Whey+Protein

=WARNING:= “This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease”. =DEFINITION:= Whey protein is a mixture of proteins isolated from whey. Whey is the watery part in milk that separates during the cheese production process. Whey protein serves as a source of complete protein, which means it provides all the essential amino acids. There are three different types of whey protein. =SOURCES:= Whey comes from the watery part of milk, so essentially whey protein can be found in any dairy product. For example cheese, milk, yogurt and etc.
 * Concentrate is generally the cheapest of the three and has the lowest amount of protein per 100 grams of the three types. Despite having the lowest protein content, it still has a very high percentage typically ranging from 55-89%. The other 11-45% is made up of fat, lactose and contains higher amounts of various immune-enhancing peptides such as alpha-lactalbumin and immunoglobulins.
 * Isolate has on average 95% of its weight coming from protein, with minimal lactose and fat. This is more expensive than concentrate and there are varying methods of filtration that can keep many of the beneficial qualities of the concentrate, although this generally costs more.
 * Hydrolysate is a further degraded protein that digests very quickly in the body and has about 99% of its weight coming from protein. This is the most expensive of the three and generally the worst tasting.

Whey protein in the reference of the powder form, can be found in numerous of stores whether it may be heath stores for example: GNC, Vitamin Shoppe, and etc. or retail stores such as: Walgreens, Meijer, Target, and etc. Consumers can also purchase whey protein on many websites, a very popular supplement website is bodybuilding.com where consumers can purchase whey protein from many different categories allowing them to find a product that best suites their needs.

According to MUSCLE & FITNESS the top whey protein products are the following:
 * 1) GNC Pro Performance AMP Amplified Wheybolic Extreme 60
 * 2) Optimum Nutrition 100% Whey
 * 3) BPI Sports Iso-HD
 * 4) Allmax IsoFlex
 * 5) Myprotein Impact Whey
 * 6) Muscletech Performance Series Nitro-Tech
 * 7) BSN Clean 100% Whey
 * 8) MHP Maximum Whey
 * 9) Zero Carb Isopure
 * 10) Animal Whey

Individuals take whey protein supplements in order to increase the amount of protein in their diet. The following is a list of natural and healthy foods that should be added to an individual's diet if they are interested in increasing their protein intake. #1: Fish (Tuna, Salmon, Halibut)
 * **Protein in 100g** || **3oz Fillet (85g)** || **Protein to Calorie Ratio** ||
 * 26g || 22g || 1g protein per 4.5 calories ||
 * Other fish high in protein per fillet(3oz or 85g):** Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g). Click to see complete nutrition facts.

#2: Lean Chicken (Chicken Breast)
 * **Protein in 100g** || **3oz serving (85g)** || **Protein to Calorie Ratio** ||
 * 18.3g || 16g || 1g protein per 4.6 calories ||
 * More Chicken and Turkey:** Chicken Leg - Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein. Click to see complete nutrition facts.

#3: Cheese (Non-fat Mozzarella)
 * **Protein in 100g** || **1oz Slice (28g)** || **Protein to Calorie Ratio** ||
 * 32g || 9g || 1g protein per 4.7 calories ||
 * Other cheese high in protein per ounce(28g):** Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). ***Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein.** Click to see complete nutrition facts.

#4: Lean Beef and Veal (Low Fat) T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein. Click to see complete nutrition facts.
 * **Protein in 100g** || **3oz Slice (85g)** || **Protein to Calorie Ratio** ||
 * 36g || 31g || 1g protein per 5.3 calories ||

#5: Pork Loin (Chops) Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein. Click to see complete nutrition facts.
 * **Protein in 100g** || **1 Chop (137g,~5oz)** || **Protein to Calorie Ratio** ||
 * 30g || 41g || 1g protein per 5.4 calories ||

