Best Cheap Protein Powder – Top 10 Whey Supplements

How much Protein Do You Need?

The amount of protein that you will need on any given day depends on whether you lead an active lifestyle or one that is sedentary. If you live a fairly sedentary lifestyle then you will need to consume at least 0.36 grams of protein per pound of your body weight. On the other hand, individuals who lead an active lifestyle will need to double the number of proteins they take to a minimum of 0.8 grams to 0.9 grams per pound of body weight. Doing this consistently will ensure that your body has a sufficient protein intake to enable it to sustain your body functions.

What Is Whey Protein?

Whey protein is basically drawn from cow milk which usually contains about 20% whey protein the other 80% being casein protein. Over time, research has shown that whey protein is a complete protein since it comes with all the 9 essential amino acids needed by the body for different functions. It is usually produced when this cow milk is taken through a process called coagulation. This is the process that is used in the production of cheese with whey protein being a by-product. Whey protein powder is normally obtained when the liquid whey that results from this process is warmed then dry sprayed.

Types of whey protein powders

  • Whey Protein Concentrate: This is whey protein that is obtained when liquid whey is warmed before it is spray dried. It normally contains very low levels of fats and carbohydrates in the form of lactose. The protein concentration usually varies from 30% to 90%.
  • Whey Protein Isolate: This is whey protein that is obtained by the further removal of fats and carbohydrates to boost its percentage of protein. The end result is normally whey protein that has up to 95% of protein concentration.
  • Whey Protein Hydrolysate: This type of protein usually requires the least form of digestion since it comes predigested. Normally this is done through the use of enzymes which break down the peptide molecules into forms that boost absorption of the resultant amino acids into the body.

What Are The Benefits of Whey Protein Powders?

High-Quality Proteins

Whey protein is considered one of the most valuable sources of high-quality proteins. It contains all the essential amino acids that are needed for the optimal function of diverse body systems. It is also very easy to digest and absorb into the body system thus making it very key for people who are involved in intense exercises.

Fat-Free Mass Gains

Whey protein is very vital for supplying the body with the proteins needed for the building of muscle. If you are actively working out then you will find it very vital as it leads to significant muscle growth over a short period of time. Ensure that the whey protein is consumed one hour before and after the work outs. Even more beneficial is that its protein is fat-free.

Boosts the Immune System

Over time, research has shown that the immune system is always negatively impacted by low levels of glutathione. One of the key factors that normally lead to such low levels of this antioxidant is strenuous exercises similar to the ones that are normally done by athletes. However, whey protein has been shown to be very vital in boosting the levels of this antioxidant in the body. Thus taking a portion of it before exercise can help sustain healthy levels of glutathione to boost immunity in the long term.

Good For Weight Loss

Losing weight while maintaining optimal levels of protein is one of the most difficult things you can ever embark on. However, it has been shown that taking Whey protein while on a weight loss program can aid in cutting body fat by a great margin while maintaining lean muscle. It also works efficiently to suppress appetite and boosts the body metabolism to activate the breakdown of calories.

It helps In Fighting Type 2 Diabetes

People who have low levels of insulin will find whey protein very vital in fighting Type 2 Diabetes. The reason being that whey protein normally increases the levels of insulin in the body and boosts the body’s sensitivity when it comes to responding to its effects. It also works efficiently in moderating the blood sugar levels thus bringing this type of diabetes under control.

Who Can Benefit From Whey Protein?

  • Body builders who need a quality source of protein to achieve impressive muscle gains.
  • Athletes who need a healthy source of protein to add to their diet to perform at optimal levels.
  • Individuals who are looking for a healthy source of dietary protein to supplement other protein sources.

Side Effects of Whey Protein

  • Stomach Problems: If taken in excessive amounts they can lead to minor problems like Nausea, bloating, pain and some flatulence.
  • Lactose intolerance: If you are lactose intolerant this type of protein is not good for you as it is derived from cow milk.
  • Renal Problems: In case one has kidney problems then it is also advisable that they stay away from these proteins as their excessive consumption can lead to amplification of their kidney problems.
  • Osteoporosis: They are also known to cause a mineral imbalance in the body which leads to a weaker bone density that eventually results into osteoporosis.

How and When to Take Whey Protein

Since it comes in powder form, you are not limited in the number of ways that you can take whey protein; you can add it to smoothies or mix it in water or milk. It is advisable that you take it as per the recommendation on the labeling which is usually between 20 -50 grams per day depending on your needs.

When it comes to the question of when is the right time to take the whey protein, it is recommended that you take around 10 -20 grams an hour before your work out and between 20 -40 grams immediately after your workout. Doing this means that the proteins will work very efficiently to boost endurance, prevent muscle depletion, enhance your recovery and activate muscle protein synthesis.

What to Look For in a Good Whey Protein Powder

There are three key things that you need to look for in a good Whey protein Powder:

  • Ensure that the whey protein powder is manufactured with only natural ingredients. You can quickly establish this by checking out the labeling.
  • Ensure that the manufacturers of the whey protein powder you settle on have been on the market long enough so that you are confident in the credibility of their product.
  • Ensure that the percentage protein per gram of the Whey protein you pick matches your needs so that you can achieve your goals sufficiently.


