How to Choose a High Quality Whey Protein: 4 Key Factors

The world of supplements is constantly growing, with many brands and products available on the market. Among these, protein powder is one of the most consumed supplements.

Given the wide variety, it's common to encounter low-quality products that may not be the best option (1, 2).

💡 Additionally, remember that you can find the nutritional information for thousands of local products on the Fitia app. Download it for free here.

Are Supplements Necessary?

No, no supplement is essential. That's why they're called "supplements," because they are meant to supplement our diet. If you're already getting enough protein from your food, supplementing with protein is unnecessary and offers no additional benefits  (5).

Types of Protein Sources in Supplements

• Whey Isolate
• Whey Concentrate
• Whey Hydrolysate
• Casein
• Egg-based proteins
• Vegan proteins

In this article, we'll focus on whey proteins (the first three).

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Differences Between Whey Proteins.

-Concentrated:

This results from a protein extraction directly from milk, using heat, acids or enzymes. They typically contain 60 to 80% protein, with the remaining 20 to 40% consisting of carbohydrates and fats (4).

-Isolate:

Unlike concentrates, isolates undergo an additional process to remove most of the remaining carbohydrates and fats from the first extraction. Therefore, they have a protein composition of 80 to 95% and only 20 to 5% carbohydrates and fats (4).

-Hydrolyzed:

This type goes through further processing using heat and enzymes, which results in a complete separation of amino acids and also makes them quicker to digest and absorb (3).

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What is the Best Option?

Although isolated and hydrolyzed proteins have a higher protein content (in percentage) and faster assimilation times, there is no scientific evidence that these products are superior for muscle gain or development when total daily protein intake is matched.

The marketing of isolated and hydrolyzed proteins focuses on providing a "clean" protein (with fewer calories, carbohydrates, and fats). However, the calorie difference compared to a concentrate is on average 50-60 kcal. This is a negligible amount that probably does not justify paying a much higher price (isolated and hydrolyzed proteins can cost up to twice as much as a concentrate).

The exception applies if you are lactose intolerant; in these cases, it is recommended to use isolated or hydrolyzed proteins, where the lactose content has been almost completely or completely removed.

 4 Key Factors to Consider When Choosing a Whey Protein

1.Total protein content

For concentrated whey protein, the total protein content should be between 60% and 80% (for example, 25g of protein in a 40g scoop amounts to 62.5% protein).

Similarly, isolated and hydrolyzed proteins should contain no less than 80% total protein.

If your protein doesn't meet this standard, you're likely paying for carbohydrates, fats, and other ingredients that you can get from other foods.

2. Complete Amino Acid Profile and Avoiding "Amino Spiking"

First, it’s important to understand what amino acids are. These are the building blocks of proteins. There are 20 amino acids: 9 are essential and 11 are non-essential.

When you see 25 grams of protein on a label, it means there are 25 grams of amino acids.

Why should we insist on a complete listing of amino acids? This is because some brands engage in "amino spiking": they use cheap ingredients to boost the total protein content with non-essential amino acids (like glycine and taurine). These amino acids don’t have an anabolic effect and are less relevant for muscle development (the main reason we buy protein).

Make sure  your protein shows the amino acid table, this reflects that the manufacturer is transparent and that their product has nothing to hide.

3. At least 5.5 grams of BCAAs per 25 grams of protein.

Among the 9 essential amino acids, 3 are branched-chain amino acids or BCAAs (leucine, valine, and isoleucine). These three amino acids are crucial for the construction and development of muscle mass.

If the amount of BCAAs is very low, for example, below 5.0 grams per 25 grams of protein, you're likely looking at a cheap or low-quality product.

4. At least 2.3 grams of Leucine per 25 grams of protein.

Among the 3 BCAAs, leucine is the most critical amino acid for muscle protein synthesis.

Leucine should be present in a higher proportion than the other two BCAAs. However, it's a misconception to think that only leucine's presence is important. According to scientific evidence, while leucine should be more abundant than isoleucine and valine, these two should also be present.

Some experts recommend a leucine to valine and isoleucine ratio of about 2:1:1.

Generally, it is advisable to have at least 2.3 grams of leucine for every 25 grams of protein or for every 5.5 grams of BCAAs.

Should I be afraid of carbs in Protein Powders?

While not crucial, it’s important to remember not to fear carbohydrates. Many people focus too much on the carbohydrate content when choosing a protein supplement and prefer protein without them. This is why many choose isolated proteins over concentrated ones.

But is this really advisable? Not necessarily. It’s important to consider that the difference in carbohydrate content between an isolated and a concentrated protein is only 3-5 grams (about the same as a piece of candy). This small difference might not justify paying 50-70% more for an isolated protein.

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What about sodium?

Finally, although sodium isn't always an issue, we recommend choosing a protein that doesn't have a high sodium content (no more than 500 mg per serving). A protein high in sodium could cause fluid retention and, in some cases, cardiovascular problems if consumed excessively.

 How Should You Consume Protein? 

There are many myths about this topic—whether it can be mixed with milk, fruit, plant-based drinks, etc. It is often said that consuming protein with dairy or fruit "causes weight gain," but this lacks scientific evidence. The only thing that leads to weight gain is a caloric surplus (consuming more calories than we use).

You can consume protein as you prefer: in shakes, mixed into recipes, with fruit, without it, or even just with water if desired. 

What is true, however, is that combining your protein shake with sources of fat (such as butters and nuts) can slow down digestion and absorption. However, this likely won’t be a problem if your protein intake is well-distributed throughout the day.

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💡At Fitia, you can get a nutrition plan that meets your calorie and nutrient requirements (including proteins). Download it for free here.

 Questions to Ask When Choosing a Whey Protein

1. If it's concentrated, is the protein content greater than 60%? If it's isolated/hydrolyzed, is it over 80%?
2. Does it show the complete list of amino acids?
3. Is the BCAA content at least 5.5 grams per 25 grams of protein?
4. Is the Leucine content at least 2.3 grams per 25 grams of protein?
5. Is the price reasonable? either too expensive nor too cheap?

If the product you're considering doesn't pass this test, it's likely of low quality and it might be wise to think twice before purchasing.