Whey Protein 101: Types, Uses, Benefits

“You don’t need whey protein supplements to build muscle.” Ever heard that before?

Technically, it is true. But let me ask you this:

Without whey protein supplements, are you actually building muscle as fast, as effectively, and as efficiently as you could be?

Probably not.

Studies have proven time and time again that whey protein is one of the most effective muscle-building tools you can use… but only if you use it correctly.

And most people don’t.

While you don’t need a PhD in nutrition to use whey protein supplements, it is helpful to learn what works, what doesn’t, and what to avoid.

Today, I’m breaking down whether protein powder is worth your money.

And yes, ATHLEAN-X sells protein powder, but that doesn’t change the facts. My promise is to give you the unbiased truth so you can make the best decision for yourself, the one that fits your goals.

Here’s what you can expect:

WHAT IS WHEY PROTEIN, REALLY?

Whey protein didn’t start as a muscle-building supplement. It was actually considered “waste” at one point.

Back in the day, cheese makers would separate milk into curds and whey. The solid curds became cheese, and the liquid whey? Well, it got dumped.

But, as you probably already guessed, that liquid was loaded with protein.

Eventually, scientists realized whey was an incredible building block for lean muscle growth and recovery.

Naturally, manufacturers caught on. Instead of throwing it away, they started processing it into what we now know as whey protein powder.

Here’s a breakdown on how it’s made:

Milk Separation: Milk is divided into curds (solid) and whey (liquid) during the cheese-making process.

Filtration & Purification: The liquid whey goes through microfiltration to remove excess fat, lactose, and carbs, increasing its protein concentration.

Drying & Powdering: The purified liquid whey is dried into a fine powder, making it easy to store, mix, and consume.

Depending on how much it’s processed, you get different types of whey protein.

TYPES OF WHEY PROTEIN

Not all whey protein supplements are created equal.

The amount of processing determines how much protein per scoop you’re actually getting along with how quickly it’s digested and how well your body can use it.

Here’s a breakdown of the three main types of whey protein and their differences:

WHEY PROTEIN CONCENTRATE (WPC)

Whey protein concentrate is the least refined form of whey protein, containing 35-80% protein, with the remaining percentages coming from carbohydrates and fat.

Because it undergoes minimal processing, WPC retains more of the original milk compounds, including small amounts of bioactive peptides, which may offer health benefits for immune function and digestion.

For those looking for a cost-effective protein source, WPC provides a solid option with a more “natural” nutrient profile.

However, the downside is that every scoop includes non-protein calories, meaning you’re not getting the purest form of protein available.

Additionally, WPC contains more lactose, which can cause digestive issues for those who are sensitive.

For these reasons, in our ATHLEAN-X protein powders when we use WPC, we use 80% protein so that you’re getting the best protein intake and least lactose possible.

WHEY PROTEIN ISOLATE (WPI)

Whey protein isolate (WPI) is a higher purity option, consisting of 90%+ protein, with almost all lactose and fat removed.

It goes through an additional filtration process, stripping out excess carbs and fats, leaving behind a protein-dense powder that is one of the most efficient options for muscle growth.

Because of its high protein content and low calorie count, whey isolate is ideal for those focused on body recomposition or maximizing muscle growth while keeping fat gain minimal.

It’s also a great choice for individuals who are lactose-sensitive, as it contains little to no lactose, making digestion easier compared to pure WPC.

For those looking for lean muscle growth, enhanced muscle circumference, and faster recovery, whey isolate is one of the best choices.

WHEY PROTEIN HYDROLYSATE (WPH)

Whey protein hydrolysate (WPH) is pre-digested, meaning the protein molecules have been broken down into smaller peptides for rapid absorption.

With 80-90% protein content, it delivers similar protein purity as whey isolate but is processed in a way that allows faster uptake into the bloodstream.

While WPH is the fastest digesting whey option, the difference in absorption speed compared to whey isolate is minimal for most people.

Additionally, hydrolysis might give it a slightly bitter taste, and WPH is often more expensive than isolate without significantly better benefits.

For most people, whey isolate will provide nearly identical muscle-building results without the added cost.

PROTEIN CHEAT SHEET

Here’s a quick wrap-up of what I just covered regarding the different types of protein:

BENEFITS OF WHEY PROTEIN

Whey protein has a ton of studies and research to back it up.

Human studies consistently show that weeks of whey supplementation led to noticeable improvement in muscle hypertrophy, increase in muscle strength, and enhanced muscular function when combined with resistance training.

If your goal is to build muscle, improve recovery, and optimize performance, here’s why whey protein should be part of your nutrition plan.

FASTER RECOVERY

Every workout pushes your muscles to the limit, creating exercise-induced muscle damage that breaks down muscle fibers.

