have you heard anything similar from your clients or friends or yourself? Thanx :)

  • http://weightlossandtraining.com Sam

    Hi GD, I really doubt that would occur due to whey protein, never heard of anything like that. Are you taking any fat burners, or drinking excessive caffeine/tea? Also lack of sodium in your diet may also be the cause, make sure you get enough electrolytes like sodium in your diet if you are doing endurance sessions.

  • http://profiles.yahoo.com/u/IF4NCQZDLCF7Y25RHKAFKHEO5E Gratianne

    Bonjour Sam, TY for your answer. Nope, no fat burners, I do drink a lot of tea, both black and green. How could that be a possible source? Sodium could be a more plausible cause, you had told me already I should have more when I asked you how come I had headaches during HIIT even though I was drinking. I guess I still havent fixed that completely if that could be the cause. Thank you very much!

  • Dianna

    Is Whey Protein Considered a breakfast? Or do have it in the Morning along with healthy breakfast? I had one this this Morning and ate Kashi cereal after. Was I suppose to do that? or is that too much food?

    • http://weightlossandtraining.com Sam

      Great idea to have it with breakfast, so you did it right. Great way to start of your day with the right nutrition.

  • http://weightlossandtraining.com Sam

    Read my article Gain Muscle Fast

  • http://weightlossandtraining.com Sam

    Should be good, but I find that some proteins out there are really low quality and cause a lot of stomach discomfort especially because of the artificial sugars they use. View my article Best Protein Powders

  • http://weightlossandtraining.com Sam

    I think you’re getting too specific with your diet and losing track of your goals. Don’t worry so much about the break down and instead focus on eating as much as your body tells you to and if you keep the portions in control with clean foods you will see the results you’re aiming for and you will be much happier for it. Calorie counting and detailed breakdowns often lead to frustration and over-thinking everything!

  • http://weightlossandtraining.com Sam

    Should see results within 3-4 weeks! Sounds like you are on the right path!

  • Drea

    Hey Sam, stopped by a vitamin store and bought whey protein and women’s daily vitamins, I have to lose 10 pounds in one month doctors orders, I’m 29, 5’2″ at 140 ,29 body fat. What’s the best way for the ten pounds? I’m slightly active so I know I have to bump it up BUT I’m not use to taking stuff to lose weight. Any advice? 

    • http://weightlossandtraining.com Sam

      Once or twice a day would be best to replace other snacks.

  • http://weightlossandtraining.com Sam

    Definitely a great way to start!

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