The Beginner's Guide to Whey Protein


BY Erick Avila

Table of Contents

Ever seen someone chug a shake immediately after a workout? Chances are they were drinking a whey protein shake. Whey protein has been a staple in the supplement routines of athletes for decades. Whether someone is starting a fat loss plan or in the middle of a mass gain phase, chances are they’re likely using protein shakes in their routine. But when it comes to whey protein, there’s subtle differences that distinguish the different types.

Find out about the benefits of whey protein, the different types of whey proteins, and what Cellucor protein stacks fit your goals.

Why You Need Protein If You Workout

Whether you’re trying to build muscle, burn fat, or improve performance, protein is the perfect companion to any fitness routine. Scientific literature shows that the combination of resistance training and protein supplementation has a positive impact on gains in muscle mass and strength.[1] In healthy adults, the combination of resistance training and a high-protein diet has also shown beneficial effects on improved body composition.[2] For individuals looking to increase size, protein provides the necessary building blocks to add new muscle. For individuals looking to lose weight, protein helps them retain muscle mass while they shed body fat.

Types of Whey Protein: Concentrate vs Isolate

Whey protein is one of the main components of dairy protein, making up about 20% of the protein in cow’s milk. Whey is considered a highly bioavailable protein that’s rich in essential amino acids including the branched chain amino acids (BCAAs). The absorption rate of whey protein is estimated to be about 10 g per hour.[3]

Whey Protein Concentrate

Whey protein concentrate is a minimally processed form of whey that on average ranges in protein concentration from 35-80%. Because whey protein concentrate is less processed it contains higher amounts of fat, lactose, and bioactive peptides than other forms of whey protein powders. We only use 80% Whey Protein Concentrate in Cellucor products like COR-Performance Whey and Whey Sport to deliver the highest quality whey concentrate.

Whey Protein Isolate

Whey protein isolate is a form of whey that is characterized by being 90% or more protein by weight. Whey protein isolate undergoes more processing than whey concentrates to further remove its fat and lactose content.

Benefits of Whey Protein

Athletes prize whey protein because it’s a fast-digesting, highly bioavailable protein that’s rich in essential amino acids.

Whey Protein for Muscle Growth

When combined with exercise, whey protein is associated with improved whole body net protein balance. [4,5] Protein balance is an important factor in muscle building where a positive protein balance is associated with a favorable environment for muscle growth while a negative protein balance is associated with a negative environment for muscle growth. This can be beneficial whether someone’s goal is to increase muscle mass during a bulk or retain muscle during a fat loss phase.

Whey Protein for Improved Body Composition

Whey protein supplementation when combined with a proper diet and resistance training is associated with improved body composition. [6,7,8] For individuals looking to build muscle, supplementing with whey protein provides a complete high-quality protein source. For individuals looking to burn fat, whey protein supplementation can help them consume adequate amounts of protein to preserve lean muscle.

Whey Protein for Improved Performance

Whey protein supplementation in athletes is associated with improved performance and recovery. Studies have reported improved strength, force production, endurance, and overall performance in subsequent workouts following whey protein supplementation. [9,10,11,12]

What is Whey Sport?

With high quality blend of whey protein concentrate, whey protein isolate, and creatine monohydrate in every serving, Whey Sport was formulated as a perfect all-in-one post workout solution, Whey Sport is the go-to for athletes seeking a delicious high-quality protein powder with added ingredients for strength & performance. With incredible flavors and an NSF-Certified for Sport certification, Whey Sport is the choice of athletes of all types - both on and off the field.

What is COR-Performance Whey?

With high quality whey protein isolate as the primary source in every serving, COR Performance Whey has been setting the standard for nearly a decade. With incredible gluten free flavors and digestive enzymes in every serving, COR Whey continues to raise the bar with every scoop.

Difference between Whey Sport & COR-Performance Whey

Whey Sport is a post-workout protein that features a high-quality blend of whey protein concentrate and whey protein isolate. Whey Sport also features creatine monohydrate in every scoop, while COR-Performance Whey does not. For people looking for an all-in-one post-workout, Whey Sport delivers two powerhouse ingredients in one scoop.

While COR-Performance Whey features a blend of whey protein isolate and whey protein concentrate. For people that are more calorie conscious, COR-Performance Whey has less calories, fat, and carbohydrates per serving, making it ideal for getting lean.

Which Stacks Feature Cellucor Proteins?

The Cellucor Athlete Stack combines Whey Sport, C4 Sport, and BCAA Sport for pre, post, and anytime performance. This is our NSF-Certified For Sport® line, which means it's third-party certified and safe for athletes.

The COR Essentials Stack is powered by 24 g of high-quality protein from COR Whey, the legendary explosive energy of C4 Original, and performance recovery from Alpha Amino. This hand-picked stack has your pre, post, and protein essentials covered.

The COR Ripped Stack combines the post-workout whey protein benefits of COR Performance Whey with the advanced fat-burning duo of CLK and C4 Ripped. This ripped stack puts you on the path to reveal your toned, lean physique.

The COR Men’s Bundle features high-quality COR Performance Whey alongside C4 Original and the iconic testosterone boosting P6 Original. This bundle drives increased strength, invigorated vitality, explosive energy, and male performance.

References

[1] https://bjsm.bmj.com/content/52/6/376
[2] https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
[5] https://pubmed.ncbi.nlm.nih.gov/15570142/
[6] https://www.tandfonline.com/doi/full/10.1080/07315724.2013.875365?scroll=top&needAccess=true
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595383/
[8] https://pubmed.ncbi.nlm.nih.gov/24724774/
[9 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
[10] https://pubmed.ncbi.nlm.nih.gov/26842665/
[11] https://www.mdpi.com/2072-6643/10/9/1248/htm
[12] https://www.frontiersin.org/articles/10.3389/fphar.2019.00317/full



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