That damage is necessary for growth, but here’s the problem:

If you don’t recover properly, you’re not building anything. Instead, you’re setting yourself up for prolonged soreness, stalled progress, and even muscle loss.

This is where whey protein supplementation comes in.

It provides the branched-chain amino acids (BCAAs) your muscles need, especially leucine, which plays a key role in repairing damaged fibers and accelerating recovery.

Leucine directly triggers the mTOR pathway, the signal your body uses to switch from breakdown mode to rebuilding mode.

When you get post-exercise protein intake with whey, you’re giving your body exactly what it needs to reduce muscle breakdown, speed up tissue repair, and get you ready for your next workout… faster. [1]

Over time, this means less soreness, better muscular function, and more effective training sessions.

PRESERVES MUSCLE DURING FAT LOSS

Whey protein is also crucial during fat-loss phases, where maintaining lean muscle mass is a challenge.

Cutting calories without proper protein intake often leads to lean body mass loss, which can impact strength, performance, and muscle composition responses.

By ensuring adequate intake of protein supplements, whey helps preserve muscle while promoting fat loss, making it an essential tool for improving body circumference, major muscle function, and body goals.

Resistance-trained athletes who supplemented with whey during weight loss retained more muscle and experienced a greater difference from baseline in strength and performance compared to those who didn’t. [2]

IMPROVES NUTRIENT ABSORPTION & PERFORMANCE

Another major benefit of whey protein is nutrient absorption and digestion efficiency.

Compared to other protein sources like fat-free fluid milk or plant proteins, whey is rapidly absorbed, ensuring that essential amino acid ingestion reaches muscle cells at the optimal time. [3]

The amino acid-carbohydrate ingestion ratio in whey also helps restore glycogen levels, making it ideal for post-exercise recovery and improving training on exercise performance.

Research shows that leucine with carbohydrate increases muscle glycogen restoration, leading to better energy intake balance and reduced performance loss during weight loss phases.

MAXIMIZES STRENGTH

Whey protein supplementation has been proven to increase muscle strength when paired with weeks of resistance training.

The timing on muscle strength adaptations is crucial.

Getting in high-quality protein on muscle fiber after training ensures that your body fully recovers and prepares for the next session.

Studies show that whey-protein and leucine supplementation support training on hypertrophy and strength, improving cross-sectional muscle area, muscular function, and supplementation on performance over time. [4]

WHEY PROTEIN AND MUSCLE BUILDING

A lot of people swear by whey protein supplementation for muscle growth.

But does it really make a difference, or is it just another overhyped supplement?

Let’s break down what the research says.

MUSCLE PROTEIN SYNTHESIS & WHEY PROTEIN

First, it’s important to remember that muscle growth isn’t just about lifting heavy. It’s more about what happens after the workout.

It’s all about repairing and rebuilding muscle fibers after training.

This process is called muscle protein synthesis (MPS), and it’s what turns a tough workout into actual gains.

Whey protein rapidly spikes amino acid levels in the bloodstream, making it one of the most effective proteins for stimulating MPS.

Compared to casein or plant proteins, whey has the highest bioavailability and fastest absorption rate, meaning your muscles get the nutrients they need fast. [3]

But speed isn’t the only factor.

Muscle to resistance exercise requires the right amino acid composition to fully activate muscle growth.

This is where the studies come in.

WHAT DO THE STUDIES SAY?

Scientific research consistently supports whey protein’s role in muscle growth, recovery, and strength gains.

Studies on whey protein supplementation combined with weight training have demonstrated its effectiveness in promoting muscle hypertrophy, muscle protein balance, and overall improvements in muscular function.

One study published in Nutrients found that individuals who consumed whey protein after resistance exercise experienced a greater increase in muscle fiber size and cross-sectional muscle area compared to the placebo group. [4]

This is largely due to whey’s rapid digestion and absorption, which leads to a faster spike in muscle protein synthesis.

In another study conducted over weeks of resistance training, researchers found that whey protein supplementation improved muscle composition and hypertrophy more effectively than other protein sources.

Participants who consumed whey post-workout had higher rates of muscle protein balance, ensuring their muscles remained in a growth state rather than a breakdown state. [5]

You might be wondering, “Jeff, can’t I just drink milk after resistance exercise? That has protein.”

While milk does contain protein, it doesn’t match whey’s efficiency in stimulating muscle protein synthesis.

Whey is absorbed faster than whole food sources, meaning the essential amino acids reach muscle tissue more quickly, leading to better recovery and greater long-term gains in muscle thickness and function.

To drive the point home, if your goal is to put on lean muscle mass, whey protein is going to help you get there.

