Whey Protein Powder: Complete A-Z Guide For All Types Of Whey Supplements

Whey protein is regarded as a supplement staple, used by athletes, bodybuilders and fitness enthusiasts to help with muscle recovery, lean muscle growth, and general health.

Whey Protein Overview

Welcome to Muscle and Strength complete guide to whey protein! This page contains everything you need to know about whey protein and the information you need to choose the whey protein powder that is right for you. At the bottom of the page you'll find a list of whey protein powders that we have on sale, or you can just check out the protein powders section of the M&S Store. If you still have questions after reading the whey protein information on this page ask one of our experienced members on the forum.

Whey protein powder is undoubtedly one of, if not the most, utilized supplements by physique competitors, strength trainers, athletes, and even just general health/fitness enthusiasts. This doesn’t come as a surprise given the vast collection of research that has shown protein demands to be greatly increased in active individuals and especially those who lift weights regularly.

Due to the inherent high bioavailability and anabolic properties of whey protein, it should be a staple in most any trainees supplement stash. The rest of this guide will teach you what exactly whey protein is, where it comes from, how its produced, what types there are, how you might benefit from using it, and any side effects it poses. There will also be answers to commonly asked questions and ideas for whey protein recipes to get your culinary side stirring.

What is Whey Protein and Where does it Come From?

The term “whey” refers to milk serum, which is the liquid by-product produced during the curdling of milk. Whey proteins make up about 20% of the protein content in animal milk, with the rest of the content being casein fractions (~80%). (1)

Whey proteins come in a variety of fractions, such as albumins and globulins, that vary according to the species from which they are secreted; since we are primarily consumers of dairy cattle milk, the major whey proteins we ingest are denoted alpha-lactalbumin and beta-lactoglobulin. For simplicity and cohesiveness, the term “whey protein” throughout the rest of this guide will remain singular and encompass the variety of specific fractions it’s found as.

Whey protein is a complete protein source, which denotes that it contains all 9 of the essential amino acids (*more on why this is important in the “Benefits” section). In contrast to casein protein, whey protein remains readily soluble in liquid environments and over varying pH ranges. (2) This is the basis for production of many dairy products such as defatted milk, cheese, cream, etc.

For example, whey protein is the by-product of cheese production due to the precipitation of casein fractions after treatment with acidic solutions (since casein is insoluble at low pH, i.e. acidic environments). Hence the gelatinous property of cheese is primarily due to casein coagulation, but there is still some whey in certain cheeses. (3)

Analogous to the production of various dairy products, digestion of milk starts with separation of casein and whey proteins via stomach acid. But enough with the food chemistry lets move on to our other intended topics.

Production of Whey Protein

Whey itself contains whey proteins, lactose, minerals and minute amounts of fats. The production of whey protein from whey itself can proceed via several membrane filtration methods depending on the desired protein content (such as microfiltration, ultrafiltration, etc). (4) After the protein is filtered it is spray dried to give the desired powdered product which may then be utilized by the supplement manufacturer for further modifications like flavoring, coloring, etc.

What Types of Whey Protein are There?

  • Whey Protein Concentrate (WPC)—Produced via ultrafiltration of whey, this refers to whey proteins that contain < 90% protein concentration, but could be as little as 20%. (4) Usually the specific concentrations will be notated following the term “WPC”, such as WPC “85”. The rest of the concentration is made up of lactose, minerals, and fats.
  • Whey Protein Isolate (WPI)—May be produced by a variety of membrane filtration techniques, with the goal of reaching >90% protein concentration and removal of most (if not all) lactose. Manufacturers will also often combine filtration with an ion-exchange technique to selectively filter out particles by ionic charge rather than just molecular size. (4)

  • Whey Protein Hydrolysates (WPH)—A relatively new technique in whey protein production, whey protein hydrolysates are produced via enzymatic hydrolysis of either WPCs or WPIs. (5) Essentially, this acts as a method of “pre-digesting” the protein by separating (i.e. lysing) peptide bonds; hence the time for digestion and absorption of amino acids will be reduced.

How does Whey Protein Work and What Are The Benefits?

