I imagine many people who work out regularly drink protein supplements. While whey protein is currently the most popular choice, I’d like to introduce a product that’s particularly effective for building muscle and offers great value for the money.
What Is Whey Protein?
Whey protein is a high-protein food made from milk. Protein is essential for building muscle through exercise, and for those who engage in intense workouts, a regular diet alone may not be enough. In such cases, protein supplements can help fill the gap.
Whey protein is extracted from milk. For example, if you line a colander with paper towels and drain yogurt overnight, the pale yellow liquid that seeps out contains whey protein.
The protein remaining in the strainer—not the liquid—is casein. Curd containing casein is processed into products like cheese and has been consumed for centuries.
On the other hand, the whey protein contained in the liquid used to be discarded because it tasted bad. Thanks to modern technology, that waste product has become a protein supplement favored by athletes and others.
Of the proteins found in milk, about 20% is whey protein and about 80% is casein protein.
Since whey protein is derived from whey, it has the advantage of dissolving easily in water and being absorbed quickly.
Key Points
Whey protein is a protein found in the whey of milk; it dissolves easily in water and is quickly absorbed by the body.
WPC and WPI
WPC stands for Whey Protein Concentrate, which contains 75–85% protein, approximately 1–2% fat, and 5–10% lactose.
WPI stands for whey protein isolate, which contains over 90% protein and has had more fat and lactose removed.
WPI is filtered using a more advanced filtration process, resulting in a higher protein content.
WPC is less expensive. Recently, many products are made by combining WPC and WPI.
Key Points
Since WPI uses a more advanced filtration and extraction method than WPC to extract protein, it has a higher protein content.
Leucine
Among amino acids, leucine plays a particularly important role in muscle protein synthesis. Leucine is known as an amino acid that promotes muscle protein synthesis.
While there are many whey protein products on the market, it is believed that consuming protein with a higher leucine content allows for more efficient muscle building.
Protein supplements rich in leucine are known as high-performance products that are particularly effective for muscle hypertrophy.
Key Points
Leucine is an amino acid that promotes muscle protein synthesis, making it effective for building muscle.
Recommended Protein
Protein supplements containing WPI are considered effective for building muscle because they are higher in protein and contain more leucine. Among these products, I would like to introduce a protein supplement that offers the best value for money.
Protein made solely from WPI has a higher protein content, but it is slightly more expensive. Therefore, I recommend products that combine WPC and WPI and are rich in leucine.
GronG WPI
I ended up buying the plain flavor, but it doesn’t taste very good. I think flavored options like cocoa are better.
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MAD PROTEIN
This is a WPC-only protein, but it’s high in leucine. I think it offers good value for the price.
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X-PLOSION
This is a large-sized protein powder available in 2kg or 3kg bags. It has a high leucine content and offers good value for the price.
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Summary
Whey protein is a protein extracted from milk. Specifically, it is a water-soluble protein found in whey that is absorbed quickly. Depending on the filtration method used, it is classified as either WPC or WPI. WPI is the higher-protein option.
Additionally, it is believed that choosing a product with a high leucine content—which promotes muscle growth—allows you to build muscle more efficiently.
With these points in mind, I’ve introduced three products that offer excellent value for money.
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