WHEY PROTEIN SIDE EFFECTS

Whey protein is one of the most effective supplements to complement resistance training. But like anything, it’s not perfect.

Some claim it wrecks their digestion, messes with hormones, or does more harm than good.

So, does whey protein have actual side effects, or is it just overblown hype?

DIGESTION ISSUES

One of the biggest complaints about whey protein? Bloating, gas, and stomach cramps.

If your protein shake leaves you doubled over, it’s not because whey is the problem. It’s because you’re using the wrong type.

Here’s what’s happening: If you’re drinking a lower protein version of whey protein concentrate, you’re getting higher levels of lactose, which can wreak havoc on your gut if you’re even mildly lactose intolerant.

On top of that, some cheap protein powders load up on artificial sweeteners and fillers, which can cause bloating and digestive distress, especially if you already have a sensitive stomach.

How do you fix it? Ditch the low-quality stuff.

Switch to a protein powder that has whey isolate as the first ingredient, which has little to no lactose and is easier on digestion.

Also, stay away from protein powders filled with unnecessary additives and sugar alcohols. They’re doing you more harm than good.

And if whey just isn’t working for you, plant-based protein might be the better move.

Bottom line? Whey protein shouldn’t leave you feeling like you just ate a brick. Pick the right kind, and you won’t have to deal with the discomfort.

ALLERGIC REACTIONS

If whey protein leaves you with itchy skin, swelling, or worse (trouble breathing), it’s not just lactose intolerance.

You could be dealing with a milk protein allergy, which is a whole different problem.

Some people’s immune systems react negatively to the proteins in whey, triggering allergic symptoms like rashes, itching, and inflammation.

On top of that, some low-quality whey protein powders may be cross contaminated with soy, gluten, or other allergens, making it even harder to pinpoint the cause of the reaction.

If you suspect a true milk protein allergy, whey might not be for you. Talk to a doctor before forcing it into your diet.

If your reaction is mild, switching to whey isolate could help, since it contains fewer allergenic compounds compared to whey concentrate.

Also, if you’re sensitive to other allergens, stick to certified gluten-free or soy-free whey protein products to reduce the risk of contamination.

HEADACHES AND FATIGUE

If your shake leaves you with brain fog, or sudden fatigue, there’s a good chance the additives in your protein powder are to blame.

Some low-quality protein powders pack in preservatives and fillers that may negatively impact cognitive performance, leaving you feeling mentally sluggish instead of energized.

On top of that, if you’ve increased your protein intake but aren’t drinking enough water, you’re likely dehydrated, which can lead to fatigue and low energy levels.

Look for a high-quality whey protein with minimal ingredients and no fillers.

Stay on top of your hydration, since higher protein intake means your body needs more water to support muscle function and recovery.

ACNE & SKIN REACTIONS

If your skin suddenly starts breaking out after adding whey protein to your diet, it’s not just bad luck.

While the exact link between whey and acne isn’t fully proven, some research suggests that dairy proteins can trigger oil production and inflammation, especially in acne-prone individuals.

Dairy-based proteins can influence hormonal responses, leading to excess oil production, which may clog pores and cause breakouts.

On top of that, some low-quality whey proteins are packed with added sugars and fillers, which can contribute to skin inflammation and make acne even worse.

First, switch to a powder that contains whey isolate or hydrolysate as the first ingredient. These forms of whey contain fewer dairy compounds than whey concentrate, making them less likely to cause issues.

Next, pay attention to your overall dairy intake. If cutting back on dairy improves your skin, you might be sensitive to dairy proteins in general.

And if whey continues to be a problem? A plant-based protein alternative could be the better move.

WHEY PROTEIN MYTHS AND MISCONCEPTIONS

Whey protein is one of the most studied supplements for building muscle. Yet, people still believe outrageous myths about it.

Some say it damages your kidneys, others claim it makes you fat, and there are those who think it’s completely unnecessary if you “just eat enough whole food.”

Let’s clear up the confusion and separate fact from fiction so you can get the most out of your training on muscle anabolism and recovery.

WHEY PROTEIN IS JUST FOR BODYBUILDERS

A lot of people think whey protein is only for massive bodybuilders trying to pack on extreme muscle mass. Wrong.

Whey protein plays a crucial role in muscle synthesis for anyone training hard, whether you’re looking to build size, improve performance, or just maintain muscle while losing fat.

Even if your goal isn’t to get huge, whey protein supports post exercise protein intake, speeds up recovery, and helps prevent muscle loss in athletes.

At the very least, it can help you reach your minimum dietary protein goals each day.

Put simply: You don’t have to be Sam Sulek to use whey protein supplements.

