How to Choose the Best Whey Protein in Pakistan

In case you have decided to hit the gym, the most important question for you would probably be, “What kind of whey protein do I have to get?” If you go to any supplements store in Pakistan, you would find various types of whey protein concentrate, whey protein isolate, hydrolyzed whey, blends, flavors, serving sizes and many other options.

However, selection of the appropriate whey protein would not be hard. In fact, all you have to focus on is your aim, protein ratio, ingredients, serving size, price range, digestion and genuineness of the product.

Whey protein is just an easy option to include extra amount of quality protein to your diet. It must never be considered a substitute for healthy meals, but it may be useful in those cases where protein intake becomes hard.

What Is Whey Protein?

It is a protein derived from milk and extracted during the process of cheese making where it is converted to a powdered form. Whey has all nine essential amino acids and leucine which helps in muscle protein synthesis.

Gym users love this because they get protein in a convenient manner as they do not have to eat an entire meal for protein. One serving size of whey gives approximately 20–30 grams of protein; however, it is always better to read the nutrition label since the amount of protein per serving varies according to the type of product.

Studies done in the field of sports nutrition recommend the requirement of protein in an active individual to be around 1.4–2.0 grams per kilogram of body weight. An individual weighing 70 kg would require about 98-140 grams of protein per day.

First Decide Your Goal

Think about your needs before considering whey protein products.

In case your purpose is to build up muscles, then sufficient calories, protein intake and resistance training are essential. In case of body fat loss, it would be good to consume a powder which will give you an abundance of protein but not additional calories. Otherwise, a simple whey concentrate may be used by those who simply lack protein in the daily meals.

For instance, a person consuming chicken, eggs, milk, yogurt and all other protein-filled foods during the day may require one whey shake to satisfy his/her daily requirement in protein. People with poor protein intake in their diets will have to revise their meals.

Thus, begin with the question “How much protein do I need?” and not with “Which is the most expensive whey?”

Whey Concentrate vs. Isolate vs. Hydrolyzed

The three most common ones are whey concentrate, whey isolate and hydrolyzed whey.

Whey concentrate is generally the more economical form. It has protein content along with some carbohydrate, fat and lactose. The protein content in an average whey concentrate may be around 70-80% by weight.

Whey isolate has gone through extra processing and usually has a higher protein content compared to whey concentrate, typically 90% by weight. It has lesser lactose, fat and carbohydrate content than the latter. As per a technical specification for native whey, whey protein concentrate 80 has a minimum protein content of 79.5% while that of whey protein isolate 90 has a minimum of 89.5%.

Hydrolyzed whey is pre-digested whey. While its marketers claim it to be easier and quicker to digest, it does not mean that it will necessarily result in greater muscle growth. It is also more expensive.

In most cases, concentrate and isolate will suffice. Hydrolyzed whey is a specialized type of whey.

Check Protein Per Serving, Not Just the Tub Size

It is a usual error committed by people purchasing whey protein in Pakistan that they look at the package size of 2kg, 5lb or 10 lb. Just because of the size, it does not mean that it is cheaper, for it contains less protein per serving.

Instead, compare:

• Serving size
• Protein per serving
• Calories per serving
• Carbohydrates
• Sugar
• Fat
• Number of servings
• Price

For instance, if the food has 24 grams of protein in 30 grams of food, it will give you a different protein ratio compared to when the food has 20 grams of protein in 35 grams of food. The label on Supplements Facts aims to give this type of information.

Don’t Ignore the Ingredient List

While the front of the tub may look attractive with claims, the truth lies on the ingredients label.

Look for a protein source like whey protein concentrate, whey protein isolate, or hydrolyzed whey protein. Next, take a look at the sweeteners, flavors, and other ingredients that are added to the product.

A long ingredients list does not necessarily indicate that the product is a bad one. Flavoring agents, sweeteners, and stabilizers are common in flavored protein products. What matters here is the knowledge of what you are purchasing.

In case you have any dietary restrictions or allergies, you should read the ingredients list. Whey is made out of milk, which is one of the major allergens.

Be Careful With “Protein Blend” Products

It may happen that you will come across certain products that use a whey protein blend as an ingredient. Whey protein blend may consist of a combination of concentrate, isolate, and even hydrolyzed whey proteins.

Blend does not mean anything wrong by itself. But pay attention if there is information about the types of protein used on the label. If the label only says “protein blend,” then it gets more difficult to compare this product with other ones.

Authenticity Matters When Buying Whey Protein in Pakistan

This is even more critical while purchasing foreign supplements.

