What is Protein?

Today, we are talking about Xtreme Gainz, and if we are going to do that, we must talk about your older brothers favorite shelf in your parents pantry: the protein powder shelf. You’ve seen them all: “SuperiorGainz Protein+ 5000,” “MuscleCow Whey Isolation,” and, my favorite, “Premium+Mass+Whey+Gainz=Size.”

The lack of unprofessionalism in the protein powder market nomenclature makes deciding to spend $57.99 on 17 servings a tough call. However, there is an answer out there as to whether you should swipe that card at your local vitamin store.

What even is protein powder and why would you buy it? Should you buy it? Will it make you HUGE (with muscle) or huge (with fat)?

Protein is made of these little chemical compounds called amino acids. There are a whole gaggle of amino acids that make an even larger gaggle of proteins. But, there are some that matter more in your diet than others. These are the 9 essential amino acids. Essential amino acids only come from your diet and your body cannot make them like it does for the other nonessential amino acids. There are many good conventional food sources that have these essential amino acids. But, you want to get swole, and you were told you needed a protein shake to do so (more on that in a bit). Protein powders are some derivative of either milk, egg, pea, etc. Today, I want to solely talk about Whey protein.

Whey protein comes from, you guessed it, whey. What is whey you ask? It’s the liquid part of milk that is separated during the formation of cheese. That means my lactose-intolerant and vegan individuals should stop reading now.

Whey protein isolates and concentrates are some of the best sources of the essential amino acids when compared to other protein derivatives such as soy or pea protein. Also, I’m sure you saw ‘Isolate’ or ‘Concentrate’ on your protein powder label (ex. “MusclePower 5000 Premium+ Whey Protein Isolate”). Now, you’re probably wondering what that means now that I brought it up and want me of all people to explain it. That’s okay, I will. I have Google just like anyone else.

What Google told me is that the term ‘isolate’ or ‘concentrate’ comes from the difference in the processing that the two forms of protein powder undergo. It is important to understand that although they are usually more expensive, ‘isolate’ protein powders typically have fewer carbs and fats as a total percentage of their contents. This means that you get more bang for your buck. The two recommendations I give are both whey protein isolates down below.

So, Which Protein Powder Should You Buy?

Like I said in my blog about dietary supplements, the FDA doesn’t care much about what supplement companies do as long as they produce a safe product that is what they say it is. So, for this, third party companies, like ConsumerLab and LabDoor, test supplement companies' products for its purity as a product (does it contain weird stuff you probably shouldn’t eat) and it’s accuracy to its label (does it actually give you 3% of your daily intake of vitamin B).

Unfortunately, these ratings aren’t standardized. That means what ConsumerLab says might be (and is) different from what LabDoor says. Since ConsumerLab is the ratings company many other companies use, I chose their recommendations.

ConsumerLabs charges $37.99 a year or something like that just so you can read its reviews. I thought that was completely ridiculous, so I did it so you don’t have to. I went through their Top Picks for Whey Proteins and have provided them down below. Please take all necessary precautions before digesting something recommended by someone who writes blogs on their own website on the internet.

References

Haff, G., & Triplett, N. T. (2016). Essentials of strength training and conditioning (4th ed.). Champaign, IL: Human Kinetics.

Protein Powders, Shakes, and Drinks Review. (n.d.). Retrieved from https://www.consumerlab.com/reviews/Protein_Powders_Shakes_Drinks_Sports/NutritionDrinks/#toppicks

Tinsley, G. (2018, September 7). Whey Protein Isolate vs. Concentrate: What's The Difference? Retrieved May 10, 2020, from https://www.healthline.com/nutrition/whey-protein-isolate-vs-concentrate#section1