WHEY PROTEIN WILL MAKE YOU FAT

Some people avoid whey because they think it leads to weight gain… as if protein magically turns into fat.

Reality check: Protein doesn’t make you fat. Excess calories and a lack of physical activity do.

Whey protein is actually one of the best tools for body recomposition because it helps preserve muscle mass while cutting fat.

Studies show that higher protein intake leads to greater fat loss and less muscle breakdown, especially during caloric deficits.

YOU DON’T NEED WHEY IF YOU EAT ENOUGH WHOLE FOODS

Can you build muscle without whey? Yes. But is it always practical to hit your protein targets through whole food alone? Not for most people.

Whey protein is fast-digesting, convenient, and contains the ideal amino acid profile for muscle recovery and growth.

While whole foods are important, relying entirely on them can make it harder to consistently get the right amount of protein, at the right time, without excess fat or carbs.

WHEY PROTEIN DAMAGES YOUR KIDNEYS

This myth never dies despite being zero scientific evidence that whey protein harms kidney function in healthy adults.

The time effects of long-term protein consumption have been studied extensively, and research shows no negative impact on kidney health in people without pre-existing conditions.

Unless you have pre-existing kidney disease, whey protein is completely safe and has no harmful effects on kidney function.

IS WHEY PROTEIN FOR EVERYONE?

By this point, you might be thinking that whey protein is the only universal supplement that everyone from kids to the elderly should be using. But does that mean everyone should be using it?

Not necessarily.

While it provides huge benefits for many people, some may need a different approach to meet their protein needs.

WHO BENEFITS MOST FROM WHEY PROTEIN?

Whey protein is ideal for athletes and bodybuilders who train intensely and need fast-digesting, high-quality protein to maximize muscle recovery and growth.

Because of its high bioavailability and rapid absorption, whey delivers essential amino acids to muscle fibers faster than whole food sources, making it a perfect post-workout option.

Even beginners and casual lifters can benefit, as whey protein makes hitting daily protein targets easier without having to rely on excessive amounts of whole food protein sources like chicken, fish, and eggs.

Whey protein is also highly effective for fat loss, as it helps preserve lean muscle mass while in a caloric deficit.

Since muscle loss is a major concern when trying to lose body fat, adding whey protein ensures that the body gets enough protein to maintain muscle tissue while still burning fat.

It’s also an excellent option for aging adults, as studies have shown that higher protein intake, especially from fast-absorbing sources like whey, can help maintain muscle mass, strength, and mobility as we get older.

Since sarcopenia (age-related muscle loss) is a real issue, supplementing with whey protein can be an easy and effective way to slow down muscle decline and maintain overall physical function.

For those with busy lifestyles, whey protein is also a convenient way to meet protein needs without spending hours cooking and prepping meals.

If you’re someone who struggles to eat enough high-protein foods throughout the day, adding a whey protein shake is a simple way to ensure your body has what it needs to support muscle repair and recovery.

IS WHEY PROTEIN JUST FOR MEN?

One of the biggest misconceptions about whey protein is that it’s only for men or that it somehow makes women bulky.

This couldn’t be further from the truth.

Whey protein is just as effective for women as it is for men, especially for improving muscle tone, recovery, and overall strength.

Muscle growth isn’t just about eating protein. It’s determined by resistance training, total calorie intake, and hormone levels.

If anything, women often benefit even more from prioritizing protein intake since many naturally under-consume protein, making it harder to recover from workouts and maintain lean muscle mass.

Whey protein is particularly helpful for women who want to lose fat while keeping muscle, as higher protein intake supports metabolism and satiety, helping to control cravings while ensuring that weight loss comes from fat rather than muscle.

The bottom line is that whey protein isn’t gender specific. It’s simply one of the best ways to optimize protein intake and recovery for anyone training hard.

WHAT ABOUT LACTOSE-INTOLERANT INDIVIDUALS?

For those who experience bloating, gas, or stomach discomfort after drinking whey protein, lactose intolerance is likely the issue.

Whey protein concentrate contains higher levels of lactose, which can be difficult to digest for those with lactose sensitivity.

However, this doesn’t mean you have to give up whey protein altogether.

Whey isolate contains little to no lactose and is much easier to digest than concentrate, so look for a protein powder that has whey protein isolate as its first ingredient.

Whey hydrolysate is even more refined and pre-digested, allowing for faster absorption with minimal digestive stress.

If whey still doesn’t sit well, plant-based protein powders like pea, rice, or hemp protein can be alternatives.

However, they typically have a lower leucine content than whey, meaning they may not stimulate muscle protein synthesis as effectively.

If you can tolerate whey isolate or hydrolysate, those remain the best options for muscle recovery and growth.

