Protein powder is a convenient way to get more of the macro into your diet, and whey just happens to be one of the most popular choices for those looking to supplement their meal plans.
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营养师说：“乳清是牛奶中发现的两种蛋白质之一。”凯拉·吉尔根（Kayla Girgen）, founder of Nutrition Untapped. (The other protein in milk is casein.) "Whey protein is a complete protein, which means it contains allnine essential amino acids. Essential amino acids are building blocks of protein that our body cannot make on its own and must be consumed from our diet."
吉尔根说，乳清蛋白很有效，因为它会迅速消化，并且具有高浓度的分支链氨基酸（BCAAS）亮氨酸，异亮氨酸和缬氨酸。吉尔根说：“由于其快速吸收和氨基酸谱，乳清蛋白被认为是锻炼后的理想补充。”
There are four main types of whey protein:
- Whey protein concentrate:吉尔根说：“乳清蛋白浓缩物是加工最少的乳清类型，由70％到80％的蛋白质组成。”
- Whey protein isolate:Whey concentrate is stripped of most of its lactose (a type of sugar found in milk). But it can be filtered even more to remove a great amount of lactose and fat, creating whey proteinisolate,which is 90 to 95 percent protein, Girgen says.
- 乳清蛋白水解物："Whey hydrolysate is a form of pre-digested whey protein, meaning the protein strands are smaller and absorbed into the bloodstream more quickly," she says.
- 胶束乳清：这是一种较新的乳清蛋白。吉尔根说：“它已经制造出更慢的消化，并将氨基酸的释放延伸到血液中。”
现在您知道了基础知识，请继续阅读以获取最好的乳清蛋白粉。
蛋白质粉末尺寸
The standard serving size for protein powders is one to two scoops (25 to 50 grams). Check the instructions on the package to confirm before using the product.
How We Chose
Supplements — including protein powders — are not closely regulated by the U.S. Food and Drug Administration (FDA), so we spoke to a dietitian for her recommendations and included products that are third-party-certified by either of the following organizations:
These third-party certifications ensure that the product matches the supplement facts label and doesn't contain any unwanted substances or additives.
我们还根据自己的专家测试和以下标准选择产品：
- Ingredients
- 蛋白质采购
- Taste
- Texture
1.最好的膳食更换：Natreve草喂乳清
Per 1 scoop: 140 calories, 0 g total fat, 85 mg sodium, 7 g carbs, 1 g sugar, 28 g protein
If you're looking for a protein powder to use as a meal replacement, you'll want an option that also contains fiber and other important nutrients to keep you fuller for longer — and Natreve provides just that.
一勺含有28克蛋白质，其中包括2克可持续采购的海洋胶原蛋白和6克BCAA，以及5克纤维，以使您保持满足。它还有有机绿色和probiotics to support a healthy gut.
The brand's protein powders are all Informed Sport Certified, which means they've undergone testing to ensure they're safe and not contaminated with substances that are banned for athletes. Plus, these come in delicious flavors that aren't too sweet, like Fudge Brownie and Strawberry Shortcake.
2. Best Budget Whey: Optimum Nutrition Gold Standard Whey
每1勺：120卡路里，1.5克总脂肪，50 mg钠，3 g碳水化合物，1 g糖，24 g蛋白
吉尔根说：“最佳营养的黄金标准蛋白是一种乳清混合物，包括乳清蛋白分离株和乳清蛋白浓缩物。”
This line of protein isNSF Certified for Sport, meaning it's third-party tested for harmful ingredients. It has over 5 grams of BCAAs to help you build muscle and enhance your workout.
At around 92 cents per ounce (for the big 5-pound container), it's one of the most budget-friendly products out there. And it has many delicious flavors for you to choose from, including Chocolate Hazelnut, Rocky Road, White Chocolate, Chocolate Peanut Butter, Mocha Cappucino and more.
3.最佳品尝乳清：达密化精英乳清
每1勺：120卡路里，0.5克总脂肪，140 mg钠，2克碳水化合物，<1 g糖，25 g蛋白
This protein blend is made of all three types of whey (concentrate, isolate and hydrolysate) and comes with 25 grams of protein and less than 3 grams of carbohydrates per serving.
It's gluten-free, contains no added sugars (but does contain artificial sweeteners) and is third-party certified by Informed Choice Trusted by Sport, an organization that tests for impurities and banned substances. Best of all, it's super tasty!
"Dymatize is known for its versatility and delicious flavors," Girgen says. Indeed, it comes in Chocolate, Simple Vanilla, Fruity Pebbles and Cocoa Pebbles (which should satisfy your childhood nostalgia). Unlike other powders, Dymatize's texture is smooth — not chalky — and it mixes well with milk, dairy-free milk and even water.
