When it comes to incorporating whey protein into meals, Spano suggests adding it into foods like yogurt or oatmeal because the moisture makes for easier integration. While the ease of whey protein powder lends itself to on-the-go options like shakes, you can use it to boost the protein content of real food, too. (That's not to say plant-based proteins can't be a good option, particularly if you're vegan or (how to we put this politely?) dairy products don't "agree" with you. "It doesn't have all amino acids necessary for muscle growth and repair." "With any plant-based protein, it's not a complete protein," Spano says. So why whey in the first place? One of the major benefits of using whey protein is that it contains a wide range amino acids not seen in plant-based protein products, like pea or hemp proteins, says Marie Spano, M.S., sports nutritionist for the Atlanta Hawks, Braves, and Falcons. But walk through the aisles of any supplement store, and you'll see a wide variety of different protein types. Research suggests that consuming whey protein powder in conjunction with a resistance training program can help you maintain lean body mass and increase your upper and lower-body strength. That's not just because whey protein powder tastes great, is widely available (heck, even grocery stores carry the stuff now), and goes down relatively easy. If you're looking to build muscle, boost your performance, and make the most out of all your hard work in the gym, whey protein is the way to go.
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