DOES WHEY PROTEIN HELP OLDER ADULTS MAINTAIN MUSCLE?

Yes, and there’s plenty of research to back it up.

As we age, muscle loss accelerates, and without proper nutrition and strength training, it becomes increasingly difficult to maintain strength and mobility.

Studies show that whey protein can help slow down muscle loss by stimulating muscle protein synthesis and preserving lean mass, especially when combined with resistance training.

Whey protein is particularly effective for older adults because it digests and absorbs faster than many whole food protein sources, allowing for rapid delivery of amino acids to muscle tissue.

Research suggests that older adults who consume higher amounts of protein, particularly from fast-digesting sources like whey, experience better muscle retention, strength, and overall physical function.

Simply put, if you’re 50+ and want to stay strong and active, adding whey protein to your diet can be one of the best ways to prevent muscle decline and maintain a higher quality of life.

HOW MUCH PROTEIN DO YOU NEED FOR MUSCLE GROWTH?

Most people either don’t eat enough protein to build muscle or eat too much thinking it guarantees size.

Spoiler: It doesn’t.

Sure, it’s essential for day-to-day life as much as it is for muscle recovery, hypertrophy, and performance.

But the real question is how much do you actually need to hit your goals?

Forget the complicated formulas. There are only three numbers that matter.

Find the one that fits your training level, multiply it by your body weight (in pounds), and you’re set.

MINIMUM PROTEIN INTAKE: 0.8G PER POUND OF BODY WEIGHT

At this level, you’re consuming just enough protein to build some muscle, maintain muscle mass and support basic bodily functions but not enough to drive significant muscle growth.

If you’re not training too intensely or not looking to maximize your muscle growth, this is your baseline requirement.

This intake level is best suited for individuals who are lifting regularly at a moderate level or simply want to preserve existing muscle mass without actively building more.

Even if you’re not lifting, your body is constantly breaking down and rebuilding muscle fibers.

Without adequate protein, that rebuilding process slows, and over time, muscle loss can occur instead of maintenance.

For example, a 180-pound person following this guideline would need at least 144 grams of protein per day (180 x 0.8).

While this amount is enough to help you build some muscle and prevent muscle loss, if you’re looking to maximize your muscle mass or tend to be someone who finds it difficult to gain muscle, your muscle-building target for protein may need to increase.

If you’re trying to build serious muscle, this would be the bare minimum required to keep muscle protein balance in check and avoid slipping into a catabolic state where your body breaks down muscle for energy.

OPTIMAL PROTEIN INTAKE: 1.0G PER POUND OF BODY WEIGHT

If you’re training consistently and are serious about building muscle, this is your go-to protein intake.

At one gram of protein per pound of body weight, you’re giving your muscles the fuel they need to support hypertrophy, improve response to resistance training, and optimize post-exercise recovery.

This level is ideal for lifters and athletes training intensely three to five days per week, those who want to build muscle while staying lean, and anyone looking to ensure proper recovery and muscle repair after intense workouts.

It provides enough protein to maximize muscle growth, but not so much that your body can’t efficiently utilize it.

For example, a 180-pound person following this guideline should aim for 180 grams of protein per day (180 x 1.0).

This intake strikes the perfect balance: high enough to support strength and hypertrophy but not excessive to the point of wasting protein.

If you want to build muscle, recover faster, and maintain a lean, athletic physique, this is your sweet spot.

HIGH-PERFORMANCE PROTEIN INTAKE: 1.2G PER POUND OF BODY WEIGHT

The more intense your training, the greater the muscle breakdown, which means your body requires more protein to rebuild and strengthen those fibers.

This level of protein intake is best for advanced lifters, bodybuilders, and athletes training five or more days per week, and individuals who recover slowly or need additional protein to support high-intensity performance.

Since every workout creates micro tears in your muscle fibers, protein serves as the raw material needed to repair and rebuild them stronger.

The heavier you train and the more volume you put in, the higher your protein demands become.

For a 180-pound individual, this means aiming for 216 grams of protein per day (180 x 1.2).

If you’re consistently lifting heavy, pushing your limits, and demanding more from your body, your protein intake must keep up.

PROTEIN TIMING: DOES IT ACTUALLY MATTER?

You’ve probably heard the “anabolic window” debate.

Some say post-exercise protein intake is the most important factor while others argue that total daily protein intake is all that matters. So, which is it?

THE POST-WORKOUT WINDOW: NOT AS IMPORTANT AS WE THOUGHT

Previous studies on healthy adults showed that consuming protein immediately after resistance training leads to greater muscle anabolism, improvement in muscle function, and faster supplementation on recovery compared to delaying intake.