Proteins are an essential macromolecule and play a critical role in muscle development and maintenance (as well as many other physiological processes). To give a truncated flow of how whey (and other) proteins actually work, it may help to think of amino acids as the building blocks of proteins; proteins can thus be thought of as the building blocks of muscle tissue since muscles serve as the richest reservoirs of amino acids in the human body. (6) Amino acids go on to perform a plethora of roles physiologically, such as neurotransmission, energy production, brain metabolism, cardiovascular function, immune system function, and several others. (7)

There are a multitude of benefits from ingesting whey protein that stem from the biological role of essential amino acids. Whey protein is a complete protein (i.e. contains all 9 of the essential amino acids) with a significant amount of L-leucine, which is pivotal for stimulating the Mammalian target of rapamycin (mTOR) pathway (which regulates muscle protein synthesis, among other things); thus it serves an invaluable role to individuals looking to improve their musculature, fitness and even just overall bodily function. (8)

Overview of Whey Protein’s Benefits:

  • Is a complete protein source, with a particularly high L-leucine content for positively regulating the mTOR pathway (8)
  • Is rapidly absorbed/digested
  • Is easy/convenient to add to one’s diet
  • Increases anabolic response to resistance training (8)
  • Helps maintain muscle mass and prevent age-related muscular atrophy (9)
  • Can provide anti-catabolic properties during prolonged aerobic activities (6)
  • Boosts insulin sensitivity and may boost metabolism/enhance fat loss (10)
  • Enhances immune system functioning, especially in those who are physically active (11)

Assessing the Quality of Whey vs. Other Protein Sources

The two most popular indications of determining a protein sources overall quality/efficacy are the biological value (BV) and protein digestibility corrected amino acid score (PDCAAS). The BV of a protein source refers to a practical measurement that assesses the degree to which an animal is able to utilize that protein. It is computed by analysis of nitrogen retention in an animal after ingesting the intended protein source to be tested. (12)

The PDCAAS is a number between 0 And 1 that evaluates protein quality based on its amino acid contents in relation to human’s requirements for them. Essentially, the higher the BV and PDCAAS of a protein the more efficiently it is utilized by the respective animal (yes, humans are animals too). Below is a chart that summarizes the BV and PDCAAS of a variety of common protein sources for humans: (13)

Protein Sources
Whey Concentrate and Isolate 104 to 159 1.00
Whole Egg 100 1.00
Milk 91 1.00
Egg White 88 1.00
Cottage Cheese 84 1.00
Tuna 83 ?
Fish 82 ?
Beef 80 0.92
Chicken 79 ?
Soy 74 0.91
Casein 71 1.00
Peanuts 68 0.52
Yogurt 68 ?
Oatmeal 58 0.57
Wheat 54 0.42

Who Can Benefit from Using Whey Protein Supplements?

The most obvious beneficiaries of whey protein supplementation will be those who are physically active and looking for an optimal way to kick-start the recovery process after an intense training bout, but even those concerned with just basic health and bodily function can stand to benefit as well. Here is a quick list of individuals who should consider supplementing with whey protein (*allergies notwithstanding):

  • Bodybuilders & strength trainers
  • Competitive Athletes 
  • Vegetarians
  • Recreational exercisers and those new to weight/strength training
  • Anyone else who is looking for a simple way to get more protein in their diet

Do Any Foods Contain Whey Protein?

Yes, a variety of foods contain whey protein. These can include:

  • Ricotta Cheese
  • Cottage Cheese
  • Animal-derived Milk
  • Some dairy butters and creams
  • Yogurt
  • Baked goods such as bread, crackers, cookies, etc. that use whey during preparation

If you are unsure if a food contains added whey, read the label and it should be listed as an ingredient (note this is not the case in certain dairy products like yogurt since its just a milk product).

Does Whey Protein Have any Side Effects?

Whey protein is generally well tolerated by the majority of users, but in special circumstances there is the risk for certain side effects such as:

  • Bloating/Cramping/Upset stomach
  • Nausea
  • Increased bowel movements/Passing gas
  • Allergic reactions

These side effects can generally be easily alleviated by monitoring your total protein intake and making sure you are aware of any possible food allergies that you may have. If a nominal dose of whey protein consistently causes stomach/GI issues, consider trying a different whey protein supplement and/or adding in a digestive enzyme to take along with it.

How and When Should I Use a Whey Protein Supplement?

