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Whey Protein Supplementation ∙ Supplement Cheat Sheet ∙ Fitness and Nutrition Hack ∙ Life Hack

Updated: Jan 29, 2023

Learn more about Whey Protein Supplementation to optimize your muscle recovery and your overall workout performance with Hack Vitae's Nutrition Cheat Sheet ∙ TYPES ∙ DOSAGE ∙ BENEFITS

SUMMARY ∙ TLDR

Whey protein is a popular dietary supplement that is derived from milk. It is a complete protein, containing all of the essential amino acids, and is easily digested by the body. It is commonly used by athletes and bodybuilders to support muscle recovery and growth. It can be consumed as a shake, mixed with other ingredients to make it more delicious, or used in cooking and baking to add extra protein to meals and snacks. It's important to consume it in moderation and to not exceed the recommended dosage as taking too much whey protein can lead to stomach discomfort and other side effects. It's always best to consult with a healthcare professional before starting any supplement regimen.

 

BACKGROUND

Whey protein supplements are commonly taken by athletes and bodybuilders to help build and repair muscle tissue. They are also popular among people looking to lose weight or gain muscle mass. Whey protein is a complete protein, which means it contains all of the essential amino acids needed to support muscle growth and repair. Additionally, whey protein is quickly and easily absorbed by the body, making it a convenient option for those looking to increase their protein intake.


Whey protein is a type of protein that is derived from milk. It is considered to be one of the best sources of protein for building muscle and increasing strength. There are several different types of whey protein available, each with their own unique benefits and dosage recommendations.



TYPES

There are three main types of whey protein: whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH).


Whey protein concentrate (WPC) is the most common form of whey protein and is typically around 70-80% protein. It is also the least processed form of whey protein, which means it retains more of the beneficial nutrients found in milk. WPC is made by removing most of the non-protein components from whey, such as fat and lactose.


It is usually more affordable than other types of whey protein and contains a small amount of fat, lactose, and other nutrients found in milk.


Whey protein isolate (WPI) is a more highly processed form of whey protein, which removes more of the fat and lactose. This results in a protein content of around 90-95%.


WPI is made by further processing whey protein concentrate to remove even more fat and lactose. Whey Protein Isolate therefore is almost pure protein. WPI is also lactose-free, which makes it easier to digest for people who are lactose intolerant.


Whey protein hydrolysate (WPH) is the most highly processed form of whey protein and is also the most rapidly absorbed by the body. It is typically used by athletes and bodybuilders looking to increase muscle mass and improve recovery time. WPH is made by pre-digesting whey protein through a process called hydrolysis. This breaks down the protein into smaller peptides, making it more rapidly absorbed by the body.


It is usually more expensive than other forms of whey protein and can cause stomach discomfort for some people.


In summary, WPC is the least processed form of whey protein which contains more beneficial nutrients from milk, WPI is highly processed which removes most of the fat and lactose, and WPH is the most highly processed and rapidly absorbed form of whey protein which is typically used by athletes and bodybuilders. Each type of whey protein has its own unique benefits and should be selected based on the individual's needs and goals.

 

DOSAGE

The recommended dosage of whey protein will vary depending on your individual needs and goals. The general recommended dosage is around 20-30 grams of whey protein per serving. It is important to note that it is also important to consider the timing of taking whey protein. It is typically recommended to take whey protein before or after your workout for optimal muscle recovery and growth.


When choosing a whey protein supplement, it is important to consider the quality of the product and the ingredients used. Look for products that are made from high-quality ingredients and are free from artificial sweeteners, colors, and preservatives.


In summary, whey protein is a high-quality source of protein that can help to increase muscle mass and improve recovery time. There are several different types of whey protein available, each with their own unique benefits. It is important to consider the timing of taking whey protein, recommended dosage and the quality of the product when choosing a whey protein supplement.


"Whey protein is the most versatile and easily digested form of protein, making it a great choice for people looking to boost their protein intake and support muscle growth." - Dr. James Krieger
 

BENEFITS

Whey protein is a high-quality protein source derived from milk. It is considered to be one of the best protein sources available due to its high biological value, meaning that it contains all of the essential amino acids needed for optimal muscle growth and repair.


1. Increased muscle m