However, more recent studies seem to indicate that the “anabolic window” is less important than we once thought. Whether you take your protein before training, shortly after training or a few hours later, the most important factor is actually ensuring that you’re getting enough of the right type of protein in your diet.

PROTEIN ABSORPTION & THE ROLE OF LEUCINE

It’s not just about when you eat protein. It’s about what you eat. The composition of protein intake plays a major role in training on muscle hypertrophy.

For maximum response of muscle repair, you need a protein source rich in leucine, the key amino acid that stimulates the mTOR pathway.

Ingestion of whey protein, which naturally contains high levels of leucine, has been shown to enhance supplementation on muscle anabolism and improve training on muscle strength.

Additionally, acute branched-chain amino acid supplementation post-workout helps replenish the amino acid pool faster, ensuring that your muscles are primed for recovery and growth.

DON’T IGNORE TOTAL PROTEIN INTAKE

Since studies are showing that timing of your protein intake plays less of a role, your total daily protein intake is still the foundation of muscle growth.

If you’re not hitting your overall protein target, it won’t matter when you drink your protein shake. You’ll still be missing out on full muscle-building potential.

Studies on supplementation of protein with weight training confirm that consistent high-protein intake leads to greater improvement of muscle hypertrophy, increase in muscle fiber size, and better recovery over time.

Failing to eat enough protein throughout the day could be the reason you’re not seeing the muscle growth you’re working toward.

Aim to eat around 20 to 40 grams of protein with each meal. Save your whey protein supplement as a snack or to help ensure you’re meeting your protein requirements each day.

HOW TO USE WHEY PROTEIN FOR MAXIMUM RESULTS

It’s not enough to just drink a shake whenever you feel like it. Timing, pairing, and portioning matter if you want maximum muscle growth, recovery, and performance.

Let’s break down how to use whey protein the right way based on your goals.

BEST TIMES TO TAKE WHEY PROTEIN

Whey protein isn’t some magic powder that only works after a workout, but timing does matter if you want to maximize recovery and muscle growth.

The best times to take whey depend on digestion speed and when your muscles need amino acids the most.

Close To a Workout: This is the prime time for whey protein. If you intake a protein shake before or after a workout, you’re getting fast-digesting protein to kickstart muscle protein synthesis. Whey protein absorbs quickly and provides leucine, the key amino acid for muscle repair and hypertrophy.

First Thing in the Morning: After fasting overnight, your body is in a catabolic state. Drinking a whey protein shake in the morning floods your system with essential amino acids, helping restore muscle protein balance and prevent muscle loss. However, if you like to train fasted first thing in the morning, you’ll want to ensure you’re getting that protein shake in very soon after your workout.

Between Meals: If you struggle to hit your daily protein intake, using whey protein as a midday shake can help keep your muscles fed without relying on high-calorie whole foods. This is especially useful if you’re trying to stay lean as whey is high in protein but low in calories.

HOW TO MIX WHEY PROTEIN

How you mix whey protein can impact absorption, digestion, and overall effectiveness based on your training goals.

Each option has its own benefits, whether you’re looking for fast recovery, extra calories, or a complete meal replacement.

Mixing with Water: Mixing whey protein with water is the best choice if you want fast absorption and lean gains. Water keeps calories low and digestion quick, making it ideal post-workout, when your muscles need rapid amino acid delivery for muscle recovery and training on anabolism. If your goal is fat loss or getting protein without extra calories, water is the way to go.

Mixing with Milk: Using milk instead of water makes your shake thicker, more calorie-dense, and higher in protein. However, milk slows digestion, which makes it better suited for meal replacement or bulking rather than post-workout recovery. If you’re lactose-intolerant, alternatives like almond milk or oat milk can provide a similar texture without digestive issues.

Mixing it as a Smoothie: For those who need a high calorie shake for extra calories or want to turn whey protein into a more complete meal, blending it into a smoothie is the best option. Mixing whey with fruits, nut butters, oats, or Greek yogurt provides longer-lasting energy, better satiety, and additional nutrients beyond just protein. This makes it a great choice for those struggling to eat enough calories throughout the day or needing a convenient meal replacement.

HOW TO COMBINE WHEY PROTEIN WITH OTHER SUPPLEMENTS

Pairing whey protein with the right supplements can enhance muscle growth, recovery, and overall performance.

Here are a few to consider:

Creatine Monohydrate: This is one of the most well-researched supplements for strength, muscle growth, and recovery. Adding five grams of creatine to your whey protein shake ensures your muscles have the fuel they need for faster ATP regeneration and improved performance in strength training and high-intensity workouts.

