The ultimate guide to whey protein

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

However, protein requirements are individual and a range of things can change your protein requirements. For example, your age, body composition, health status and physical activity levels can all influence your protein requirements. Endurance athletes require around 1.2-1.8g of protein per kg of body weight and anyone engaging in regular strength exercise will need approximately 1.2-2g of protein per kg of body weight.¹⁰ Not into maths? Use our handy protein calculator to work it out for you.

Whey, in particular, is a well-studied source of protein to help your muscles recover, as the body absorbs it efficiently, making it a ‘fast-digesting protein’, particularly when compared to other types of protein (e.g. casein).³ 

“Some people may find consuming whey protein during exercise heavy on the stomach, so it’s best to gradually sip the protein in small amounts over the course of a long workout or training session, rather than consuming large amounts in one go, to minimise the risk of digestive upset,” says Alex.

An increased protein intake has been found to support weight management.^12,13,14 If you struggle with snacking or overeating, protein can help you feel fuller and delay feeling hungry, which might lower your general food intake as a result.¹³ One randomised study involving 70 participants aged between 18–65 found that whey protein helped them feel fuller than casein protein, another type of dairy protein.^13,15 However, this is up for debate – as some studies suggest the opposite.¹⁶

Emerging research from lab-based and animal studies suggest that having more whey protein may increase the immune response and decrease the risk of disease.^17,18,19 “This may be of particular use for athletes as regular high-intensity exercise can increase susceptibility to everyday illnesses like coughs and colds,” says Alex.

The amino acids found in whey protein play an important role in maintaining healthy, strong muscles. Reviews of the research suggest that whey protein can support muscle recovery after strength training. “This is linked to the excellent protein quality whey protein has. Specifically, it relates to whey’s high digestibility, plus its excellent amino acid profile,” says Alex. However, findings across studies are mixed and more research is needed to fully understand the extent of its effects on muscle recovery.^20,21

Whey is a milk protein, so when you digest it your body breaks it down into smaller pieces. Some of those pieces can help relax blood vessels by blocking a substance that normally raises blood pressure, helping to regulate it instead, with some studies suggesting whey protein may help slightly lower blood pressure levels.²² Still, we need more large, high-quality clinical studies before making any firm conclusions.²³

Good for adding to protein shakes or smoothies for a quick pick-me-up, whey protein powder is a tasty way to support your protein intake. Check out our protein powder recipes for inspiration on how to blend into delicious cookies, pancakes and even lollies.

Your go-to snack for wherever the day takes you. For mid-afternoon or to fuel your workouts, whey protein bars, packed with flavour and available in sizes that fit your lifestyle.

If you’re short on time, whey protein drinks are a convenient way to support your protein intake throughout the day. Simply pop one into your bag for after a workout or to sip on during the day while you’re at work. “Ready-to-drink whey protein has really evolved. You can now pick between concentrate, isolate or ultra-filtered clear whey, depending on what you enjoy and how you like to use it,” says Alex. “Concentrate or isolate-based products have creamy, milkshake-like texture and clear whey protein drinks have a lighter, more juice-like texture. Meaning you can choose your favourite.”

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.