Whey protein is the most studied and most used supplement in the fitness world. But behind this generic term hide very different products, specific uses and persistent misunderstandings. This guide will give you all the keys to use it intelligently.
What Exactly Is Whey Protein?
Whey is a by-product of cheese making. When milk is coagulated, it separates into two phases: the curd (cheese) and the liquid whey. The latter is filtered, concentrated and dried to produce the protein powder you know. Its essential amino acid composition is exceptional: it contains all the essential amino acids, with a particularly high concentration of leucine — the amino acid that triggers muscle protein synthesis.
The 3 Types of Whey: Which One to Choose?
- Whey Concentrate (WPC): 70-80% protein, contains lactose and fats. The most affordable, ideal to start.
- Whey Isolate (WPI): 90-95% protein, virtually no lactose or fats. Purer, faster digestion.
- Whey Hydrolysate: pre-digested protein, ultra-fast absorption. More expensive, marginal benefit except after an intense effort.
Our recommendation: whey concentrate is more than enough for 90% of trainees. If you're lactose intolerant or looking to minimize carbs during a cut, switch to isolate. Hydrolysate shows no proven performance benefit for the average trainee.
Impact Whey Protein Chocolate 1 kg — MyProtein
Our MyProtein Impact chocolate whey is a premium-quality concentrate: 21g of protein per serving, 4.5g of natural BCAAs, unbeatable price. The benchmark for value on the market.
How Much Protein Per Day? The Real Recommendations
The official recommendations (0.8g/kg of body weight) are calibrated for a sedentary population. For a strength trainee looking to build muscle, the most recent studies converge on a range of 1.6 to 2.2 g/kg of body weight per day. For an 80 kg man: between 128 and 176 g of protein daily.
How to Calculate Your Personal Needs
- Beginner level (0-6 months): 1.6 g/kg — high protein synthesis, fast progress
- Intermediate level (6-24 months): 1.8 g/kg — slower progress, stable needs
- Advanced level (2+ years): 2.0-2.2 g/kg — muscle is hard to build, maximal needs
- Cutting phases (caloric deficit): go up to 2.2-2.5 g/kg to preserve muscle mass
This protein should come primarily from food: meat, fish, eggs, legumes, dairy. Whey is a complement to easily reach your daily targets, especially around training.
When to Take Whey? The Optimal Timing
The Anabolic Window: Myth or Reality?
For years, the fitness community preached the 30-minute post-workout rule. Recent meta-analyses considerably qualify this dogma. If your last meal was less than 3 hours before the session, the post-workout urgency is much lower. What matters more: total daily protein intake, spread over 3 to 4 meals of 30 to 40g.
The 3 Best Times to Use Whey
- Post-workout (30-60 min): fast digestion, ideal if more than 4h since the last protein meal
- On waking: after the overnight fast, a 30g serving quickly restarts protein synthesis
- Between meals: a protein shake to reach your daily targets without excess calories
Whey isn't magic. It only helps you reach your daily protein intake more easily. It's your overall diet that makes the difference.
Creatine: The Supplement to Pair with Whey
If you were to take only one supplement besides whey, it would be creatine monohydrate. It's the most studied supplement in sports history, with hundreds of studies confirming its effectiveness in increasing strength (+5-15% on the basic lifts) and speeding up recovery. Dose: 3-5g per day, regardless of timing.
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MyProtein's creatine monohydrate is the reference: micronized for better dissolution, no additives, precise 3g dosing. The whey + creatine combo is the foundation of any smart supplementation.
BCAAs: Necessary or Superfluous?
Branched-chain amino acids (Leucine, Isoleucine, Valine) are the key amino acids for muscle synthesis. If you already consume enough complete protein (whey + food), BCAA supplements add little extra benefit. Their value is real in a specific context: prolonged fasted training (morning cardio without eating), or a strict cutting phase to protect muscle mass.
How to Make a Perfect Protein Shake
- 300-350 ml of skim milk or plant milk for a creamy texture
- 30g of whey powder (about 1 scoop)
- Optional: 1 banana for post-workout carbs
- Optional: 1 tablespoon of peanut butter for fats
- Blend 20-30 seconds or shake vigorously for 30 seconds
This shake provides about 35-40g of protein, 50-60g of carbs (with banana), 10-15g of fats — a complete post-workout meal for less than 5 minutes of prep and under €2 a serving.
