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.

643 Comments+ Post Comment

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Posted Mon, 02/23/2015 - 06:33

Hi, I wanted to know for how long can I carry my protein shake without refrigerating before it goes bad? Is it safe to refrigerate it anyways and for how long can you store in that way? thanks!

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Posted Mon, 02/23/2015 - 09:59

The short answer, not very long. You might get an hour or two. You'd be much better off just carrying around the powder and mixing in the water when you're ready to drink it.

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Posted Fri, 01/16/2015 - 20:24

Hi.... I am using whey protein isolates shakes twice daily and eating only 3 large eggs for breakfast... I am burning more calories in my work outs daily then I consume .... is this ok? Or should I increase my calorie intake..... I really need to lose 60 pounds if I continue like I am can I reach my goal?

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Posted Thu, 01/15/2015 - 08:35
Muhammad Waqas

My weight is 65kg, my age is 22 and i am a little bit skinny. Doing gym from past 14 months, start using whey protein in banana shake. kindly help me that how i can gain weight??

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Posted Tue, 12/09/2014 - 13:25

hey , i want some info
i want to tight my body nd want to build muscle , which way protien i should use ??

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Posted Thu, 11/20/2014 - 22:35

Hi steve,
i m 27 and my weight is 110kg.i want to reduce more weight.is it possible to make muscle on it? and is whey protein 81+ helps to lose fat, lose weight and make muscle..how much time a day i will take this +81 or how to intake? if i eat only salad and fruits in the morning and evening nothing else and take protein helps to reduce fat quickly?and when i get the result?plsssssss reply asap

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Posted Thu, 10/09/2014 - 09:42
Khan Saleem

i have mass body , i am using whey protein before two months, now i want to be a muscular so what to do can u please inform

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Posted Fri, 09/26/2014 - 02:38


I am 6 feet tall with 69 kg of weight. I started gyming from last 4 weeks..daily I spend around an hour in gym. And got optimum nutrition whey protein . I want to know what time it would be good to take whey protein. I read an article mentioning pre workout and post workout. Someone said it would be good at night.. I am confused for the intakes.. Kindly help me out.

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Posted Thu, 07/24/2014 - 10:59

Hi Steve,

I recently purchased the optimum nutrition whey protein chocolate flavor. This is the first time that am going to try and use it. So any first time use advices? Wanted to know when exactly I can consume them, how many times a day?

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Posted Thu, 07/24/2014 - 13:07

Steve, To brief about myself. Am 28 years old, weighing 168 lbs and around 170cms tall. Am physically active, play tennis a lot for 3 - 4 days a week and I hit the gym 3 times a week. and this was my question I previously posted.

I recently purchased the optimum nutrition whey protein chocolate flavor. This is the first time that am going to try and use it. So any first time use advices? My goal is to increase my muscle mass and become lean and fit.

Please let me know your response.

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Posted Fri, 07/18/2014 - 01:43

Hi Steve I am 58 years old and weigh 83 kg, and have been working out most of my life. Till 4 to 5 years ago I never had belly, now I am getting some belly I like to put some more muscle and having hard time, last week I was 85kg this week I am back to 83kg. Where can I get a diet program what to eat and when to eat, also a good weight lifting exercise program. Thank you

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Posted Tue, 07/15/2014 - 07:36

I'm 29 years old male weighing 165.34 pounds 1.7 meters in height.I want to gain muscles to loose extra fat in my body. I started doing workout in January 2014. I lost 55 pounds in 6 months.
Fat%= 21%
Fat Mass= 16kgs
Muscle Mass= 55Kgs
Visceral Fat Rating 10
I worked out twice on week days (Mon through Fri) and once on Saturday. Mostly Sundays I take off from gym.
Morning:: I do cardio(cross trainer/treadmills/cycling) for 45 minutes. I also do RPM/TRX/VIPR training.
Evening: I do weight training.
I take Muscletech's nitrotech performance series. I finished two nitrotech performance series 4 pounds each.

Please suggest me the best Whey protein supplement to gain muscles mass and loose extra fat. Would you recommend me to take fat burners.

