If you're looking for which whey protein powder is the best to buy, we got you. It also can sometimes taste bitter because of processing methods,' says Auslander Moreno. W hey protein hydrolysate: 'This process breaks down the little building blocks of proteins, called peptides, and into an almost 'pre-digested' state for quickest absorption (but whey on the whole digests pretty quickly). Still, check the label if you have trouble with lactose. Since most of the fat has been removed, so are a lot of the fat-soluble vitamins,' says Auslander Moreno. Whey protein isolate: 'It's quicker to digest than WPC it also is usually removed of all carbohydrate and therefore the lactose, making it suitable for many folks with lactose intolerance. WPC maintains more nutrients than other types of whey because of the processing methods,' says Monica Auslander Moreno, M.S., R.D., nutrition consultant for RSP Nutrition. Whey protein concentrate (WPC): 'As its name suggests, the protein in here is concentrated. 'In order to build muscle you need to be in a calorie surplus (eating more calories than you are burning) and consuming ample total protein (1g/lb body weight).РІР‚Сњ РІР‚СљIt is important to note that whey protein alone won't lead to muscle building,' Roussell notes. Р”В«ut keep in mind-you need to put in the work in the gym for your whey protein powder to actually help you build muscle. Leucine is needed to 'turn on' muscle building at a cellular level, according to Mike Roussell, Ph.D., author of The Metashred Diet. There is also an abundance of essential amino acids in whey protein, one of which is leucine. She also recommends combining whey with foods like peanut butter that have significant fat content, since that helps compensate for the drying effects that whey protein sometimes has. When it comes to incorporating whey protein into meals, Spano suggests adding it into foods like yogurt or oatmeal because the moisture makes for easier integration. While the ease of whey protein powder lends itself to on-the-go options like shakes, you can use it to boost the protein content of real food, too. (That's not to say plant-based proteins can't be a good option, particularly if you're vegan or (how to we put this politely?) dairy products don't 'agree' with you. 'It doesn't have all amino acids necessary for muscle growth and repair.' 'With any plant-based protein, it's not a complete protein,' Spano says. So why whey in the first place? One of the major benefits of using whey protein is that it contains a wide range amino acids not seen in plant-based protein products, like pea or hemp proteins, says Marie Spano, M.S., sports nutritionist for the Atlanta Hawks, Braves, and Falcons. But walk through the aisles of any supplement store, and you'll see a wide variety of different protein types. Research suggests that consuming whey protein powder in conjunction with a resistance training program can help you maintain lean body mass and increase your upper and lower-body strength.

That's not just because whey protein powder tastes great, is widely available (heck, even grocery stores carry the stuff now), and goes down relatively easy.

If you're looking to build muscle, boost your performance, and make the most out of all your hard work in the gym, whey protein is the way to go.

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