To many gym-goers, whey protein is practically a food group. And while it hasn't earned that same title with the rest of the health community, it is recognized as an excellent source of protein. With schedules continuing to fill up faster, many individuals search for a quick and convenient way to boost their protein intake. While whey protein is an excellent option, several questions remain on its nature, how it works and how much whey protein you should consume per day. We've put together a quick guide to answer these questions and help you learn more about this award-winning protein.

What Is Whey Protein?

Whey protein is derived from milk, which contains two different protein sources: casein (80% of milk protein) and whey (20% of milk protein). These two proteins are separated from each other during the cheese-making process. Once separated, the whey protein is purified and processed into a soft powder that can be added to various recipes, including shakes and baked goods. When searching for a whey protein, you'll want to look for one with natural ingredients. Powders containing sweeteners and sugar alcohols should be avoided, as they're not great for you and may cause digestional upset. Bob's Red Mill Whey Protein Powder is a high-quality and complete protein containing all nine essential amino acids. These amino acids work together to help assist in strength and muscle development. Adding this protein powder to your routine is an excellent way to boost your protein intake without adding too many carbohydrates or fat to your recipes. In addition, this powder is unsweetened and simple, setting it apart from a lot of the protein powders you'll find on shelves today. Plus, it dissolves instantly, making it a great addition to your smoothies and shakes.

What Is the Use of Whey Protein in the Body?

As we mentioned, whey protein is a complete protein, meaning that it contains all nine essential amino acids. These amino acids are necessary for protein synthesis, which allows to body to build upon and repair muscles. These amino acids found in whey protein are considered essential because your body cannot make them itself, and instead, they must be received through the food you eat. Whey protein is also naturally high in essential amino acids known as branched-chain amino acids. BCAAs like leucine, isoleucine and valine are crucial for muscle maintenance and growth and serve as an energy source during intense workouts.

Different Types of Whey Protein

When choosing which whey protein you'd like to begin using, it's important to note that there are three different types: whey concentrate, isolate and hydrolysate. Here's a quick overview of each.

Whey Protein Concentrate

Whey concentrate contains about 70-80 percent protein, with low amounts of fat and lactose. Similar in nutrients when compared to whey isolate, a quality whey concentrate may be a better choice depending on your health goals. That being said, whey protein does contain less protein per gram than whey isolate does. However, it's higher in other compounds like phospholipids, lipids and immunoglobinsall of which are crucial to the muscle recovery process.

Whey Protein Isolate

When making whey protein isolate, nearly all fat and lactose are removed. This helps boost its protein content to about 90-95 percent. In addition, because whey isolate doesn't contain many milk compounds, it's easier digested by those who have trouble consuming milk.

Whey Protein Hydrolysate

Whey protein hydrolysate is much easier to digest than the two forms of whey proteins above. This is because it's already undergone a partial breakdown, making the digestion time quicker. This means that it delivers more useable proteins and amino acids to the muscles faster than the other types of protein and is ideal for when the body requires immediate protein. As a result, adding whey protein hydrolysate to pre and post-workout shakes has become a favorite amongst athletes for recovery.

Which Type of Whey Protein Is the Best?

Now that you understand a bit more about the three different types of whey protein, you may be wondering which is the best. While whey protein isolate and hydrolysate often gain more recognition, whey concentrate is often a better option when you're seeking something to use daily. It's great-tasting and ideal for those on a budget. Plus, the bit of extra carbohydrates and fat will lend a creamy milk flavor to your shakes that's undeniably good. That being said, each type of whey protein will work to boost overall muscle health and recovery, so you really can't go wrong!

How Much Whey Protein Should You Have per Day?

Before you begin adding whey protein to your diet, you'll want first to determine how much more protein you need. The exact amount will vary according to size, age, goals and activity levels play a large role in determining an exact number. From a numbers perspective, the dietary reference intake for a healthy individual is about 0.8 grams of protein per kilogram of body weight. That being said, people who live more active lifestyles, visit the gym regularly, or want to build more muscle will likely need a bit more.

The Convenience of Whey Protein Powder

While eating protein-rich foods like eggs, fish and lean meats can help you reach these goals, finding the time to work these ingredients into your meals is not always an easy task. If you're struggling to fit everything into your schedule, using protein powder is an excellent way to save you time in the kitchen and ensure that you meet your dietary needs. Convenience aside, many individuals choose to consume protein powder because of how quickly the body absorbs it. During digestion, protein breaks down into amino acidsa nutrient that contributes to muscle growth and recovery. Whey protein offers all nine essential acids required to make a complete protein and absorbs quickly. This makes whey protein powder ideal to consume after a workout when your muscles may need an extra boost of nutrients.

Is There Such Thing as Too Much Whey?

Love the flavor of your protein shake and wondering if you can drink more than one a day? While your shake might taste great, we don't recommend consuming more than one serving of protein powder a day. Though an excess amount of protein isn't linked to any severe health issues, it can cause digestional upset. To make sure you're not overdoing it in the protein department, we recommend speaking with a health professional to discuss your health goals and adequately calculate your recommended daily intake of protein. Then make a note of the protein-rich foods you're already consuming and see where and when protein powder may be needed. Lastly, protein isn't the only nutrient needed to live a healthy lifestyle. So, in addition to getting plenty of protein, make sure you're also consuming a healthy amount of complex carbohydrates and healthy fats.

When Should You Take Whey Protein?

Wondering what the best time to enjoy a protein shake is? Here are two instances when protein shakes may be needed.

Before or After a Workout

The most common time to consume whey protein is before or after a challenging workout. However, if you choose to enjoy a shake before your training, you'll want to make sure it's 1-2 hours before. Doing so will help provide your body with the energy needed to power through the workout and allow your muscles to recover afterward. If you're someone who enjoys drinking a shake after a workout as a bit of a pick-me-up, we recommend doing so within two hours of ending your workout. This will allow the essential amino acids to begin quickly, aiding muscle growth and recovery. For the perfect post-workout shake create this PB & B Smoothie.

When You're in a Time Crunch

Making three (or more) healthy meals a day can be tricky, especially if you're on a tight schedule. If you find that you're too busy to whip up a healthy breakfast, opt for a protein shake instead. Made with just a few simple and healthy ingredients, protein smoothies like this Green machine Smoothie are the perfect nutritious start to your day. Additionally, protein shakes can also be enjoyed mid-meal to curb your appetite until you're able to sit down for some food. Swap your morning cup of coffee for this Almond Mocha Smoothie when you are crunched for time. It contains both caffeine and protein powder and is sure to give you the boost of energy needed to handle the day ahead. Ready to create a delicious whey protein shake? Visit our online recipe book for a handful of delightful whey protein recipes that you can begin making today. From everyone at Bob's Red Mill, we wish you the best on your health journey! Do you use whey protein in your recipes? We'd love to hear more about the many ways you use this superfood. Share your favorite shake recipes with us in the comments below.