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Posted Sun, 07/06/2014 - 12:09

Hii my name is rahul and i am taking on standard whey protein but i am thin and this makes me more thin i only use dumbells for excercise and push up but i want more muscles as i am thin so plz recommend whey for that i work only at home and plz suggest diet as well

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Posted Mon, 01/11/2016 - 04:23

Is there a benefit in hiring a pro to do the linkbuilding, or do
you do it ourselves?
Bookmarked your blog, lets hope you keep up with your posts!

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Posted Fri, 07/04/2014 - 14:50

By mistake I called for whey isolate instead of a whey protein. Want to gain size. How should I intake it 2 get d best results?

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Posted Fri, 07/04/2014 - 09:59

Sir I want to loose fat first .. So which protein is best for me? Or should I use fat cutter first ? I just started gym since one month . So it's useful now?

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Posted Wed, 06/18/2014 - 10:00


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Posted Sun, 06/15/2014 - 06:28

Am 25 and I want to gain 100 pounds what advice. Can you give me do you think whey protein can help.

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Posted Sat, 06/07/2014 - 06:35

I need 1925 calorie and 125gm protien per day...my age is 22 and weiht 50kg hb started workout few days before so please suggest suitable powder I am skinny and need ur help

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Posted Fri, 05/23/2014 - 09:53


I'm 22 years old , i've been working about a month , going for a good diet , but i need to lose fat and gain muscle , should whey protein isolate help me ? and how can i take it ?

I'll be thankful for your help

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Posted Wed, 05/21/2014 - 05:04

i m 5'4 ... 19yr old how can I increase my height by what kind of workout plan ... I go to the gym since a year but i dont no proper nutrition can u pls help me for that my weight is 58 kg H:5'4 pls ans me

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Posted Fri, 05/09/2014 - 03:15

Hi Steve
Does whey protein helps to burn out the fat.I want to burn out the fat.Please give some good products which will help to burn fat.

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Posted Sun, 04/27/2014 - 15:01

Hi,....there ....I just bought a new product named Russian beer zero ISO whey from abudabi.....actually ma dad bought it for me .but I didn't hear about this product. before ...so I am confused ....plzz check it out and give me a good reply....that may I use this product ....is it branded and safe ....pls send me a good reply....

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Posted Fri, 04/04/2014 - 17:01

Thanks for the good writeup. It if truth be told used to be a amusement account it. Glance complicated to more delivered agreeable from you! However, how can we keep up a correspondence?

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Posted Wed, 03/19/2014 - 00:55

ive started gyming past 1mnth only nd i am keen to buy a whey. but .i am confused btwn whey protein brands..i need whey that should help me shape up my body,fat loss and energetic cntnts..plz suggest me..

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Posted Sat, 03/08/2014 - 04:23

i am 24 weight 72kgs .... which protien should i use

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Posted Tue, 03/04/2014 - 13:18

Being vegetarian I lack in proper muscle mass.Is there is any age limit for using Whey protein to work and help this problem. Thank you.This article is very helpful and even when I work in field related to this subject I did not know much about it. Your reply to my question would be appreciated by me and others in similar situation.

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Posted Thu, 02/20/2014 - 06:19

If I start using whey and then decide to stop using it after a certain amount of time, will that have any negative effects on me, like weight gain or loss in muscle size?

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Posted Fri, 02/07/2014 - 13:29
Raj Kolwankar

I weight 75kg,which whey protein is better isolate or concentrate.

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Posted Wed, 01/29/2014 - 08:21

hye I have 1 kg of whey protein power...
I would like to ask that when should I take it? I mean before going to "GYM" or after "GYM"
because I want/like to add some extra "MASS" on my body...so help me out.....

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Posted Wed, 01/08/2014 - 01:44

I mix my whey powder in my porridge or is it better to make a drink?

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Posted Wed, 01/01/2014 - 05:56

Hi, i am 24 years old and working very hard to loose weight. My ideal weight should be around 75-80 kg and my current weight is 100 kg . I am planing to add whey protein isolate to my diet, is it a good idea ?
i would be great if you could suggest me the quantity of WPI intake and when should i consume it before or after my workout.

