Best Whey Protein Powders: Top 10 Whey Protein Brands Reviewed

Protein Powder vs. Protein Foods

Protein powder products have been one of the most well researched and used sports nutrition products in the fitness industry. Protein as a dietary supplement has been used by hundreds of thousands of people as a meal replacement, muscle building supplement, and a low-calorie meal.

Because of its recent popularity among athletes protein price has increased greatly. I refer to this price effect as "a marketing price effect." Years ago, athletes and people who needed an additional source of protein could easily find cheap whey protein products.

But nowadays things have changed. It has become cheaper to eat meat than to take protein as a supplement. 

What makes us keep buying protein products is that they are very fast absorbed by our bodies which allows us to recover faster after a workout and to build lean muscle mass much faster. 

Check Out My Infographic: Protein Powder vs. Protein Foods

Now, if we do simple math, for example, 2.2 lbs of whey protein powder contain an average of 33 dosages, each containing between 22-24 g protein. 33 x 22 = 726 g of protein per 2.2 lbs of protein powder.

2.2 lbs of meat contain 230 g of protein (23 g of protein per 100 g meat). 726 g of protein is equal to 6.94 lbs of meat.

This proves that the protein from food is cheaper than the whey protein powder supplements. Before we dive deep into the list, let's see what do we know about proteins.

What Are Proteins

Structurally, proteins are composed of carbon, hydrogen, oxygen, and nitrogen. They may also contain cobalt, sulfur, iron, and phosphorus. All these elements, structured in a certain way, form the "building blocks" of proteins-the so-called amino acids. 

Or in other words, the protein molecule can be represented as a long sequence of amino acids, stacked together by peptide bonds. Amino acids are responsible for the restoration and growth of about 1 600 different protein structures, including muscles, hormones, enzymes, antibodies, hair, skin, etc.

What Types оf Protein Products We Can Find

The sixth most common types of protein you will see are:

Whey Concentrate

The concentrate contains an average of 80% protein content. This type of protein has "passed" the ultrafiltration process and has undergone some additional types of filtration. In general, we can say that they are the least processed whey proteins.

Whey Isolate

The isolate contains an average of 90% protein content, whey protein isolates contain the smallest percentage of impurities of all other types of whey products.

This is good news. And the bad news?

Whey isolate proteins are substantially free from vital peptides (lactoferrin, alpha-lactalbumin, immunoglobulins, beta-lactoglobulin, etc.), which are attributed to astounding effects of the protein on human health.

Whey Hydrolysates

Hydrolysates are the most expensive option of all. In order to be produced, it is used extremely pure whey protein (high protein content) of micro - and macro filtration and then is passed through the hydrolyzing process to be break into smaller groups of amino acids or peptides.

The advantage of this protein is in the high absorption rate (time to reach the muscle fibers). On the other hand, this protein is denatured and there is no biological activity.

Casein

Casein is called the main milk protein, which reaches 80% of the protein in cow's milk. It is a valuable food supplying the body with amino acids, calcium, phosphorus.

The dignity of this milk protein is the long time required for absorption by the body. His status makes it an indispensable supplement providing a slow but steady stream of amino acids to nourish the muscle for a longer period - for example - at night.

Soy Protein

Soy protein is the only plant-based protein considered to be a high-quality protein, containing all of the essential amino acids in the ratios needed to support growth and development.

However, studies have suggested that the phytoestrogens contained in soy protein lead to both unwanted decreases in testosterone and increases in the female sex hormone estrogen. This reason makes a lot of bodybuilders and athletes avoid soy protein.

Plant-based protein

These are proteins derived from plants such as pea protein, hemp protein, brown rice protein, etc.

Protein Sources

Essential amino acids are essential nutrients that makeup proteins. If taken alone (or as part of isolates and hydrolyzed proteins) there is a guarantee for quick digestion and absorption, and hence faster recovery and stopping of catabolic processes.

Three of the nine essential amino acids (valine, leucine, and isoleucine) are called Branched-Chain Amino Acids (BCAA).

Numerous studies show that extremely heavy or prolonged workouts, combined with a restriction of carbohydrates, make about 38% of all energy in the body acquired from the metabolism of BCAA.

This discovery (previously it was thought that the percentage is 15%-18%) seriously increases the significance of the three amino acids. BCAA (and especially leucine) are the preferred source of energy when there are no primary energy resources such as carbohydrates. 

"Extracted" from the muscular tissue, some of the amino acids are converted to alanine, which is transported to the liver and converted to glucose. It is assumed that supplementing with BCAA (up to 4 g) before and after exercise can dramatically reduce muscle breakdown. 

These are the advantages of the three fastest absorbing and hence particularly effective sources of proteins (free amino acids, hydrolyzed whey, and BCAA). A little deeper look, however, immediately shows us that things are not quite as they seem. 

