Whey Protein Powder

What whey protein is

Milk protein is about 80% casein, and whey makes up most of the rest. The Australian Institute of Sport (AIS) describes whey as a high-quality (high biological value) protein that is naturally high in leucine, the amino acid mainly responsible for switching on protein metabolism. The AIS also lists protein supplements as a Group A sports food, with strong evidence for use in specific situations such as straight after key training sessions.

Concentrate, isolate and blends compared

What changes between whey products is mainly how much the whey has been filtered or processed, which affects protein content, lactose and price.

Some tubs go further and add casein, which clots in the stomach and releases amino acids more slowly. These are sold as multi-stage or multi-source blends, such as Primabolics WheyPro and Rule 1 Source7. If you want the leanest, lowest lactose option, shop whey protein isolate or hydrolysed whey instead.

Who whey blends suit

A whey blend is a sensible first protein for most people who train and want an easy way to add 20 to 30 g of protein to their day. The International Society of Sports Nutrition (ISSN) says 1.4 to 2.0 g of protein per kilogram of body weight per day is enough for most people who exercise, and a shake can help close the gap when meals fall short. Blends suit people who are not bothered by a little lactose and want a creamier taste at a lower price per serve. If you are particularly lactose intolerant, a WPI or a plant-based protein may sit better. If you have a milk allergy, avoid whey altogether.

How to compare whey blends on the shelf

• Protein per serve versus scoop weight. The AIS says a 30 g serve of whey usually provides 21 to 27 g of protein. A bigger scoop with the same protein means more carbohydrate, fat or flavouring per serve.
• Which whey is listed first. Australian labels list ingredients in descending order of weight. If concentrate is first, the blend is mostly WPC. If isolate is first, it leans towards WPI.
• Leucine. The ISSN suggests 700 to 3,000 mg of leucine per serve. Many whey labels show leucine or total BCAAs in the amino acid panel.
• Carbohydrate and sugar. Worth checking if you track your intake, since concentrate brings a little more carbohydrate than isolate.
• Added enzymes. Some blends add digestive enzymes such as lactase, which is worth noting if dairy sometimes upsets you.
• Added extras. Lean or thermogenic wheys include extra ingredients. The AIS notes that multi-ingredient products add cost and can increase the risk of unwanted substances. See lean protein if that is what you are after.
• Batch testing. If you compete in a drug-tested sport, choose a batch-tested product (for example HASTA or Informed Sport certified) and check with your sport.
• Price per serve. Compare serves per tub across the 2 lb, 5 lb and 10 lb sizes rather than the tub price.

How to use whey protein

The AIS and ISSN both put a useful serve at 20 to 40 g of protein. The ISSN also suggests about 0.25 g per kilogram of body weight per serve, spread evenly across the day roughly every 3 to 4 hours. Most people have one scoop after training or with breakfast. Water makes a lighter shake, while milk makes it thicker and adds protein and energy. Whey also works stirred through oats or yoghurt. Follow the serving directions on your tub.

Safety and who should check first

Whey is a milk protein, so it is not suitable for anyone with a milk allergy. The AIS notes that the lactose in whey concentrate may matter for people who are particularly intolerant, although healthdirect says many people with lactose intolerance can still manage small amounts. The AIS recommends limiting protein supplements to one or two serves a day and getting the rest of your protein from food, partly because concentrated products can carry contaminants such as heavy metals. Healthdirect suggests talking to your doctor or a dietitian before following a high-protein diet.

Popular picks at Supps247

• Optimum Nutrition Gold Standard 100% Whey: 24 g of protein per serve with whey isolate as the first ingredient. Also in a 2.11 kg tub and a 4.54 kg (10 lb) tub.
• GHOST Whey Protein 2 lb: whey isolate, concentrate and hydrolysed isolate, 25 g of protein per serve, with added enzymes including lactase.
• Primabolics WheyPro Multi-Stage Protein Blend: a multi-stage protein blend.
• R1 Source7 Protein by Rule One: combines several forms of whey with micellar casein, milk protein isolate and pea protein.
• Nutrex 100% Whey: a straightforward 100% whey protein.
• Dymatize Elite 100% Whey Protein: a 100% whey protein in 2 lb and 5 lb tubs.

Related categories and guides

See our best protein powder in Australia guide for top picks and how we chose them, or read WPI vs whey blend to decide between the two. Browse every type in protein powder, or slow things down with casein protein.

Sources: AIS: Isolated protein supplements; ISSN position stand: protein and exercise; healthdirect: Lactose intolerance.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.