Whey protein supplements don’t have to be bland and chugged down in a matter of seconds like so many people seem to believe. In fact, with a little effort and creativity it is possible to create some delectable hi-protein shakes and foods using your whey protein supplement. For some great ideas, check out the Muscle and Strength protein shakes and protein bar recipe pages.

Whey protein supplements don’t have to be restricted to certain times either. In reality, whey protein is just that, a protein; it can and should be utilized whenever you are looking for a high-quality source of protein to add to your diet. That being said, it is indeed beneficial to ingest whey protein around your workout times so don’t neglect your pre/post-workout nutrition.

How Much Whey Protein Should I Use?

There is no universal answer to this since everybody’s protein needs will vary. The first thing to do is determine your caloric and macronutrient allotments. A general nutritional calculator can be found here.

After you have done that, simply use your whey protein supplement accordingly to reach your intended macronutrient goals for the day. If you choose to use it as your main source of protein or just as a quick shake after your workout you really can’t go wrong.

Choosing the Right Whey Protein Supplement for You

It should be noted that whey protein itself is a food source (technically), but it is still oft referred to as a supplement since the Food and Drug Administration currently does not regulate supplements. Choosing the right whey protein supplement will come down to a few factors including: budget, quality, flavor, lactose tolerability, and intended uses. A list of the different types of whey protein supplements is given below with more information on each so you can decide which suits your needs best:

Pros and cons of whey protein concentrate (WPC)

WPCs are generally the most economical whey protein supplements and are fairly well tolerated. Depending on the concentration of the powder, WPC can be a great option for individuals on a budget who don't mind a bit more fat and carbohydrate in their whey protein supplement. There will also be a small amount of lactose in most WPCs, so be aware of any intolerances you may have beforehand. The other slight drawbacks to WPCs are that they are less bioavailable than their WPI counterparts and have lower protein concentration.

Top 3 Selling Whey Protein Concentrate Powders:

  1. Elite Gourmet Whey Protein
  2. NOW Foods Whey Protein
  3. CNP 100% Whey Protein

Pros and cons of whey protein isolate (WPI)

WPIs are great choices for individuals who are looking for a lactose-free way to increase their protein intake. WPIs are highly bioavilable, easy to digest, very low in fat and carbohydrates, and contain a high (>90%) protein concentration. The main disadvantages to WPIs is they are slightly more expensive then pure WPCs and are sometimes a bit blander in flavor due to the lack of fat and carbohydrate content.

Top 3 Selling Whey Protein Isolate Powders:

  1. All The Whey Fat Free Whey Protein Isolate
  2. Dymatize ISO-100 Isolate
  3. Zero Carb IsoPure

Pros and cons of whey protein blends

Blended whey protein powders are the most common protein supplements as they aim to create a balance between cost, flavor and protein quality. These blends will vary in cost generally based on what the actual ratio is of whey proteins in the supplements (more whey protein isolate/hydrolysate content will generally increase cost). On the same token, you get what you pay for and more WPI/WPH content means higher bioavailability, less fat/carbohydrates, and often a more efficient anabolic response to resistance training. (8)

The primary drawback to whey protein blends is that they can sometimes be misleading as far as the food label is concerned since they often omit the ratio of WPC:WPI:WPH. You will be able to decipher what their order of abundance is though by simply noting the order they’re listed in (i.e. if WPC is the first ingredient, it is inherently the most abundant protein in the blend).

Edit: M&S now stock a very cheap, pure whey protein isolate powder. Check it out here

Top 3 Selling Whey Protein Blends:

  1. Optimum Nutrition 100% Whey Gold Standard
  2. All The Whey Whey Protein Blend
  3. Dymatize Elite Whey Protein

Whey Protein - Common Questions Answered

I’m lactose intolerant, can I still use a whey protein supplement?

Yes, but it may be wiser to invest in a pure whey protein isolate supplement if you have digestive issues with lactose since whey protein concentrate supplements tend to be a bit higher in lactose content.

I’m allergic to milk, is a whey protein supplement safe for me?

You will need to consult with your physician first to make sure your allergy is not due to the whey fractions in milk. If you’re allergic to the casein fractions of milk but lot the whey fractions then yes, whey protein supplements should be safe.