Some healthy eating theorists consider that the digestive system manages and controls more rationally whole proteins than pre-digested ones. This is because the digestive system is made to processes whole foods, not supplements.

These considerations give ground to the authors to conclude that the biggest advantage of proteins and amino acids (as additives) is not the fact that they get absorbed much faster than food, or that can stimulate larger muscle growth (as compared to chicken meat or egg white).

Their advantage is at their convenience. Realistically speaking, there is still no scientific evidence to show that a person can not satisfy his/her protein needs for muscle growth solely through food. 

So, eating whole proteins (white meat, eggs, and dairy products) every three hours could be seen as a sure way to maintain a positive nitrogen balance. Food, as a source of proteins, has a significant advantage over supplements and this should not be underestimated. 

This is a so-called “thermal effect” or the ability of the food products to further stimulate the body’s metabolism. It has been shown that among all of the macronutrient elements, proteins have the highest thermal effect. 

Thus, when we eat food rich in proteins in our daily menu, we actually accelerate our metabolism by about 30% due to a large amount of energy, required for processing and absorbing proteins.

For example, if we consume a chicken steak, which should give us 100 calories, the actually acquired calories will be 70 after the food processing). 

The slow absorption of food sources, rich in proteins (compared with the reviewed supplements), appears to be more of an advantage than a disadvantage, especially when a person is on a low-carb diet.

How the Body Synthesizes Protein

Protein synthesis may occur only provided that our body has adequate amounts of essential and nonessential amino acids. When a certain essential substance lacks - the synthesis ceases.

Subsequently, the partially constructed proteins decompose and the amino acids go back into the bloodstream. Unlike carbohydrates and fats, amino acids cannot be stored or deposited for future use.

When the body has no existing need for "building material", the amino acids are directed to the liver, where they undergo the so-called deamination. Firstly, nitrogen gets removed from their structure, in the form of urea excreted by the kidneys.

The rest of the protein is converted into glucose and is used for energy (gluconeogenesis), or is transformed into fat/glycogen and stored for later use.

Although the synthesis of protein is of paramount priority, the body’s major goal is to ensure adequate sources of energy, needed to maintain blood circulation, respiration, and digestion.

When such energy resources are absent (for example carbohydrates and fats, absent on a low carb diet), the body resorts to the use of alternative sources, namely amino acids.

In order to provide enough energy for the proper functioning of numerous organs and cells, our body resorts to the process of gluconeogenesis – it degrades not only proteins but sometimes uses protein from the blood, liver, pancreas, and muscles to create energy.

This means that the protein breakdown (catabolism) will be much larger than the actual protein synthesis (anabolism). The way of utilizing an amino acid depends on the particular moment and the real need of the body.

The time after a heavy and intense workout, when muscles are prone to accept nutrients and the blood flow in the trained muscles remains high, creates an opportunity for muscle growth and recovery, the so-called “window of opportunity.”

Unfortunately, a diet rich in proteins, firsthand after exercise, is unable to take advantage of this "time window" and to provide amino acids for protein synthesis.

It usually takes more than 3-4 hours to allow food to be processed and utilized.

Protein and Its Absorption

It was found that besides the free amino acids, hydrolyzed protein and essential amino acids/ (BCAA) are the fastest absorbable substances. Hydrolyzed protein is usually an isolated whey protein, inside which peptide bonds between individual amino acids are destroyed, thanks to the process of hydrolysis.

This leads to better and faster absorption in comparison to other protein sources. The hydrolyzed whey, however, is not that popular mainly because of his terrible taste - so in most cases, it is combined with other proteins (as concentrate or casein).

It is known that hydrolysis makes the whey bitter. Generally, the level of hydrolysis determines the bitterness of proteins - the more complete the hydrolysis, the bitterer the taste of proteins.

Typically, the level of hydrolysis of one isolate rarely exceeds 20% mainly because of two reasons - first, the hydrolysis is quite an expensive technology and, therefore, additional costs for the manufacturer occur. Secondly, the taste of the protein itself deteriorates quite a lot.

The main reason, however, (and this is an open secret) for the inability of a person to find proteins on the market that contain a high content of hydrolyzed whey, is because the supplement companies care more about the taste of the product rather than its effectiveness.

In most cases, the preservation of good taste is equal to receiving better profits.

The Proteins Way Into the Human Body

This is exactly why most bodybuilders are looking to dietary supplements. Studies show that one of the most reliable ways to deter catabolic processes and stimulate protein synthesis is the direct supplementation with free amino acids.

Their importance is mainly due to the fact that they are devoid of chemical bonds and by thus remain not tied with one another. Due to this fact, there is no need for them to be digested. They directly enter the small intestine, passing through the stomach.

