Finding the lowest-calorie whey is no easy task. Each product has its own composition, and there are several different types of whey. Despite these differences, you can still get your hands on a low-calorie protein powder.
Contents
The calories provided by whey depend mainly on the ingredients it contains. Athletes should pay particular attention to the macronutrient content of these supplements.
This precaution will enable them to achieve satisfactory results depending on the sport they practice.
That said, before setting off on a calorie hunt, you need to define your objectives. A low-calorie whey is only interesting in very specific cases.
In any case, whey has a definite satietogenic power.
A whey shaker will provide a lasting feeling of satiety and keep hunger at bay over a longer or shorter period.
By taking it as a mid-day snack, as part of a balanced low-calorie diet, you can simply promote weight loss, while absorbing valuable nutrients, including the famous essential amino acids (EAA).
We invite you to browse through this article to read our nutritional advice and find the lowest-calorie wheys on the market, but above all the whey that's right for you.
Why choose a low-calorie whey?
This is undoubtedly the first question to ask before taking the plunge, as many athletes mistakenly believe that whey protein in itself can make them fat...
Over the last few years, the quest for the perfect physique has led us to favor the very popular low-calorie products. However, this choice will not be consistent with all objectives or all morpho types (for example, an ectomorph will have to take a different type of whey).
First and foremost, it's important to understand that building muscle mass means eating a high-calorie diet. If you're looking to build muscle, you'll need to consume macronutrients, particularly protein, in higher-than-usual quantities.
This substantial calorie intake helps to satisfy its energy needs.
On the other hand, the caloric surplus will avoid any deficit that could lead the body to burn the proteins contained in muscle reserves (muscle catabolism) and will even enable the synthesis of new muscle tissue, within the framework of appropriate physical training.
These explanations should already dissuade some bodybuilding enthusiasts, especially those looking to gain mass, from looking for a low-calorie whey concentrate at all costs.
However, in the context of muscle leaning, or a low-calorie diet, this choice is justified.
In this case, the aim is to reduce the ratio of fat mass to dry mass. This means limiting calorie intake in order to reduce fat storage, while at the same time ensuring a protein intake that allows for "muscle sparing". Consult our article to find the best whey for your lean body.
In addition to bodybuilding, whey isolate is sometimes used by people looking to lose weight. The same applies if you want to optimize your recovery, without gaining muscle mass. However, for endurance athletes such as runners or cyclists, calories are beneficial for recovery. For more information, see our article on endurance drying.
There's no need for these athletes to turn to a low-calorie whey, even if they want to maintain a slim physique without particularly gaining muscle.
Here, post-training intake is scientifically recognized to optimize recovery and long-term performance. We discuss this topic in the following articles:
- How to choose the right whey for cycling?
- What's the best whey for crossfit?
- Which whey to take to recover in soccer?
- What's the best protein powder for runners?
Good to know: gainers are a mixture of whey or casein and a carbohydrate source. This has been done to increase calorie intake. These products can be adapted to athletes of all levels looking to gain mass quickly (pre-season field hockey players, rugby players, etc.).
How can I find a low-calorie whey?
As mentioned above, the calories provided by a protein powder depend mainly on its composition.
Remember that 1 gram of fat provides 9 calories, whereas the same quantity of carbohydrates and proteins, once burnt by the body, provides only 4 calories. So, for the same weight, you should initially opt for products containing little or no fat.
Good to know: in addition to supplementation, it's your diet that influences your caloric balance. Limiting calorie and fat intake also means avoiding foods that are too rich in fatty acids. Fatty meals rich in refined sugars and fast food should also be avoided.
When it comes to whey, athletes needn't worry about a potential lipid or fat intake. This dietary supplement is derived from the micro-filtration and ultra-filtration of milk.
This dietary supplement is obtained by isolating whey proteins and thus getting rid of the fat present in milk. As a general rule, protein isolate contains only traces of lipids.
So we still have to look at carbohydrates.
On this point, everything depends on the quality of the whey chosen. Lactose, a sugar naturally present in milk, is one of the few carbohydrates that can remain in the raw protein.