Is it true that whey protein is bad for the kidneys?

No, whey protein itself is not bad for the kidneys. This myth stems from the issue of renal impairment in individuals who have chronically superfluous amounts of protein intake in their diet. It has nothing to do with the source of the protein.

Can I combine whey protein supplements with my other powdered supplements like creatine, glutamine, etc?

Yes, that’s absolutely fine.

Does it matter what liquid I use to mix my whey protein with?

Nope, but I would try and match the flavors unless you plan on concocting some sort of protein “frankenshake” (like mixing grape juice with cinnamon roll-flavored protein)

Doesn’t cooking/baking with denature the protein?

Yes, but this has little ramification in regards to how your body utilizes the protein since denatured protein is essentially “hydrolyzed” protein; you’re still ingesting all the amino acids that were originally there to begin with.


1. Resource Library - Milk Composition & Syntheis. (n.d.). Animal Sciences Classes. Retrieved March 29, 2013, from http://classes.ansci.illinois.edu/ansc438/m

2. Solutions, N. B. (n.d.). PRINCIPALS OF DAIRY CHEMISTRY. NEM Business Solutions Specialist in food industry CIP systems. Retrieved March 29, 2013, from http://www.cip.ukcentre.com/chem1.htm

3. Bishop, R. (n.d.). Dairy Proteins.Wisconsin Center for Dairy Research and the Wisconsin Milk Marketing Board,. Retrieved March 31, 2013, from www.cdr.wisc.edu/programs/dairyingredie

4. Onwulata, C., & Huth, P. (2008). A Brief History. Whey processing, functionality and health benefits (pp. 5-6). Ames, Iowa: Wiley-Blackwell.

5. Rhicha Sinha, C. Radha, Jamuna Prakash, Purnima Kaul, Whey protein hydrolysate: Functional properties, nutritional quality and utilization in beverage formulation, Food Chemistry, Volume 101, Issue 4, 2007, Pages 1484-1491, ISSN 0308-8146, 10.1016/j.foodchem.2006.04.021. (http://www.sciencedirect.com/science/article/pii/S0308814606003050)

6. Rodriguez NR, Vislocky LM, Gaine PC. Dietary protein, endurance exercise, and human skeletal-muscle protein turnover. Curr Opin Clin Nutr Metab Care. 2007 Jan;10(1):40-5

7. Timmerman KL, Volpi E. Amino acid metabolism and regulatory effects in aging. Curr Opin Clin Nutr Metab Care. 2008 Jan;11(1):45-9.

8. Reidy PT, Walker DK, Dickinson JM, Gundermann DM, Drummond MJ, Timmerman KL, Fry CS, Borack MS, Cope MB, Mukherjea R, Jennings K, Volpi E, Rasmussen BB. Protein blend ingestion following resistance exercise promotes human muscle protein synthesis. J Nutr. 2013 Apr;143(4):410-6. doi: 10.3945/jn.112.168021. Epub 2013 Jan 23. PubMed PMID: 23343671

9. Drummond MJ, Dreyer HC, Pennings B, Fry CS, Dhanani S, Dillon EL, Sheffield-Moore M, Volpi E, Rasmussen BB. Skeletal muscle protein anabolic response to resistance exercise and essential amino acids is delayed with aging. J Appl Physiol. 2008 May;104(5):1452-61.

10. Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab (Lond). 2008 Mar 27;5:8. doi: 10.1186/1743-7075-5-8. PubMed PMID: 18371214; PubMed Central PMCID: PMC2289832.

11. Castell L. Glutamine supplementation in vitro and in vivo, in exercise and in immunodepression. Sports Med. 2003;33(5):323-45.

12. Martin CJ, Robison R. The Minimum Nitrogen Expenditure of Man and the Biological value of various Proteins for Human Nutrition. Biochem J. 1922;16(3):407-47. PubMed PMID: 16743096; PubMed Central PMCID: PMC1259089.

13. BV of Protein Sources. N.d. NA, Online. Cut and Jacked. Web. 1 Apr. 2013.

About The Author
Elliot is a raw powerlifter who enjoys researching the science behind how the human body works. He has a BS in Biochemistry.