Glutamine: This is an amino acid that plays a key role in muscle recovery, immune function, and gut health. Hard training depletes glutamine levels, which can lead to slower recovery, increased muscle soreness, and a weakened immune system. Adding five grams of glutamine to your post-workout shake can help reduce muscle breakdown, speed up tissue repair, and enhance recovery after intense workouts.

Carbohydrates: Fast-digesting carbs like bananas, oats, or honey can help speed up recovery and restore energy levels, making it easier to perform at your best in your next session. Pairing whey protein with carbohydrates enhances nutrient absorption and muscle protein synthesis, leading to better recovery and reduced fatigue.

HOW TO USE WHEY PROTEIN BASED ON YOUR TRAINING GOALS

Whey protein isn’t one-size-fits-all and how you use it depends on your training goals.

Here are a few tips to try based on what you want to achieve with your exercise and nutrition program:

Increasing Muscle Mass & Calorie Intake: If you’re trying to gain size, you need more calories and protein. In addition to your regular diet, use whey post-workout and between meals to increase total protein intake without feeling stuffed. Adding milk, peanut butter, oats, or fruit to your shakes can boost calories while keeping protein high.

Increasing Muscle Mass & Fat Loss: Muscle loss is a real threat if you’re not eating enough protein. Whey protein helps preserve muscle while keeping calories low. Stick to whey mixed with water, focus on high-protein, low-calorie meals, and aim for 1.0-1.2g of protein per pound of body weight to build and protect muscle mass while losing fat simultaneously.

Maintenance of Muscle Mass: If you’re maintaining your weight and muscle mass, use whey protein as a tool to help hit your daily protein goals without over-relying on whole foods. Having 1-2 shakes per day can ensure you stay consistent with muscle recovery and performance.

WHEY PROTEIN IS TOO EXPENSIVE (OR IS IT?)

Carbs are dirt cheap. You can walk into a restaurant and get a basket of free bread before your meal. But protein? That’s where the bill starts racking up.

Protein is the most expensive macronutrient whether you realize you’re paying for it or not.

And if you’re skipping whey protein supplementation because of price, I’ve got a little truth bomb for you.

If you care about muscle growth, performance, and recovery from resistance exercise, you’re already paying for protein in one way or another.

The real question is, are you getting the best deal for every gram of protein?

If you want to know whether whey protein supplements are “too expensive,” you need to stop looking at the price of the tub and start looking at the cost per gram of protein.

Let’s compare whole food sources of protein with whey protein supplements to see how much you’re really paying and what’s worth your money.

WHOLE FOOD PROTEIN SOURCES

Think whole foods are automatically a better deal than whey protein powders? Not so fast.

Protein isn’t free, and whether it comes from chicken breast, steak, or eggs, you’re paying a premium per gram.

The real question is: How does the cost compare?

Here’s what you’re actually spending per gram of protein across common food sources.

The takeaway? You’re already paying for protein, and it’s not cheap.

Even budget-friendly protein sources like eggs and lentils still cost between 5 to 7 cents per gram and that’s before you factor in prep time, cooking, and storage.

So, how does whey protein supplementation stack up against whole foods?

WHEY PROTEIN POWDER

A high-quality whey protein blend supplement like ATHLEAN-X PRO30G costs $54.99 per tub.

Sounds expensive, right? But let’s apply the same cost-per-gram formula:

• 30g of protein per serving
• 20 servings per tub
• Total protein per tub = 600g

Now, divide the price by total protein:

• $54.99 ÷ 600g = 6.5 cents per gram

That’s right in the sweet spot. It’s literally the same cost as chicken breast, lean beef, and eggs except without the prep time, added fat, or extra calories.

And when you compare it to cheap whey protein supplements on Amazon?

They might have a lower price per serving, but there’s a different kind of cost you’re paying for these “deals.”

THE REAL COST OF CHEAP PROTEIN POWDERS

Cheap, low-quality protein powders are why protein supplements get a bad rap.

Sure, you could grab a $30 tub of some random whey protein blend supplement, but here’s what you don’t see:

First, you’re probably getting less protein per serving, which means you’re paying more per gram of protein, not less.

Second, these powders are often loaded with fillers, sugar, and low-quality ingredients, which not only reduces the protein content but also makes digestion a nightmare.

And third, many cheap whey protein supplements have an inferior amino acid profile, making them less effective for post-exercise protein intake, muscle fiber size growth, and overall muscle recovery.

Not all protein is created equal when it comes to muscle growth.

You don’t just need grams of protein. You need the right amount of leucine to actually trigger postexercise muscle protein synthesis.

As I’ve mentioned above numerous times, leucine is the key.

Research shows that you need at least three grams of leucine per serving to properly activate the mTOR pathway, which stimulates muscle growth and repair.