4. Best Unsweetened Whey: Naked Grass-Fed Whey
Per 2 scoops: 120 calories, 2 g total fat, 45 mg sodium, 3 g carbs, 2 g sugar, 25 g protein
该选秀只包含一种成分：乳清蛋白浓缩物 - 它来自奶牛全年草食的小型奶牛场。吉尔根说：“这是无转基因的，不含生长激素，没有人造色素，甜味剂或口味。”
It contains 5.9 grams of BCAAs to help with workout recovery. Plus, it's certified by Informed Choice Trusted by Sport.
Buy It
Naked Nutrition($94.99);亚马逊（$ 90.24）
5. Best Vanilla Whey: BiPro ELITE French Vanilla
Per 1 scoop: 90 calories, <1 g total fat, 150 mg sodium, <1 g carbs, 20 g protein
"This is one of the cleanest whey protein isolates on the market," Girgen says. "It contains just four ingredients (whey protein isolate, natural flavors, sunflower lecithin and stevia leaf extract)."
它是无糖，无麸质，无激素/RBST和经认证的犹太洁食，没有填充剂或人造口味。每份食用含有20克乳清蛋白分离株以及2.5克亮氨酸。
Finally, it's NSF Certified for Sport, so you know each batch has been tested for banned substances and is suitable for people who work out.
6. Best Grass-Fed Whey: Levels Grass-Fed Whey Protein
每1勺：130卡路里，2.5 g总脂肪，60 mg钠，3克碳水化合物，2 g糖，24 g蛋白
吉尔根说：“这种乳清浓缩物是由草食蛋白制成的。”“它没有人造填充剂，口味和甜味剂，并且不含转基因和大豆。”
水平用和尚的水果提取物和甜叶菊轻轻地甜味。杰出的口味包括冷啤酒（非常适合与香蕉和燕麦牛奶搅拌以使其早晨奶昔）和香草肉桂（尝试在煎饼混合物中添加勺子）。
每份食用含有24克蛋白质和5.4克BCAAS亮氨酸，异亮氨酸和瓣膜。
7. Best Whey for Weight Gain: Transparent Labs Mass Gainer
Per 2 scoops: 790 calories, 14 g total fat, 610 mg sodium, 114 g carbs, 17 g sugar, 53 g protein
吉尔根说：“这种乳清蛋白的混合物是在健身房艰苦抬起后希望获得质量的任何人的出色后锻炼后。”“ 2：1碳水化合物与蛋白质的比率有助于喂养和修复肌肉，以迅速恢复。”碳水化合物来自木薯，红薯和燕麦，而蛋白质来自草食乳清浓缩物。
It's free of artificial flavors (unlike many other mass gainers) and is sweetened with stevia and monk fruit instead.
"This whey protein supplement is fortified with a fruit and vegetable blend as well as fiber and probiotics for optimal gut health" she adds. "It can be used as a meal replacement or post-workout."
Big Bunus：透明实验室确实符合其名称，因为它与第三方测试产品线并在网站上共享结果。
Buy It
TransparentLabs（76.99）
What to Consider When Choosing a Whey Protein Powder
Certifications
吉尔根说：“由于补充剂不受FDA的密切管制，因此有些人选择获得NSF的乳清蛋白，该乳清蛋白已获得运动或受体育运动信任的知情选择。”
These third-party certifications confirm that the product matches the supplement facts label and doesn't contain any unwanted substances or additives.
她说：“获得运动或知情选择符号认证的NSF有助于保护消费者，并确保他们获得所支付的费用，仅此而已。”
Budget
"Whey protein hydrolysate and micellar whey tend to be more expensive, which doesn't necessarily mean they are better," Girgen says.
If the price tag is important to you, Girgen says whey protein concentrate is typically the most affordable of the whey proteins.
Health Goals
考虑不同类型的乳清以及它们如何帮助您的健康目标。
如果您的目标是体重增加，您可能需要选择一种水解液的乳清形式 - 如果您的目标是减肥，您可能想要胶束乳清。
"Whey protein hydrolysate is pre-digested and absorbs much more quickly into the bloodstream (keep in mind that whey protein is already very fast-digesting!). Because the hydrolysate form of whey is absorbed so quickly, it causes a greater insulin response which isn't always desirable — especially for weight loss," Girgen tells us.
"Micellar whey, on the other hand, is a form of whey that is digested slowly resulting in a slower insulin response in the bloodstream."
Allergies
吉尔根说：“任何患有牛奶蛋白过敏的人都应避免任何类型的乳清和酪蛋白蛋白。”
Whey protein isolate might be the best bet for anyone who has lactose intolerance because it contains less lactose compared to whey concentrate, Girgen says.