Do not go for a product just because it is way too cheap compared to other products in the market. Examine the package, sealing, batch number/lot number, expiry date and the name of the manufacturer. If the manufacturer has any authenticity verification process, utilize that.

Purchasing a supplement from a reputable supplement retailer will also lower down the chances of receiving a product without proper information.

It should be kept in mind that dietary supplements are not necessarily examined by the authorities before hitting the market. As per the FDA, dietary supplements are not tested before hitting the market, but customers have the option to get a product tested at any commercial laboratory or even from the manufacturers.

Choose the Right Whey for Your Budget

There’s no need to go for the most expensive whey protein in Pakistan in order to see some success.

If you’re a novice, and there are no issues with digesting dairy, then whey concentrate will be a reasonable choice. On the other hand, whey isolate will allow you to get less lactose, less fat, and more protein content, but it’s a more expensive product.

Sometimes it might be smarter to cut costs on whey protein and invest that money into better food.

It’s important to remember that the effects of using protein powder will depend on much more factors than that one supplement.

Whey Protein for Muscle Gain

In case your aim is to build muscles, then the most important thing would be your total intake of protein in a day and not just whey in particular.

A broad guideline for protein consumption would be 1.4-2 g of protein per kilogram of body weight per day.

This means, 84-120 grams of protein for a person weighing 60 kilograms and 112-160 grams for a person weighing 80 kilograms. The amount is inclusive of the protein in your regular meals.

Whey Protein for Weight Loss

In case of body fat loss, whey is beneficial in the sense that it will help to add protein to your diet without having to eat an extra meal.

Whey isolate can be appealing in case of calorie-restricted diets as it typically contains a large amount of protein with low amounts of fats and carbohydrates. Nevertheless, concentrate may also be used as a part of the weight-loss diet. What matters is the total calorie consumption. Protein is not a fat burner.

What About Lactose?

If you have difficulty digesting lactose, then whey isolate might be a better choice for you, as it is usually lower in lactose content than whey concentrate. But do bear in mind that it is not always 100% lactose-free, as each manufacturer’s formula can vary.

Lactose intolerance should not be confused with milk allergy, which requires people with this condition to take more caution while choosing protein supplements.

How Many Scoops of Whey Should You Take?

No set number of scoops can be defined for everybody. Calculate first how much protein you are taking through diet. The difference in the amount should be covered with the whey protein.

For instance, if your current diet contains sufficient amounts of protein, then you do not need several portions of shakes. In case you lack protein intake through foods, one or several shakes can be useful for you.

Common Mistakes When Buying Whey Protein

One of the biggest mistakes people make is purchasing a particular product at the recommendation of their gym buddy without determining if it fits their own needs.

Other frequently made mistakes include buying a particular product because of its price only, not reading the nutrition facts, purchasing an excessively cheap product from an unknown manufacturer, believing that the bigger container size means greater value, and being deceived by expensive whey.

Yet another mistake people often make is the fact that whey is a supplement and not a substitute to proper nutrition.

FAQs

Which whey protein is best in Pakistan?

No one type of whey is perfect for everybody. Search for a real whey protein with good-quality ingredients, sufficient protein content in the serving size and reasonable pricing.

Is whey concentrate good for muscle gain?

Sure. The use of whey concentrate can help you get quality proteins and meet your daily requirements.

Is whey isolate better than concentrate?

Isolate usually consists of more protein and less lactose, fat and carbs. Nevertheless, concentrate will be a great option for you in case you tolerate it well.

How much protein should I take for muscle building?

The amount normally suggested for active individuals falls between 1.4–2.0 grams per kilogram of body weight on a daily basis.

Can I take whey protein every day?

However, for the majority of healthy individuals, regular consumption of whey is not harmful when considered as part of their overall healthy diet.

Should beginners take whey protein?

Whey Protein is an Option for Beginners; It is not a Must. If you can meet your protein requirement by eating regular food, then supplements are not needed.

Is expensive whey always better?

Number 6. Do not assume that price determines the efficacy of the product. Look for protein content, ingredients, size, authenticity, and value instead.

Final Thoughts

The choice of the best whey protein in Pakistan becomes significantly easier once you stop limiting yourself to the brand or price alone.

Consider what you are looking for first. Look at the protein content, calories, ingredients, whey protein type, lactose levels, and serving size. If you are looking for a budget option, consider a concentrate. Isolate will make more sense if you are looking for higher protein levels and lower lactose levels. Hydrolyzed whey will work if you prefer it and are not bothered by its cost.

However, it is important to understand that whey protein is just a very small component of your workout regimen. What you eat, how often you train, your overall protein intake, recovery, and consistency will matter much more.