This is the “on” switch for skeletal muscle hypertrophy. Without enough leucine, you’re not maximizing muscle recovery from resistance exercise or triggering optimal gains in muscle mass.

And this is exactly where cheap whey protein powders fail.

Many low-cost brands provide just 15 to 20 grams of total protein per serving, which often falls below the three grams of leucine threshold needed to drive muscle anabolism.

If your whey protein supplementation doesn’t hit this leucine threshold, you’re basically drinking an overpriced, glorified milkshake, not a real muscle-building supplement.

HOW TO CHOOSE THE BEST WHEY PROTEIN (AND WHAT TO AVOID)

So, you’re convinced whey protein is worth it, and now you’re ready to buy. But here’s the problem:

Walk into any supplement store, and you’ll see an entire wall of protein tubs, all claiming to be the best.

Some promise “ultra-fast absorption” and others claim to be “muscle-building fuel.”

Then there are the cheap ones that look like a steal until you realize you’re basically paying for a tub of fillers with a side of actual protein.

How do you know which one is actually worth your money? Here’s what to look for and what to avoid.

CHECK THE PROTEIN CONTENT PER SERVING

If a whey protein isn’t giving you at least 20 to 30g of protein per scoop, it’s not worth it.

Anything lower than 20 grams per serving means you’re getting an under-dosed protein that likely won’t hit the muscle protein synthesis threshold you need to build muscle effectively.

If you’re trying to maximize muscle anabolism, hitting that leucine threshold (about 2.5-3g per serving) is a must.

But more protein per serving doesn’t always mean better either.

Some brands inflate serving sizes just to make their numbers look impressive.

You’ll see a tub claiming 50 grams of protein per serving, but when you check the scoop size, it’s twice as big as normal, which means you’re just paying for more powder, not more efficiency.

LOOK AT THE INGREDIENT LIST (FEWER IS BETTER)

Whey protein should be simple. It shouldn’t read like a chemistry experiment.

A high-quality whey protein should have minimal ingredients, ideally just:

• Whey protein isolate, hydrolysate, or concentrate
• Natural flavors
• Maybe an emulsifier (like lecithin) to help with mixing

What you DON’T want:

• Maltodextrin (cheap filler that adds unnecessary carbs)
• Hydrogenated oils (processed fats that do nothing for muscle growth)
• Excessive thickeners (can cause bloating and digestive issues)
• Artificial dyes (you don’t need your protein to be neon blue)

CHECK FOR AMINO SPIKING (DON’T GET SCAMMED)

A lot of low-quality whey protein brands try to cut costs with amino spiking. This is a sneaky trick where they add cheap amino acids like glycine or taurine to inflate the protein content on the label.

The problem?

These amino acids don’t trigger muscle growth the same way as a full spectrum of essential amino acids (EAAs).

If you see creatine, glycine, or taurine high up on the ingredient list, be skeptical.

These are often used to artificially inflate protein numbers without actually providing the right amino acid profile needed for muscle anabolism.

LOOK FOR A TRUSTED BRAND & THIRD-PARTY TESTING

Not all whey protein is tested for quality, and with so many supplement scams out there, you need to trust that what’s on the label is actually in the tub.

Check for third-party testing. Brands that are NSF, Informed Choice, or Labdoor certified are verified to be free from contaminants and label fraud.

Avoid brands that hide behind “proprietary blends.” If a whey protein doesn’t disclose exactly how much isolate, concentrate, or hydrolysate is in their formula, they’re probably cutting corners.

A good brand should be transparent about what’s in their protein and how it’s made.

CHOOSE THE RIGHT TYPE OF WHEY FOR YOUR GOALS

Not all whey protein is the same, and depending on your goals, you’ll want to pick the right type.

Want the best balance of price and quality? Go for whey isolate. It’s high in protein, low in fat, and easier to digest than concentrate.

Want the absolute fastest digesting protein? Hydrolysate is great (but pricey). This is pre-digested for ultra-fast absorption, making it ideal for high-performance recovery.

With that said, unless you’re an elite level athlete, I’d go with whey isolate to save yourself the cash.

On a budget? Whey concentrate works, but be aware it contains more lactose and fat, which can cause digestive issues for some people. If WPC is the first ingredient in your supplement, you may end up bloated and uncomfortable post-workout.

Match your whey protein choice to your goals, not just the price tag.

Whey protein works. Period. Science proves it, and the right approach makes it a powerful tool for muscle growth, recovery, and fat loss.

But grabbing any random tub off the shelf won’t cut it. You need a protein powder that’s effective, free from unnecessary junk, and formulated based on the latest studies.

If you want a protein that follows the science and fuels real results, check out the ATHLEAN-RX collection of supplements.

WHEY PROTEIN FAQS