642 Comments+ Post Comment

No Profile Pic
Posted Mon, 03/12/2012 - 08:13
Akshaye Mestri

Hi, Buddy it's safe & ideal way 2 bring Body mass on -it's Whey Whey & whey !!!!!!!!! it's the final way 2 have Shape & size ( Creatine Monohydrade & Whey Protein ) As dietary supplements .........

No Profile Pic
Posted Tue, 03/13/2012 - 10:20

Does these proteins and shakes etc have any side effect on a persons temper or mood. Honestly

Steven's picture
Posted Tue, 03/13/2012 - 12:53

No. Protein is one of 3 macronutrients, and a natural ingredient.

No Profile Pic
Posted Wed, 10/22/2014 - 08:55

muscle sagginess is the dark side of whey protein once consumed have to take as long as to desire of build muscle after stopping your body wont

No Profile Pic
Posted Tue, 04/02/2013 - 13:59

Using supplemental protein powders will not affect your mood or temperament. Getting your protein from a supplemental source is no different to getting it from whole food sources like chicken, steak, dairy, legumes, nuts etc.The only difference between them all is the time in which they digest and the time they take to break down into amino's for your muscles to use.

Remember there is a reason that they are supplemental - That is because they should fill the gaps in your diet not be the main source.

No Profile Pic
Posted Wed, 03/14/2012 - 00:37

i want to gain weight
it could help me or not plzzzzzzzzz tell me any experinced person

Steven's picture
Posted Wed, 03/14/2012 - 15:02

Gaining weight is more about overall calorie intake. Whey will not help you gain weight if you are not eating enough calories.

No Profile Pic
Posted Wed, 04/18/2012 - 09:20

Is it a force to eat calories when u are using whey protien?

No Profile Pic
Posted Sun, 02/24/2013 - 07:17

will this help me lose weight and how often a day can you this if you want to lose weight

No Profile Pic
Posted Sun, 03/31/2013 - 19:33
Marilyn Kramer

Hi Amber: I don't know if you heard of Jordan Rubin but he is definitely the expert on this, I have met him and he has written a few books. He was was so skinny and almost died but without going into to much detail it is definitely worth hearing his story and he would be able to help you in a healthy way accomplish your goal. I am so impressed by his knowledge and expertise. I would recommend Jackie and Conrad and they can get you the information that you need and work with you to meet your goal.

No Profile Pic
Posted Wed, 03/14/2012 - 04:37

I am lactose intolerant, will I get really sick from whey protein? Is anyone else lactose intolerant that has tried these products? Is it comparable to drinking milk/having ice cream or milder like butter cooked into food? Thanks for the feedback!!!

No Profile Pic
Posted Sun, 03/18/2012 - 01:21


It all depends on the protein product you buy. Look at the label and see how much lactose it contains and buy one that has minimal or no lactose. Can you eat yoghurt?

No Profile Pic
Posted Mon, 03/19/2012 - 15:26

Whey Protein Isolate (whey in it's purest form) has no lactose so it is safe for you to drink. Whey Protein concentrate contains some lactose and may or may not cause you discomfort (depends how intolerant you are).

No Profile Pic
Posted Thu, 03/15/2012 - 09:51
Richard Martin

Excellent guideline!!! In this post, You did approximately all factor and point cover here....Thanks

No Profile Pic
Posted Sat, 03/17/2012 - 10:35

Should I drink a protien shake before or after my workout? I started working out about 4 weeks ago and i've lost 15 pounds which is kinda good but i also want to gain mass.

Steven's picture
Posted Tue, 03/20/2012 - 09:31

Post-workout is a good choice. Some folks will have a small meal one hour before working out, something like whey and a banana.

No Profile Pic
Posted Mon, 03/19/2012 - 05:23

when we stop taking protien supplements .does the muscles which are build ,comes to its orignal size.

Steven's picture
Posted Tue, 03/20/2012 - 09:34

No. You will generally only lose muscle size if you stop training or if your diet is poorly structured and you are not enough in general.

No Profile Pic
Posted Mon, 03/19/2012 - 19:36

Should Boxers take whey protein?

Steven's picture
Posted Tue, 03/20/2012 - 09:35

If they need to meet a certain dietary intake of protein and find it hard to achieve with whole foods alone.