In principle, the aim of milk filtration is to eliminate this substance, leaving only milk whey. The principle is the same whatever the type of whey protein you choose (native, whey concentrate, isolate, hydrolysate...).
The presence of lactose in whey is undesirable, as it can affect the digestibility of the product (lactose intolerance). Ultimately, however, it all depends on the amount of lactose in the powder before reconstitution.
As long as the powder contains less than 5% lactose, its presence is negligible, and you won't suffer any inconvenience in this respect.
Producers can also add sugar to their protein powder to improve its taste. It should be noted that whey and whey isolate naturally have a very pronounced taste, which is not particularly pleasant as it is.
The addition of sugars helps to remedy this, and therefore to offer a better taste experience. However, such a protein powder will automatically bring in more calories. You need to check the calorie intake per portion. If you're looking for the lowest calorie whey possible, you'll need to choose a whey with no added sugars, so it won't have any sweet taste.
Aware of this problem, leading brands of protein supplements tend to use sweeteners. These additives are acaloric, but have an extremely high sweetening power. The result is a product with a very sweet taste, but no calories.
That said, although they seem to offer nothing but advantages, these synthetic or chemically extracted compounds are the cause of certain metabolic disorders.
Scientific studies warn sportsmen and women against these sweeteners, particularly sucralose. This substance is 700 times sweeter than sugar. In addition to disrupting the intestinal flora, it is said to habituate the brain to excessively sweet flavors, and subsequently encourage us to eat sweeter foods. Find out here why you should choose a whey without sweeteners.
Finally, let's take a look at the shaker as a whole.
For the majority of intakes, whey is mixed with a liquid which itself contains a certain amount of calories (but protein powders can also be cooked).
If you're looking to lower your calorie intake, it's the snack as a whole that needs to be monitored. The lowest-calorie liquid is obviously water (0 calories), but if you opt for milk, the following two articles should help you decide:
In a nutshell
To find the lowest-calorie whey on the market, athletes and bodybuilding enthusiasts will need to look at the calorie value per serving, check the product's composition and the levels of lactose and other added ingredients.
A lactose-free whey with no added sugars is naturally low in calories, as in the Protéalpes range with no added sugars. On the other hand, although sweeteners are aaloric, they should be avoided.
In short, a whey without lactose, added sugars or sweeteners is the best alternative. Nevertheless, expect a dietary supplement that won't taste sweet at all.
In practice, you can rely on the nutritional values given on the packaging of your protein powder. The inclusion of this information is governed at European level by regulatory texts.
Refer to the number of calories per serving or calories per 100 grams.
For your information, 100 grams of whey generally provide between 350 and 400 kcal. Use these values to create a menu and monitor your daily calorie intake.
Can whey help you lose weight?
We've already covered this subject in our blog posts entitled Does whey make you lose weight and/or weight loss, and Does whey make you fat? However, it's worth addressing the subject again because of some persistent preconceived ideas.
Indeed, many people mistakenly believe that consuming high-protein food supplements, and therefore protein powders, will lead directly to weight loss. Of course, it all depends on your energy expenditure and your diet.
Without physical activity, protein powders and whey isolate are extra calories that you absorb. Even if you opt for a low-calorie product, you won't lose weight - quite the contrary!
The right diet and physical activity are therefore essential for weight loss. Controlled caloric restrictions and a certain level of energy expenditure are essential for losing weight.
Under the right conditions (adapted diet and intense physical activity), whey protein will help you maintain your muscle mass, even during a period of weight loss.
Without a protein diet, in a situation of caloric restriction, the body will destroy muscle fibres to produce energy. This will result in muscle wasting, fatigue and, at the same time, distance you from your goal.
Whey protein makes you feel full, a phenomenon proven by numerous studies. It can also act as an appetite suppressant, preventing you from snacking between meals.
This satiety helps many people to manage their appetite and therefore to stick to a more rigorous diet. Even so, you need to keep a close eye on your overall diet. Hence, perhaps, the need to consult a nutritionist.
So it's not enough to simply opt for low-calorie foods and low-fat dishes: you need to integrate supplementation into a varied, balanced diet, to make it a long-term habit that lasts.
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