Protein
Protein powder (isolate)
Nutrition facts
Serving: 1 scoop (30 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Protein | 23.4 g | |
| Carbs | 1.9 g | |
| Fibre | 0.9 g | 3 % |
| Sugars | 0 g | 0 % |
| Fat | 0.5 g | 1 % |
| Saturated fat | 0.2 g | 1 % |
| Sodium | 47 mg | 2 % |
| Riboflavin (B2) | 1 mg | 47 % |
| Phosphorus | 396 mg | 32 % |
| Vitamin B12 | 1 µg | 31 % |
| Zinc | 2 mg | 17 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Isolate is more heavily filtered than whey concentrate: less lactose and fat, more protein per gram; a concentrate keeps more of both.
- Whey protein is rich in leucine, an amino acid implicated in muscle protein synthesis; this is one of the reasons it is used after training, alongside sufficient protein intake across the day.
Preparation
Heating whey protein (in a cooked recipe) denatures its structure and can change its texture, but does not destroy its essential amino acid content.
To mention to a professional
- Whey comes from milk: an isolate, or one labelled “lactose-free,” still contains milk protein and is not safe for a milk allergy, unlike lactose intolerance on its own; if in doubt, consult a professional.
Sources
- Beverages, Protein powder whey based
- USDA FoodData Central, SR Legacy (Beverages, Protein powder whey based, used as an approximation of an isolate)
- Devries and Phillips, 2015 (Journal of Food Science, supplemental protein, muscle mass and whey)
- Health Canada, priority food allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.