Best Whey Proteins to Help Boost Muscle Strength Everyday Health MenuNewslettersSearch Diet & Nutrition Best Whey Protein Powders to Help Boost Muscle Strength Boost your post-workout smoothies with these whey proteins. By Andrea KornsteinReviewed: June 6, 2018Fact-CheckedThese whey protein powders can help you build lean muscle mass. ThinkstockAll products and services featured here are chosen for their potential to inspire and enable your wellness. Everyday Health may earn an affiliate commission on items you purchase. Whey doesn’t sound particularly appealing at first glance. After all, it’s the liquid part of milk that separates during cheese production. But as a protein packed with all nine essential amino acids, it may provide some big benefits. Indeed, some research suggests whey may help boost muscle strength and size, according to the National Strength and Conditioning Association. And because it can be broken down and absorbed quickly, whey protein can help give the body the boost it needs prior to and immediately following your workouts. Types of Whey Protein You’ll find that there are three primary types of whey protein used in supplements. These are as follows:Whey Protein Concentrate (WPC) The percentage of protein available in WPC can vary from 30 to 90 percent; it depends on how concentrated it is. WPC also typically contains low levels of carbohydrates and fat.Whey Protein Isolate (WPI) WPIs contain a higher percentage of protein than WPCs. Indeed, they are almost always at least 90 percent protein. This is because they’ve been further processed and thus have no fat or lactose.Whey Protein Hydrolysate (WPH) WPH is a form of whey protein that has already experienced partial hydrolysis, a process needed for the body to absorb protein. Therefore, it’s considered “pre-digested” and is absorbed the fastest. Generally speaking, whey protein concentrate is the most popular (and the least expensive) option. It also retains the largest percentage of beneficial nutrients found in the protein. But some people have an easier time tolerating whey protein isolate and whey protein hydrolysate. Those formulas are also ideal if you’re trying to cut down on carbs and/or fat. How Much Protein Do You Need Per Day and When Should You Increase Your Intake According to both the Academy of Nutrition and Dietetics as well as the American College of Sports Medicine, the average adult requires .8 grams (g) of protein per kilogram (kg) of body weight on a daily basis. Adults who workout moderately or participate in recreational sports should increase their protein intake to 1.1 and 1.4 g per kg of body weight per day. Competitive athletes should have between 1.2 and 1.4 g per kg of body weight per day. And individuals involved in ultra-endurance sports or athletes aiming to build muscle mass should have between 1.5 and 2 g per kg of body weight per day. In other words, if you weigh 75 kg, or 165 pounds, and you’re looking to bulk up, you would want to aim for 150 g of protein per day. A Quick Word of Caution Before Picking a Whey Protein Before diving into any supplement, it’s critical to recognize that the Food and Drug Administration (FDA) is not required to review the effectiveness or safety of supplements before they hit the market. Rather, it’s up to the distributor and manufacturer of the supplement to ensure that there are no impurities and that their packaging is accurately labeled (per Good Manufacturing Practice guidelines). But the FDA can take a product off the market if it’s discovered to be unsafe or if its claims are misleading. To be a savvy and informed shopper, the FDA recommends consulting government and/or non-commercial sites such as the United States Department of Agriculture (USDA) and National Institute of Health (NIH) prior to making your purchase. Even better, address any questions and concerns with your healthcare provider. Be wary if a product makes seemingly too-good-to-be-true claims, like having zero side effects. Moreover, all supplement labels are required to include both the name and location of either the distributor or manufacturer. You can reach out directly if you want more information about their product. And if you do experience a potential problem, you can certainly report it to the FDA. Additional Factors to Consider When Picking a Whey ProteinFlavor Flavor is a important for the simple reason that you don’t want to feel like you’re choking down a protein shake daily. Fortunately, basic options like chocolate and vanilla are usually a safe bet. Less traditional flavors are a little more risky. If you’re experimenting, we recommend buying a small container to start.Mixability Sadly, not all supplements mix well. You want to choose a brand that dissolves quickly and isn’t prone to clumping. This will make for a far more enjoyable drinking experience.Container Size Most protein supplements are available in 1 pound (lb), 2 lb, 5 lb or 10 lb containers. Although the larger sizes require additional storage or counter space, it’s generally more cost effective if you buy in bulk. Indeed, a 5 lb package is often cheaper than purchasing five separate 1 lb containers. Here are our top picks for whey protein supplements. Best Tasting Whey Protein BSN SYNTHA-6 Whey Protein Powder You’re bound to enjoy using SYNTHA-6. After all, it’s rich and creamy like a milkshake. And it even comes in delicious flavors like strawberry, chocolate peanut butter, and cookies and cream. Perhaps more important, SYNTHA-6 is also packed with 22 g of protein, 10 g of essential amino acids, and 5 g of fiber. SYNTHA-6 is a solid option for anyone who wants to start to help build (and repair) their muscles. Available from Amazon starting at $43 (5 pounds) Best Whey Protein for Muscle Recovery Optimum Nutrition Gold Standard 100% Whey Protein Powder Jump-start your muscle recovery with Optimum Nutrition’s Gold Standard 100% Whey Protein Powder. Great tasting, this powder mixes easily and has no hint of a chalky texture. It’s also quickly absorbed into the body thanks to its thin consistency. It contains 24 g of protein per serving. For best results, use this powder either right before or after a workout. Available from Amazon starting at $55 (5 pounds) Best Whey Protein with Lasting Power MuscleTech Phase 8 MuscleTech’s Phase 8 is made from a unique formula that blends seven proteins. Anchored by whey protein isolate, whey protein concentrate, and hydrolyzed whey protein, Phase 8 helps feed and sustain muscles for an eight-hour period because the protein sources included are digested at different rates. As a result, the supplement continually releases amino acids into the bloodstream. You’ll stay satisfied, and your body will remain in a state of recovery. Available from Amazon starting at $43 (4.6 pounds) Best Whey Protein for Quick Absorption Dymatize ISO 100 Whey Protein Powder Bursting with hydrolysed whey protein, Dymatize ISO provides an incredibly fast rate of digestion. In turn, this allows your muscles to quickly absorb the supplement. ISO 100 is made using a multi-step purification process that removes excess lactose, fat, cholesterol, and carbohydrates. Fortunately, it does have 25 g of protein and 5.5 g of branched-chain amino acids (BCAAs). This helps to make Dymatize ISO 100 an ideal intra-workout protein source. Available from Amazon starting at $23 (1.6 pounds) Best Simple Ingredient Whey Protein MyProtein Impact Whey Protein As its modest packaging design suggests, MyProtein Impact offers a pure, simple product. Indeed, this powder only features two ingredients — whey protein isolate and soy lecithin (which acts as an emulsifying agent). It’s also manufactured with an ultrafiltration process that maximizes the amount of protein retained (over 90 percent) and minimizes the amount of fats and carbs. The result is a whey protein that provides fast and long-term absorption. Available from Amazon starting at $33 (2.2 pounds) NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. 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