#6: Tofu 1 cup (252g) of firm tofu provides 20g protein. 1 cup of soft tofu (248g) provides 16g protein. 1 cup of tempeh (166g) provides 31g protein. Click to see complete nutrition facts.
 * **Protein in 100g** || **3oz Slice (85g)** || **Protein to Calorie Ratio** ||
 * 7g || 6g || 1g protein per 7.4 calories ||

#7: Yogurt, Milk, and Soymilk 1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein. Click to see complete nutrition facts.
 * **Protein in 100g** || **1 cup (245g)** || **Protein to Calorie Ratio** ||
 * 6g || 14g || 1g protein per 9.8 calories ||

#8: Beans (Mature Soy Beans)
 * **Protein in 100g** || **1 cup (172g)** || **Protein to Calorie Ratio** ||
 * 17g || 29g || 1g protein per 10.4 calories ||
 * Other beans high in protein per cup cooked:** Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g). Click to see complete nutrition facts.

#9: Eggs (Especially Egg Whites) 1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories. 1 cup of scrambled eggs (220g) provides 22g protein. Click to see complete nutrition facts.
 * **Protein in 100g** || **1 Large Egg (50g)** || **Protein to Calorie Ratio** ||
 * 13g || 6g || 1g protein per 12 calories ||

#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds) =RECOMMENDATIONS:= The purpose of whey protein is to help build muscle mass and strength. Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.
 * **Protein in 100g** || **1 Ounce (28g)** || **Protein to Calorie Ratio** ||
 * 33g || 9g || 1g protein per 15.8 calories ||
 * Other nuts and seeds high in protein (grams protein per ounce (28g)):** Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g). Click to see complete nutrition facts.

Studies have shown that whey protein helps with the following:
 * Weight Loss
 * Assists in increasing in muscle mass
 * Assist in cancer treatment
 * Increase in glutathione levels (your body’s main water-based anti-oxidant)
 * Decrease in HIV symptoms
 * Decrease in triglycerides
 * Decrease in total cholesterol while increasing HDL (good cholesterol)
 * Increase in immune system function
 * Increase in power in sports
 * Decreased recovery time and symptoms of over-training

I personally believe any individual exercising should take whey protein, but the amount and type varies on the person. =USAGE:= A commonly recommended dosage is 1-2 scoops (around 25-50 grams) per day, usually after workouts. It is recommended however to follow the servings on the package. =WARNINGS & SIDE EFFECTS:= A majority of the problems involved with whey protein have to do with digestive issues, such as gas, bloating, headaches, cramps and fatigue. These issues may occur if an individual is allergic to whey protein or the lactose (found more in Whey Protein Concentrate) or sweeteners used more so than the whey protein itself.

The biggest fear often expressed about whey protein intake is that too much protein is “bad for the kidneys.” Research though has shown this is not true at all in healthy individuals. For those with known kidney disease, high protein diets can exacerbate pre-existing conditions. Healthy individuals, without any underlying or unknown kidney disease have nothing to worry about with higher intakes of protein. What does occur with higher protein intakes is your body adapts to the increase in protein by increasing glomerular filtration rates (which means more fluid passes by your kidneys and there’s an increase in urine production). =RANKINGS:= Effectiveness: 4/5 Safety: 4/5 Cost: 3/5 Ease of Use: 4/5 Total: 15/20 =REFRENCES:= Gunnars, Kris. (December, 2015). Whey Protein 101: The Ultimate Beginner’s Guide. //AUTHORITY NUTRITION.// []

Bennett, Andrew. (October 21, 2013). Which Foods Contain Whey Protein. //LIVE STRONG.// []

Whitbread, Daisy. House, Paul. The Top 10 High Protein Foods - Clear and Detailed Information for Your Best Protein Sources. //HealthAliciousNess.// //[]//

Editors. The Best (and Worst) Whey Protein Powders. //MUSCLE & FITNESS.// //[]//

Leyva, John. (December 6, 2015). Whey Protein: Benefits, Risks, & Top Picks. //BUILTLEAN.// //[]//