Whey protein
Moderators: Boss Man, cassiegose
Whey protein
How many grams of protein,carbs and fats is a good whey protein shake ?
Difficult to say, as they differ.
Most Protein shakes don't usually exceed 3-4g Fats, but they differ on the other Macros.
Some have a 50 / 50 ratio Carbs to Protein. Some roughly a 60 / 40 Carbs to Protein.
Some have 20g Protein per scoop, some 25, and say you need two scoops for a dose. Some even say you need about 4 scoops at a time, to get a 50g Protein dose. That doesn't necessarily mean you need that much though.
Some only give you in the region of 0.5-1.5g Carbs, and boast about it not contributing to things like Fat increases, bloating etc etc, and lean gains, but you need Carbs to create an Insulin spike, to help assist Protein synthesis, so unless you have a substitute Carb source like Oats, Honey, Gluccomannan, Dextrose, Table Sugar etc etc, (yeah I know the last example is a bit iffy), how will you get good synthesis on as little as 0.5g Carbs? You'd get some, but potentially not as much as you would like, making your product only mildly effective.
Worst crime would be having a Concentrate with say Maltodextrin in, then someone having a Carb free Isolate, and bragging that Isolate is more digestible, which in fairness it is, as it's less Casein rich, but without the Carbs in Isolate, Concentrate could perform better than Isolate, and be cheaper too.
Most Protein shakes don't usually exceed 3-4g Fats, but they differ on the other Macros.
Some have a 50 / 50 ratio Carbs to Protein. Some roughly a 60 / 40 Carbs to Protein.
Some have 20g Protein per scoop, some 25, and say you need two scoops for a dose. Some even say you need about 4 scoops at a time, to get a 50g Protein dose. That doesn't necessarily mean you need that much though.
Some only give you in the region of 0.5-1.5g Carbs, and boast about it not contributing to things like Fat increases, bloating etc etc, and lean gains, but you need Carbs to create an Insulin spike, to help assist Protein synthesis, so unless you have a substitute Carb source like Oats, Honey, Gluccomannan, Dextrose, Table Sugar etc etc, (yeah I know the last example is a bit iffy), how will you get good synthesis on as little as 0.5g Carbs? You'd get some, but potentially not as much as you would like, making your product only mildly effective.
Worst crime would be having a Concentrate with say Maltodextrin in, then someone having a Carb free Isolate, and bragging that Isolate is more digestible, which in fairness it is, as it's less Casein rich, but without the Carbs in Isolate, Concentrate could perform better than Isolate, and be cheaper too.
Re: Whey protein
I think its 21g and the protein carb rate is 40 % / 60%