No Profile Pic
Posted Tue, 03/20/2012 - 00:40

I am a female and currently lifting wts 4 days a week. I am looking to gain muscle mass. I try to have a higher protein diet throughout the day, and after each workout drink 8 ounces of water with xrated vanilla whey protein powder. Is this a good post-workout snack? Is there a better whey powder that I can be using?

Steven's picture
Posted Tue, 03/20/2012 - 09:40

That sounds like a good plan. As far as whey protein choices, check out the ratings section at M&S to see which protein choices are most recommended:


No Profile Pic
Posted Tue, 03/20/2012 - 03:08

I want to increase my Biceps as soon as i can so does the heavy exercise help me ?

Steven's picture
Posted Tue, 03/20/2012 - 09:41

Hi Yashpal,

Strength building is an integral part of muscle building. You must add some strength to improve your size.

No Profile Pic
Posted Tue, 03/20/2012 - 10:40

Hi Steve,

I have just started doing body building, my age is just over 30 and my current weight is about is between 61 and 62Kg. I am skinny :)
I will be spending 60mins to 75mins for work out, possibly 6 days a weeks.

Now, I want to gain weight by 75 to 80Kgs in coming two or three month with considerable body shape and size as I am not looking forwards to become like a professional body builder kind (no offense intended).

So I need your advice about the food supplement to help me along with this as I can't always eat whole food all the time. I have tried researching on supplement which actually made me confused as to which one to choose from. If you can directly point to the supplement which should be best for me and has least long & Short term bad side effects.

I can understand if you can't point directly to a specific supplement of a specific brand out in open here so could be kind enough to mail me the name and brand of the supplement along with daily recommended dosage & also with other useful tips (if any) at mcmxxc AT gmail DOT com

I will be grateful and thank for reading this lengthy

Steven's picture
Posted Tue, 03/20/2012 - 11:06

Hi Faisal,

Here is an article that can help you structure a meal plan:


For meals that you can't eat whole foods, choose protein powder along with snacks that you can eat, such as fruit, almonds, etc.

No Profile Pic
Posted Fri, 07/13/2012 - 14:20

Hi Faisal, (take this as constructive criticism)gaining weight is not about the amount of time or days spent in the gym, you must give your muscles time to rest, if you over train them your chances are good that you will be losing muscle. The honest truth is that you chances of gaining that amount of weight in that amount of time is very very slim. Set more realistic goals, otherwise you will end up disappointing yourself with your gains and become de-motivated.

I have been training now for 2 years, my starting weight was 64 kg, at the moment i'm between 81 and 82. Muscle building takes time and a lot of commitment. Get a good pre-workout drink with some creatine, and a proper whey protein shake and eat well. Use the proper technique when training and the kg's will start packing on.

Remember, this is a long term commitment!

No Profile Pic
Posted Wed, 01/02/2013 - 04:56

it is exactly true Mr. Armand. Generally people have an illution that getting to gym will naturally boost up their muscle. Actually, many of them dont know the sacrifice and hardworking we pay for such a gain.

No Profile Pic
Posted Tue, 03/20/2012 - 10:56

hi, i was wondering if a whey protien would help to rebuild and repair mucsle
damage after an accident. i have not been able to weight bear for 14 weeks
and now have hardly any muscles in my leg, would a whey protien be good for
this kind of thing. thanks

Steven's picture
Posted Tue, 03/20/2012 - 11:08

Proper nutrition in general will help, and whey protein can assist you with taking in enough daily protein while you are trying to rebuild an atrophied muscle.

No Profile Pic
Posted Tue, 03/20/2012 - 12:52

For the past 4 weeks, I am drinking whey protein (twice a day), I am keeping my calorie count up to 1200 calories a day, I work out 5 times a week, around 45 minutes a day, including cardio and core (pilates and yoga), unfortunately I am not losing weight. Do you think this product is not for me?

Steven's picture
Posted Wed, 03/21/2012 - 09:14

Whey protein is not going to cause or hinder weight loss. It is merely a food supplement, counting towards your overall calorie and nutritional intake for the day like an apple or chicken breast.

No Profile Pic
Posted Tue, 03/20/2012 - 23:19

I'm in a weight loss program and after reading the article it seems that Whey ISO is a excellent choice for me. My question is: Does ISO have the required Amino Acids I need and if not should I get a amino supplement or use a Whey Blend?