It quite evident that whey protein has so many benefits. However as outlined above there are also side effects that come with the intake of such proteins. Therefore, it is advisable that before one purchases the protein powder they seek the guidance of someone more knowledgeable about its use.

Best Mass Gainers – Top 10 Weight Gain Supplements

Mass Gainer Supplement Guide For Beginners

What is a Mass Gainer?

A weight gainer or mass gainer is simply a supplement that contains a high number of calories and is normally used for helping bodybuilders or individuals who would love to build lean muscle weight achieve their calorie requirements effortlessly. These calories are normally obtained from nutrients such as carbohydrates, proteins, vitamins and other minerals. However, the calorie concentration of most weight gainers usually depends on the brand of the weight gainer.

How and when to take weight gainers

You can take your weight gainer by adding it to your food or as a fluid by mixing it with water or milk. If you want the supplement to boost your weight needs then you can take it with your breakfast very early in the morning. On the other hand, if you need it solely for your workouts then you can have it 30-40 minutes after your workout.

The Benefits of a Mass Gain Supplement

  • Helps In Healthy Weight Gain – Struggling to attain your daily needed calorie intake from solid food? Then a weight gainer is just what you need. They are normally packed with a high number of nutrients like carbohydrates and proteins which are high in calories that your body needs for normal body functions and to gain weight the healthy way.
  • Improve Heart Health – For most weight gainers, carbohydrates usually form the largest percentage of nutrients. These carbs which are rich in dietary fiber will go a long way in keeping your heart healthy. They do this by preventing the dangerous accumulation of cholesterol in the arteries that can cause the arteries to block leading to high blood pressure.
  • Help in Building Muscle – It is no secret that weight gainers are also rich in proteins which are very vital for building muscle. The proteins are made of amino acids which are essentially the building blocks of muscle fiber. This means having some weight gainer around your workout can be very vital way of building lean muscle.
  • Helps in Digestion – Weight gainers also come with a generous amount of dietary finer which is vital for your digestion. The dietary fiber usually normalizes the bowel movements making it easy to pass stool to prevent you from developing constipation. It will also go a long way in preventing your body from developing hemorrhoids. 

Who Should Take Weight gainers?

  • Body Builders and Athletes – Weight gainers can really benefit people who work out regularly due to their nutrient needs. In most cases, it is usually impossible to get all the nutrients they need just by taking solid food, so it is important that they add supplements to their diets. And weight gainers can be a very vital source for carbohydrates, vitamins, proteins and healthy fat.
  • Individuals Who Struggle to Gain Weight – People who have a very fast metabolism tend to struggle when it comes to gaining weight. They therefore need to consume a high number of calories that the average person to maintain their body weight or gain weight. Weight gainers, which are packed with all kinds of nutrients, can, therefore, be very key in helping them attain their weight needs through sufficient calorie intake.

What are the Side effects of Weight Gainers?

  • Unhealthy Weight Gain – Some weight gainers are usually added sugar so that they can acquire a better taste. In some weight gainers, these sugars can be in excessive amounts adding to the overall sugar intake. Eventually, this will lead to an unhealthy gain of weight. Therefore be sure to check the sugar content that has been used to improve the taste of your weight gainer.
  • Stomach Problems – Depending on the Kind of ingredients used, the weight gainers can be a source of serious digestive issues. Those that are made of whey protein concentrates can particularly be harmful to people who are lactose intolerant. Some of the common side effects would be gas, bloating or some severe flatulence.
  • Damage to the Liver – It is true that protein is beneficial to the body but when it is excessive it can easily damage the liver. And the risks for such liver complications are heightened when one takes weight gainers in unlimited amounts leading to excessive protein intake. You should, therefore, ensure that you are well informed of the healthy portions of the weight gainer that you should take.
  • Breathing problems – If you have a history of breathing problems then you need to stay away from weight gainers. Improper intake of the weight gainers has led to the development of sneezing, coughing, and asthma in some people. If this is your case then you need to ensure that you are taking the drug under the supervision of a doctor.

What to Look in a Good Weight gainer

The Nutritional Composition

The simple fact that you are taking the weight gainers is because of their nutritional composition. You should, therefore, be very keen on the kinds of nutrients that the weight gainer comes with if you are to get the most out of it. The ideal composition of the nutrients is a ratio of 3:1 when it comes to the carbs and protein with a generous supply of vitamins for nutritional balance.

Low Added Sugar

Something else that you will need to be very keen on is the flavoring that has been used in the weight gainer. Totally avoid any flavoring that increases the sugar content of the product. If you have any concerns ensure you get additional information from the supplier or the manufacturer. Avoid anything that has a high amount sugar content in the flavoring which can be a very potent trigger of Type 2 Diabetes or unhealthy weight gain.

Presence of Digestive Enzymes

A good weight gainer should also be capable of limiting your chance of developing stomach problems. For this reason, any weight gainer that comes packed with digestive enzymes is an added advantage as they will help with breaking down the nutrients to prevent bloating.


Clearly, weight gainers can work perfectly for you to meet your weight gain goals. However, as a rule of thumb before purchasing any weight gainers in the market today, you need to do your research. Now, that you have this knowledge you can consult your doctor to know which type of weight gainers will specifically work for you. And before you settle on any of the brands, ensure you do a background check on the manufacturer to establish their credibility.