Whey protein is the most researched sports supplement in history. But the market is flooded with conflicting claims. Here's what the science actually says.

Three Types of Whey — What's the Difference?

Whey is the liquid byproduct of cheesemaking. It's filtered into three grades:

Whey Protein Concentrate (WPC)

70–80% protein, contains some lactose and fat. Best value, retains beneficial bioactive peptides. Good for most people.

Whey Protein Isolate (WPI)

90%+ protein, minimal lactose/fat. Ideal for lactose-sensitive users and those in cutting phases.

Whey Protein Hydrolysate (WPH)

Pre-digested for fastest absorption. Most expensive, no meaningful advantage for most users. Useful clinically.

How Much Do You Actually Need?

Current research supports 1.6–2.2g protein per kg of bodyweight daily for muscle building. A 75kg person needs 120–165g total protein per day — not all from whey.

Timing: Is the Anabolic Window Real?

The "30-minute window" is overhyped. Total daily protein intake matters most. That said, 20–40g post-workout whey is convenient and effective.

How to Judge Quality

Look for third-party testing (Informed Sport, NSF Certified), minimal added sugars, and transparent amino acid profiles on the label.