Steven's picture
Posted Wed, 03/21/2012 - 09:17

The first thing you want to do is make sure you're taking in a variety of whole protein foods each day. That, in combination with a whey shake or two per day and you'll be good to go.

No Profile Pic
Posted Wed, 03/21/2012 - 12:40

Im trying to lose about 20 pounds asap (for wedding), and i wanted you use whey shakes as meal replacements, maybe drink two shakes, eat one big meal? is this a good idea? or is whey used to gain weight?!

Steven's picture
Posted Tue, 03/27/2012 - 10:39

It's not a bad idea. Sounds very much like intermittent fasting, which is growing in popularity. Just make sure your overall calorie intake isn't excessively low, and that you are taking in nutrient dense foods when you do eat.

No Profile Pic
Posted Wed, 03/21/2012 - 19:37

What is the best type of protein for a track and field athelte

Steven's picture
Posted Tue, 03/27/2012 - 10:43

There is no best type. You want to take in a variety or protein foods, and make sure you're taking in enough protein daily to maximize recovery and performance.

No Profile Pic
Posted Thu, 03/22/2012 - 08:45

Does all the whey protein contain creatine...what are the basic side effects of creatine???

Steven's picture
Posted Tue, 03/27/2012 - 10:46

No, very few protein powders contain creatine. For more information on creatine check out the guide:


No Profile Pic
Posted Thu, 03/22/2012 - 15:48

I started on a protein drink one week ago. I take it once a day for breakfast. I have lost only 3.5 lbs. I have been exercising 30 min. every day either walking, riding a bike, or floor exercises. I am doing this only to lose some weight. Are there any additional vitamins or minerals I should be taking along with this? Any info will help.

Steven's picture
Posted Tue, 03/27/2012 - 10:50

Hi Cindy,

That's a great rate of weight loss. While a quality multivitamin and fish oil can be a wise supplement choice while trying to lose weight, the only real way to speed up the process is to decrease your daily calorie intake or increase your exercise. Just be careful not to drop your calories too low, to an unreasonable level and unhealthy.

No Profile Pic
Posted Fri, 03/23/2012 - 03:46
mahe verma

hii i want to gain muscle size so which one prtien should i use ........

Steven's picture
Posted Tue, 03/27/2012 - 10:53

First and foremost you need to create a solid eating plan. This can get you started:


With a good eating plan in place, you can use whey protein as a "snack" or supplement in between whole food meals and post workout. Casein protein powder is a good choice before bed.

No Profile Pic
Posted Fri, 03/23/2012 - 14:53


Im allergic to alot of stuff - fish,eggs,nuts (main protein sources)
Im 6'4 and about 168lbs - its almost impossible for me to gain weight and I do eat well. I currently work out and have no problem getting cut and definition. Can I take whey protein concentrate to gain weight and get a better build and definition? any other recommendations for a guy with so many allergies...


Steven's picture
Posted Tue, 03/27/2012 - 10:56

Weight gain will require a calorie increase. You will simply have to find calorie rich foods you can eat. There are plenty of them...cheese, whole milk, butter and olive oil, avocado, bananas, beef, pork...

Whey protein alone provides very few calories, but can be used as a supplement to help you reach your protein and calorie intake goals.

No Profile Pic
Posted Mon, 03/26/2012 - 14:22
James DeGaine

I am 60 I walk and exercise and wish to lose weight while on whey is whey nocarb or fat the best for me to use daily?

Steven's picture
Posted Tue, 03/27/2012 - 11:02

Hi James,

When losing weight you definitely want to stick to a protein powder than is as pure as possible, so that it doesn't contain extra calories.

No Profile Pic
Posted Tue, 03/27/2012 - 01:20

Hi, i am 19 yrs old, weighing 235 pounds. I want to loose 35 pounds, but also gain body muscle. I want to purchase whey isolate. I workout 6 days a week at the gym, both cardio and strength.. Should i buy whey isolate or something else... PLZ HELP... THANKS

Steven's picture
Posted Tue, 03/27/2012 - 11:09

Hi George,

You don't need whey to reach your goals, but it is a good option to use in between meals. It allows you to reach your daily protein intake goals without taking in a lot of extra calories.