← Nutrition & Supplements
Whey Protein
Whey is a fast-digesting, complete protein derived from milk. It's the most practical way to hit your daily protein target when whole-food meals aren't convenient.
What is it?
Whey is one of the two proteins found in milk (the other is casein). It contains all nine essential amino acids and is particularly high in leucine - the amino acid most responsible for triggering muscle protein synthesis.
Benefits
- ✓Convenient way to hit daily protein targets
- ✓Fast absorption - ideal post-workout
- ✓Supports muscle repair and growth
- ✓High in leucine for maximal MPS response
- ✓Helps with satiety and body composition
How to use it
- 1.20–40 g per serving, 1–3 times daily as needed
- 2.Mix with water, milk or a smoothie
- 3.Great post-workout or between meals
- 4.Use it to fill the gap between food intake and your daily target (typically 1.6–2.2 g/kg)
Important information
- Whey is not a meal replacement - prioritise whole foods
- Avoid if lactose intolerant - try whey isolate or a plant-based alternative
- Look for third-party tested products (Informed Sport, NSF)
Frequently asked questions
Whey concentrate vs isolate?+
Isolate is more filtered, lower in lactose and slightly higher in protein per scoop. Concentrate is cheaper and works for most people.
Do I need protein powder?+
No - but it makes hitting your target dramatically easier, especially on busy days.
Is whey only for men?+
No. Protein needs are based on bodyweight and activity, not gender.