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Whey proteins, in the form of protein shakes or other sources of protein, and muscle development and achieving muscle growth are inherently linked. There are various types of protein shakes available in the Dutch market. With this post, we want to answer the question: what is the best protein shake?
What is whey?
Whey, or ‘wei’ as it’s called in Dutch, is a byproduct when cheese is produced. The whey fluid contains, among other things, whey proteins, serum proteins, vitamins, and minerals that we also find in milk. Whey protein is also processed separately in beverages such as fruit juice, soft drinks, and yogurt drinks.
Most whey protein supplements come from cow’s milk and contain concentrated whey proteins, which contain minimal lactose and milk fats. Additionally, whey protein is a complete protein, which means that the amino acids it contains are essential amino acids. These are necessary for muscle recovery and also to promote muscle building and growth.
There are different forms of whey protein as we’ve already mentioned elsewhere on the site. Below are the types of protein:
- Whey Concentrate
- Whey Isolate
- Whey Hydrolysate
Whey Concentrate
The composition and structure of whey concentrate, known as the cheapest whey protein, are similar to whey isolate, but it is less pure and has a lower biological value. This means that whey concentrate may not be absorbed as well as isolate.
Whey Isolate
Whey isolate is the second purest form of protein, available in the form of whey, and has a pure protein content of 90%, making it extremely quickly absorbed and digested by the body. It often contains little lactose, making this form of whey very suitable for athletes with lactose intolerance.
Whey Hydrolysate
This is the purest form of whey currently available. The hydrolysate consists of di- and tripeptides, which means it is pre-digested, making it extremely quickly absorbed compared to previous whey supplements. Because it is pre-digested, there is almost no digestion after intake, allowing the protein to be transported directly to the muscles. Another advantage is that it imposes less strain on digestion due to the pre-processing.
Whey Hydrolysate is a protein that has been converted into di- and tripeptides (pre-digested) by enzymes. This means that almost no digestion is needed after intake, allowing the important muscle-building substances to be absorbed directly into the body. In addition to the rapid absorption of peptides into the body, another major advantage is that there are virtually no digestive problems. Often, whey hydrolysates have a slightly bitter taste because sulfur-containing amino acids have been released during the pre-digestion process. And the price is often a bit higher than other protein supplements due to the intensive processing.
Protein Shake Before or After Exercise
A commonly heard question is when the best time is to take a protein shake, whether to take the protein shake before or after exercising? In fact, there is no exact time that is best. There is no strict rule that you should take a shake immediately after your training (so in the locker room when you’re done with your workout). Try taking it an hour after training.
If you want to supplement your protein before your workout with a whey shake, do so at least an hour before your workout. The body processes protein differently than carbohydrates and fats and can require quite a bit of energy to do so.
Why Protein Shakes
The main reason to use protein shakes is that you have a supplemental need for protein that you cannot achieve from your daily diet. Supplements are intended for supplementation, so for supplementation. Our advice is also to first establish a balanced diet with protein-rich foods such as chicken, turkey, beef, cottage cheese, fish, or tofu if you are a vegetarian. If you still do not reach the amount of protein you need to take daily, try the whey shakes.
The advantage of these dietary supplements is not only in convenience and preparation, but because the proteins are processed, they are also absorbed more quickly by your body and muscles. As mentioned, there is no best time to take a protein shake, but taking the shake after your workout is a very important moment.
Losing Weight with Protein Shakes
Another goal than using protein to supplement your daily needs is to replace meals with shakes in order to lose weight with protein shakes. Instead of breakfast, lunch, and dinner, shakes are consumed in some (crash) diets. This is often effective because the shakes often contain less energy than the meals that were previously consumed. This reduces overall energy intake and helps you lose pounds. Essentially, this is the golden rule when you want to lose weight, namely achieving an energy balance. Shakes can be a tool for that.
Who are Protein Shakes For
So who are protein shakes intended for? Are they for bodybuilders or for people who want to lose weight? Referring back to our first part of the post: proteins contain essential amino acids that the body cannot produce on its own and which are necessary for muscle building and muscle recovery. If you want to help the body in this process and you cannot get it from your daily diet, protein shakes are a good tool. This means that protein shakes are suitable for both endurance athletes and strength athletes.
In addition to this target group, protein shakes are also very suitable for people who want to lose weight and replace their meals with supplements that contain fewer calories.
Top 3 Best Protein Shakes
Now that you know what protein supplements are and what they can mean for you, we’ll list the top 3 supplements for you below.
Whey Perfection
The own brand of Body and Fitshop is characterized by a number of very good supplements. The best product from their range is undoubtedly the Whey Perfection. The composition of Whey Perfection is 90 percent whey concentrate and 5 percent isolate. The remaining 5 percent consists of whey hydrolysate. This makes the product quite diverse in composition, and no concessions are made in terms of taste. It is a product that you can use when you want to gain muscle mass, for your recovery, or when you want to lose weight.
Syntha 6 Isolate
BSN is no stranger to nutritional supplements. The bestseller Syntha 6 has now been succeeded by an isolate. The predecessor consisted of 6 different proteins: Egg protein, Milk Protein Isolate, Milk Protein Concentrate, Micro-filtered whey protein concentrate, Cross-flow filtered whey protein isolate, and Whey hydrolysate. The Syntha 6 Isolate consists only of whey isolates.
Gold Standard 100% Whey Protein
The third but certainly not least is the Gold Standard from Optimum Nutrition. This whey supplement consists of Microfiltered Whey Protein Isolates, Ion-Exchange Whey Protein Isolates, Ultrafiltered Whey Protein Concentrates, Hydrowhey, and Hydrolyzed Whey Peptides. In the bodybuilding world, this is the undisputed number 1 and is recommended by many athletes.
