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Want the scoop on whey protein? Our nutritionist breaks down whey protein powder, including the benefits, side effects and how to use it – without the guesswork
Summary
1How to use whey protein
Add whey protein to your routine by blending it into shakes, stirring it into meals or grabbing a quick, high-protein snack on the go.
2How much whey protein per day?
Your daily whey protein needs depend on your body weight, activity levels and overall protein intake.
3When to take whey protein
Take whey protein at a time that suits your routine, whether that’s after workouts, in the morning or between meals.
From post-gym shakes to protein pancakes and even your morning coffee, whey protein has become a staple in many people’s routines. With so many ways to add it to your day, one question comes up time and time again: how do you actually use it properly to get results?
Protein is an essential macronutrient that helps build muscle, support recovery and create and repair cells.1 That’s why people who exercise regularly tend to keep a closer eye on their intake. With its high protein content and easy-to-use format, whey protein has become a popular choice. Our Senior Nutritionist, Alex Thompson, explains why.
What is whey protein?
Whey actually comes from the liquid left behind during cheesemaking.2 For years, its potential was overlooked and it was poured straight into animal feed, with humans missing out altogether. Fast forward to today and whey has had a glow-up – thanks to its impressive nutritional profile, including a naturally high protein content. Whey protein is rich in amino acids (the building blocks of protein), minerals, vitamins and lactose, making it a high-quality protein with a rich amino acid profile.2-4
When whey is processed into powdered protein products for consumers (for instance, in those big tubs you see), the amount of protein is concentrated. Two common forms are often included: whey protein concentrate and whey protein isolate. Think of whey protein concentrate as the less processed option, delivering around 70-80% protein plus small amounts of lactose and fat. Whey protein isolate is filtered further, reducing lactose and fat to very low levels and increasing the protein content to around 90-95%.3
“Ready-to-drink whey protein has really evolved. You can now pick between concentrate, isolate or ultra-filtered clear whey”
How to use whey protein
Whey protein is one of the easiest ways to boost your daily protein intake and it can fit into your routine in a way that works for you.
Ideal for busy days or as a convenient snack between meals. They can help you stay on track with your protein intake when you’re on the go.
Great for convenience, especially post-workout or during a busy day. “Ready-to-drink whey protein has really evolved. You can now pick between concentrate, isolate or ultra-filtered clear whey,” says Alex. “Some have a creamy, milkshake-like texture, while clear whey drinks are lighter and more juice-like.”
If you’re building a more structured routine, whey protein is often paired with other supplements like creatine to support performance. For best results, use whey protein consistently alongside a balanced diet and regular training, rather than relying on it as a quick fix.
How much whey protein per day?
There’s no one perfect scoop for everyone – how much whey protein you need depends on your overall protein intake and what you’re already getting from food.
As a general guide:
- healthy adults: around 0.75g-0.8 of protein per kg of body weight per day8,9
- endurance training: around 1.2–1.8g per kg10
- strength training: around 1.2–2g per kg10
A typical serving of whey protein powder provides around 20-30g of protein, which can help you meet your daily target alongside protein-rich foods. Protein needs can vary depending on factors like age, activity level, body composition and health status, so it’s best to tailor your intake accordingly. Not into maths? Use our handy protein calculator to work it out for you.
“Some people may find drinking whey protein during exercise heavy on the stomach, so it’s best to gradually sip the protein in small amounts”
When to take whey protein
When it comes to when to take whey protein, timing can be flexible – what matters most is meeting your overall daily protein needs.
- post-workout: traditionally the most popular time. Whey protein is quickly absorbed, making it a convenient option after exercise when your muscles are in the recovery period.3 Research suggests protein intake after resistance training supports muscle repair and growth6
- before exercise: some research suggests consuming protein before training may also support muscle recovery11
- between meals: helps top up your protein intake and may keep you feeling fuller for longer
- morning: adding protein to breakfast can help satiety throughout the day
As Alex explains, if choosing to consume protein during exercise, your consumption strategy may impact comfort: “Some people may find consuming whey protein during exercise heavy on the stomach, so it’s best to gradually sip small amounts during longer sessions rather than having it all at once.” If you want to explore timing in more detail, read our explainer on the best time of day to take protein.