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Posted Mon, 12/30/2013 - 09:00

Hi, I'm looking for some advised as I have been reading all the posts online, I'm 29 and female and want to loss a little weight, tone up and build a little muscle, I have a healthy diet but feel it need a shake up is whet protein good for women after a work out drinking it around 6pm? I'm unsure what I should be looking for on the labels as a lot seem high in sugar. Any help would be great

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Posted Thu, 12/19/2013 - 11:55

Hi Steve, I weigh about 85 kgs and am 13 kg over weight. I don't work out on daily basis but go for like 3 days workout/week. Which Whey protein should i be using to boost up weight loss and get proper shape to the muscles?

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Posted Mon, 12/09/2013 - 06:07

Will i gain weight with these product because i just want muscle recover and i bought one of these with less carbs but more protein so is that good for me?

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Posted Tue, 12/03/2013 - 01:14
Elizabeth Miller

I just got optimum nutrition 100% whey gold standard. I'm in high school and work out a lot for cross country and track yr round and I wanted to add some extra protein and nutrition into my life. When should I take this? Could I for breakfast or is before a workout better for me?

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Posted Mon, 11/25/2013 - 19:15

Im eating alot but im not gaining weight which suplement i should use along with my gainer?

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Posted Tue, 10/15/2013 - 08:21

Hi Steve,
I want to gain weight but i don't have time for exercise, can i take whey or any other supplement? what you suggest.
Thanks in advance.

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Posted Tue, 09/17/2013 - 04:27

i m about 27. 5'11'' tall and 58 Kg weight. i want to gain weight and wana make body shape. Advise

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Posted Sun, 09/15/2013 - 02:19
Mohd. Kh


I'm taking whey 100% Gold Whey Standard Isolate Protein from ON and I gained muscle weight in two months then I stopped gaining like before. I heard that Nitro Tech makes the muscles grow. Can I combine gold standard with nitro tech such that I take one scoop of Gold Standard before workout and two scoops of nitro tech after ? I have been adviced to take weight gainer instead, but my goal is to make bigger lean muscles.


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Posted Sat, 09/07/2013 - 03:31

Hey There. I found your blog using msn. This is an extremely well written article. I'll make sure to bookmark it and return to read more of your useful info. Thanks for the post. I'll certainly return.

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Posted Fri, 08/30/2013 - 19:04

don't workout every day eat well keep your body guessing move your workout about from week to week i have just started with protein never used it be for so i am only going to have some every now and again see how i get on never over work you body

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Posted Wed, 08/28/2013 - 20:46

I am a 75 year old female who is very active. I play pickleball 4-5 times a week and go to the gym 3-4 times a week. I want to maintain this level of activity for as long as possible. Would taking whey protein be good for a senior my age and what would you recommend. Type of protein and what dosage and when to take it. Thanks

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Posted Wed, 08/28/2013 - 04:38
Neeraj Singh

I am 5 ft 8 inch. My weight is only 120 pounds from past 3 years. Even I eat well, still i m not able to gain weight. Please suggest me. Can whey protein help me to gain weight. Does it have any side affect. And which whey protein will be better for me, isolate or concentrate.

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Posted Fri, 08/23/2013 - 04:54

Really good article Elliot.
Nice to see a well constructed and researched piece of work made available for all.

Boomers - www.wheyprotein.com.au

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Posted Wed, 08/21/2013 - 10:42

i am 20 years old about 6 and my weight is about 80+
i am thinking of joining gym
as i am currently staying in hostel where i don't get proper diet and nutrition
i wanted to ask that whether i should take protein supplements or not
if yes then when??
like from the first day of gym or after a few months/weeks ??
and which one to take ??

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Posted Sat, 08/17/2013 - 06:03

hi i am 22 year. i,ve increased my weight upto 2 kg (now 57 kg) in 45 days.
next what i should do... i should used now any supplement or not PLZ.. HELP

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Posted Wed, 08/14/2013 - 18:23

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Posted Wed, 08/14/2013 - 14:24

I want to lose my extra fat..i m 23 nd 70 kgs..5 feet 3 inches...can i use whey protien nd how?

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Posted Sat, 08/03/2013 - 15:44
Muhammad Shibli...

Hi, I am 34 years old male. I have IBS but am really eager to use some kind of protein in my diet. Whey cannot be used as dairy products increases IBS. I have tried Soy but it makes my throat soar and regular intake results in visiting a doctor who prescribes an antibiotic after looking at my condition. Kindly comment what type of protein to chose as I loose weight due to IBS and am really fond of building muscle.