There, as mentioned before, they are absorbed and distributed via the bloodstream throughout the body. This process continues for 15-20 minutes, i. e. the absorption of free amino acids is far superior by time compared to the usage of any other protein source.

Free amino acids have also another advantage. We can logically conclude that the intake amount of amino acids (as a supplement) and that of the protein consumed by a variety of food sources is equivalent and comparable.

The amount of daily intake of proteins-75 grams, for example, has until now been considered to replace the same amount of amino acids, taken as a supplement. This is not quite true.

Studies show that this 75 g of proteins from food sources could be adequately replaced by only 25 g  of free amino acids (of course, if we are talking about untrained individuals; an athlete will need much larger quantities).

This discrepancy, to some extent, is due to the fact that, before being a building material, the protein has to go through the above-described process of digestion and absorption. During this process, a portion of the protein remains unused, i.e. is lost in the digestive system.

Another important fact, worth noting, is that a very large dose of free amino acids will remain untapped if they are not directly used as a building material.

In this situation, many of them will be destroyed in the liver - they will be used for energy or stored as fat/glycogen (the same goes for proteins, taken in improperly large doses).

Interesting information: In the early 90s of the last century, the Bulgarian national weightlifting team initiated a study on how the intake of free amino acids stimulates and helps muscle growth.

The study ends with great success and even then a part of it is conducted again, but this time in Colorado Springs Olympic Training Center.

Why Should We Take Protein Through Food

Food, as a source of proteins, has a significant advantage over supplements and this should not be underestimated. This is a so-called “thermic effect” or the ability of the food products to further stimulate the body’s metabolism.

It has been shown that among all of the macronutrient elements, proteins have the highest thermal effect. 

Thus, when we eat food rich in proteins in our daily menu, we actually accelerate our metabolism by about 30% due to a large amount of energy, required for processing and absorbing proteins. 

The slow absorption of food sources, rich in proteins (compared with the reviewed supplements), appears to be more of an advantage than a disadvantage, especially when a person is on a low-carb diet.

Why Should We Take Protein Supplements

Lets briefly examine what happens to the proteins which we daily intake from a variety of food sources:

• The food, that contains proteins, enters the digestive tract through the mouth and gets physically comminuted by the chewing processes.
• After that, it enters the stomach and by the effect of a combination of acids and enzymes (preferably pepsin), secreted by the stomach walls, acquires the shape of a thick gelatinous mash, called chyme.
• Here proteins split into individual peptide fragments or smaller structural formations made up of linked amino acids.
• The digestion process continues in the duodenum. The depolymerization (fragmentation) of the proteins reaches its final phase under the influence of the trypsin enzyme.
• The intermediate products of that digestion (performed in the stomach) dissociate into free amino acids. This is done by hydrolysis I e. inserting a water molecule between two linked amino acids. The final result is that the chemical bond between the acids breaks down.
• After that, each amino acid enters the small intestine and is literally sucked from many finger-like appendages, located on the walls of the small intestine (absorption).
• Through the process of absorption, the free amino acids enter the bloodstream and can now be used directly by the cells. Thus, the amino acids that were once part of proteins of animal origin get restructured into human proteins and are fully utilized for all body needs.

As already mentioned the free amino acids enter the bloodstream and are directly used by the plurality of cells for protein synthesis.

Another part of the amino acids continue their way to the liver and get involved in the production of specialized proteins, such as liver enzymes, lipoproteins, and albumin.

In Conclusion

That said, we can see the idea of the great distinction between various sources of proteins, depending on how quickly and effectively they are utilized. And the truth is that they complement each other.

Free amino acids, hydrolyzed whey, and BCAA are three sources of proteins that are digested very rapidly. Therefore, their intake immediately after training could contribute to the effective recovery of muscle tissue.

Conversely, food is a basic and irreplaceable source of proteins. So the choice of an additive or food product depends entirely on the present moment and the real needs of the body.

The remaining three macronutrients are carbohydrates, lipids (fats) and water. All of them are needed in large quantities by the human body, hence their name - macronutrient elements.

In contrast, microelements (vitamins and minerals) are needed in relatively small quantities. This is the reason why it is better to eat a variety of food sources of proteins.

That way you will avoid the chance of amino acid deficiency. When scientists discovered that there are two kinds of amino acids - essential and non-essential, they tried to implement this division (with all its conventionality) to proteins as well.

They divided proteins into two groups:

• complete/intact proteins, i.e. having an adequate amount of all essential amino acids
• incomplete/partial proteins in which some of these amino acids are missing.

Thus, the first major classification of proteins according to their amino profile was born. One could say that the term "predigested" is commensurate to most dietary supplements.

The term 'predigested protein' means that the protein has been subjected to partial digestion by enzymes treatment or other chemical processes. We are talking about a protein intake, which is not mandatory, but wishful by nature.