Whey protein benefits
Other than helping you meet your recommended intake and contributing to muscle growth, whey protein may offer additional benefits:
- it may help you feel fuller for longer –higher protein intakes have been linked to supporting weight management.12-14 Protein can help increase feelings of fullness, which may reduce overall food intake13
- it aids exercise recovery – whey protein is a fast-digesting protein with a strong amino acid profile, which may support muscle recovery after strength training3,15,16
Whey protein side effects
While whey protein can offer benefits, there are a few things to be aware of:
- it's been linked to acne – some evidence suggests whey protein may increase levels of IGF-1, which could contribute to acne in some people17,18
- contains lactose and dairy – not suitable for those with milk allergies or sensitivities19
- avoid if you have kidney problems – high protein intake may not be suitable for anyone with existing kidney conditions17,20
Common mistakes when using whey protein
To get the most out of whey protein, it’s worth avoiding a few common pitfalls:
- relying on it too heavily instead of getting protein from whole foods
- not tracking your intake, which may lead to under- or over-consuming protein
- focusing too much on timing rather than overall daily intake
- using large amounts at once, which may cause digestive discomfort
Whey protein FAQs
Rather than focusing on one product, it’s more helpful to know what to look for. A good whey protein should:
- contain a high protein content per serving (typically 20g+)
- have minimal added sugars and unnecessary fillers
- suit your dietary needs (e.g. isolate if you’re limiting lactose)
- taste good and mix easily, so you’ll use it consistently
Yes – it’s made from milk, so it’s suitable for vegetarians but not vegans. If you’re looking for plant-based options, flick through our vegan protein options.
Yes, studies have found that it can support satiety and help you manage your overall calorie intake when used as part of a balanced diet.
Whey protein isn’t just for workouts – it can be a convenient way to help meet your daily protein needs, whether you’re active or not.21
The final say
Whether you blend it, bake it or sip it, whey protein is a simple and flexible way to support your protein intake and your goals. If you’re ready to find the right fit for your routine, explore our round-up of protein powders to smash your workouts or shop our pick of protein bars for convenient, on-the-go nutrition.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
For personalised medical advice or to discuss adding whey protein to your diet, always speak to your healthcare provider first. Remember, food supplements like whey protein must also not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. NHS. The Eatwell Guide [Internet]. NHS; 2022. Available from: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
2. Jooyandeh H. Whey proteins: Health benefits and food applications. ResearchGate; 2016. Available from: https://www.researchgate.net/publication/299286785
3. Kadam B, et al. Health benefits of whey: A brief review. Int J Livest Res. 2018;8(5):31. doi:10.5455/ijlr.20170411022323
4. Gloucestershire Hospitals NHS Foundation Trust. Amino acids [Internet]. Available from: https://www.gloshospitals.nhs.uk/our-services/services-we-offer/pathology/tests-and-investigations/amino-acids/
5. Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14(1). doi:10.1186/s12970-017-0177-8
6. NHS. High protein diet as advised by your dietician [Internet]. Available from: https://www.bfwh.nhs.uk/wp-content/uploads/2020/05/HP-booklet.pdf
7. British Nutrition Foundation. Sport and exercise [Internet]. Available from: https://www.nutrition.org.uk/creating-a-healthy-diet/sport-and-exercise
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9. van Loon LJC. Is there a need for protein ingestion during exercise? Sports Med. 2014;44(S1):105–11. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008809/
10. Astrup A, et al. The role of higher protein diets in weight control and obesity-related comorbidities. Int J Obes. 2014;39(5):721–6. doi:10.1038/ijo.2014.216
11. Pal S, et al. Comparative effects of whey and casein proteins on satiety in overweight and obese individuals: a randomized controlled trial. Eur J Clin Nutr. 2014;68:980–986. doi:10.1038/ejcn.2014.84
12. Wycherley TP, et al. Effects of energy-restricted high-protein diets: a meta-analysis. Am J Clin Nutr. 2012;96(6):1281–98. doi:10.3945/ajcn.112.044321
13. Davies RW, et al. Whey protein and recovery of muscle function: systematic review. Nutrients. 2018;10(2):221.
14. Pearson AG, et al. Protein supplementation and muscle damage recovery: systematic review. Eur J Clin Nutr. 2023;77(8):767–83. doi:10.1038/s41430-022-01250-y
15. Córdova-Dávalos L. Glycomacropeptide bioactivity and health. Nutrients. 2019;11(3):598. doi:10.3390/nu11030598
16. Pasiakos SM, et al. Whey protein supplementation and adverse effects. Appl Physiol Nutr Metab. 2021. Available from: https://cdnsciencepub.com/doi/10.1139/apnm-2020-0370
17. Baldwin H, et al. Effects of diet on acne. Am J Clin Dermatol. 2020;22(1). doi:10.1007/s40257-020-00542-y
18. Malik TF, Panuganti KK. Lactose intolerance. StatPearls [Internet]. 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532285/
19. Vajdi M, et al. Whey protein and blood pressure: systematic review. Nutr Metab Cardiovasc Dis. 2023;33(9):1633–46. doi:10.1016/j.numecd.2023.05.025
20. Córdova-Dávalos L. Glycomacropeptide bioactivity and health. Nutrients. 2019;11(3):598. doi:10.3390/nu11030598
21. Dairy Science (Elsevier). Whey protein and dairy processing [Internet]. Available from: https://linkinghub.elsevier.com/retrieve/pii/S0022-0302(23)02014-3
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