3. Whey protein powder
80 calories, 0.3g fat, 18g protein 26g serving
If you eat dairy-derived products, whey protein—which is what’s left over after the casein protein is removed from cow’s milk during the cheese-making process—can be a solid supplemental option. But what should you pick: Whey isolate, whey concentrate, or complete whey protein? “I would recommend complete whey, which is a combination of the isolate and concentrate, because they can work in synergy to create muscle synthesis,” says White. However, it’s important to note that isolate is a more pure protein with a lower fat content, plus it’s got less lactose—making it a better option for those with a lactose intolerance and a solid overall option as well.
We like: Hammer Nutrition ($31.95 for 1.37 lbs; hammernutrition.com)
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