Whey

Whey is a protein supplement that supports muscle growth, facilitates mass gain and improves your bodybuilding performance, while helping with recovery. This protein exists in many forms to meet the needs of all athletes.

What is whey protein?

Whey protein , or whey protein , is an essential supplement for athletes looking to maximize their performance. Derived from milk during the cheese making process, whey is rich in essential amino acids (especially leucine), which play a key role in muscle protein synthesis . Thanks to its rapid digestion, it is ideal for post-workout intake to support muscle recovery, repair of damaged fibers and muscle growth. Whether to improve endurance, increase strength or accelerate recovery, whey is a preferred choice in the sports world asa protein powder . It is common to confuse whey and casein , since they are both proteins derived from milk . However, they differ in their absorption. Whey is quickly digested, ideal after training to promote recovery and muscle growth. Casein, on the other hand, is digested slowly. It therefore offers a prolonged supply of amino acids, making it a perfect choice before bed to support nighttime recovery.

The different types of whey

Whey concentrate

Whey protein concentrate is the most common form of whey protein . It contains about 70-80% protein, with the remainder being fat, lactose (milk sugar), and water. This form is popular for its good balance of protein content and cost , providing a nutrient-dense source while being affordable. Note that it can also contain more lactose, which could be a problem for those with lactose intolerance.

Whey isolate

Whey isolate undergoes an additional filtration process that removes more of the fat and lactose, resulting in a higher protein content , typically between 90 and 95%. This type of whey is purer and more quickly absorbed by the body, making it a great choice for athletes looking to maximize their protein intake while minimizing calories from fat and carbohydrates. It is also often better tolerated by those with lactose sensitivities.

Hydrolyzed whey (whey hydro)

Hydrolyzed whey is pre-digested by an enzymatic process that breaks down proteins into smaller peptides . This process makes hydrolyzed whey even more quickly absorbed than whey isolate, making it a preferred option for athletes who need very fast recovery after intense workouts. Due to this additional process, however, hydrolyzed whey is often more expensive and can have a slightly bitter taste.

Whey clear

Clear whey is a newer form of whey that is distinguished by its light texture and transparency when mixed with water, unlike other forms of whey that are creamy and opaque. It offers a different drinking experience, often described as more refreshing, while providing a quick source of protein . It is ideal for athletes who prefer a light post-workout drink, especially in hot weather.

Athletes: what are the benefits of whey?

Support for muscle growth

Whey is rich in essential amino acids , especially leucine, which plays a key role in muscle protein synthesis. Leucine is a potent trigger of mTOR (mammalian target of rapamycin), a signaling pathway that stimulates muscle growth. When consumed after a workout, whey can promote the repair of damaged muscle fibers and stimulate muscle hypertrophy (muscle growth). A meta-analysis (1) showed that supplementing with protein, including whey, after exercise may increase muscle mass and strength over time.

Improved muscle recovery

Post-exercise protein intake , particularly whey protein, may help speed muscle recovery by reducing muscle damage and improving muscle protein synthesis (2). Whey protein is rapidly digested and absorbed , which helps provide muscles with the amino acids they need to begin the recovery process. This rapid absorption may be particularly beneficial for athletes who train frequently or intensely, allowing them to recover more quickly between workouts.

Support for weight loss and maintenance of muscle mass

Whey may also play a role in weight management . Protein, in general, has a satiating effect . Additionally, during a caloric deficit, adequate protein intake (including whey) may help preserve muscle mass while promoting fat loss. Studies (3) have suggested that whey may promote weight loss and improve body composition, particularly when used as part of a reduced-calorie diet combined with an exercise program.

Strengthening the immune system

Whey protein contains immunoglobulins and lactoferrins, which are beneficial components for the immune system . These components may help strengthen the immune response (4). This is especially important for athletes undergoing intensive training, as prolonged exercise can temporarily weaken the immune system.

When to take whey?

After training (post-workout)

The most common time to consume whey is immediately after training . At this time, your muscles are in a state where they have an increased need for protein to repair damaged muscle fibers and stimulate muscle growth. Whey is quickly digested and absorbed, which helps provide the necessary amino acids quickly.

When waking up

After an overnight fast, your muscles are in a nutrient deficit . Taking whey upon waking helps stop muscle breakdown that may have occurred overnight and quickly provides amino acids to jump-start protein synthesis. It’s an effective way to start the day by fueling your muscles with the nutrients they need to stay healthy and promote growth.

Before training (pre-workout)

Taking whey about 30 minutes to an hour before training as a pre-workout can help prepare your muscles for exercise. This provides essential amino acids that can be used during exercise to prevent muscle breakdown, especially during intense workouts.

Between meals

If you are looking to increase your daily protein intake or maintain a consistent level of amino acids in your body, consuming whey between meals can be beneficial. For example, for vegans or vegetarians, vegan whey can help fill nutritional gaps and support muscle growth.

Sources:

(1) https://pubmed.ncbi.nlm.nih.gov/17213878/

(2) https://www.ncbi.nlm.nih.gov

(3) https://pubmed.ncbi.nlm.nih.gov/24015719/

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10815430/#:~:text=Over%2Dsupplementation%20with%20WP%20may,T2DM%20through%20several%20physiological%20mechanisms.