Getting More Protein in Your Diet: Protein Powders and Whey Protein 

Getting enough protein, especially 30g per meal, can be tough, and that’s where protein powders come in.

However, many contain additives like artificial colors, sweeteners, and fillers that aren’t ideal for health. Look for powders free from these and check the sugar content, as some can have high carbs, which isn’t helpful for weight management.

Whey protein, a popular option, is made from the liquid whey left during cheese production.

It comes in forms like concentrate, isolate, and hydrolysate. Whey protein isolate is highly concentrated, with 90-95% protein and minimal lactose, making it suitable for many lactose-intolerant individuals.

Whey is known for its high biological value (BV), meaning the body can easily absorb and use it for muscle growth and repair. It’s rich in essential amino acids, particularly branched-chain amino acids (BCAAs), which support muscle growth, reduce soreness, and provide workout energy.

In addition to muscle benefits, whey supports the immune system by aiding in the production of immunoglobulins and lactoferrin, both crucial for fighting infections. It also contains cysteine, which helps produce glutathione, the body’s master antioxidant, important for reducing oxidative stress and promoting overall health.