Whey Protein


Whey is one of the most popular types of protein supplement.  Whey and casein are the proteins that are in cow’s milk. Whey is actually the by-product of cheese making, it is the yellowish liquid that separates from the curd. Whey proteins have  β-lactoglobulin, lactalbumin, immunoglobulins. β-Lactoglobulin contains the essential amino acids lysine and leucine.

Types of Whey Protein Powders:

Concentrate: Lots of amino acids and high biological value. 70-85% pure protein

Isolate: Purest form of whey, fat and lactose are removed. About 90% pure protein

Blend: Can be a mix of concentrate and isolate or a combination of various protein sources. Purity levels vary

Note: If you are allergic to milk or have lactose sensitivity you should avoid whey protein concentrate. Whey isolate has very little lactose.

Protein Recommendation for Endurance and Strength Athletes

1.2-1.4 g/kg of body weight a day or 15-20% of energy needed for weight maintenance


Post-workout meal consisting of carbohydrates and protein maximizes the positive effects of exercise on muscle protein turnover.

  • To minimize protein breakdown and enhance protein synthesis in the hours that follow workout
    • Protein intake 0.5 g/kg of body weight
    • Carbohydrate intake at least 1.5 g/kg of body weight


Protein is vital to life. All of our muscles and organs are composed of protein. Proteins are made up of amino acids, called building blocks.  Amino acids are divided into two categories: essential and non-essential amino acids. Essential amino acids cannot be made by our body, they must come from food. Non-essential amino acids are adequately produced in our bodies.

Essential Amino Acids: tryptophan, valine, threonine, isoleucine, leucine, lysine, phenylalanine, methionine, histidine and arginine.


Branched chain amino acids (BCAA), is a term that refers to a chain of the three essential amino acids leucine, isoleucine and valine.

Exercise is believed to increase the tryptophan to BCAA ratio, which increases serotonin. Serotonin increases feelings of fatigue.  It is also thought that BCAA levels decrease during prolonged exercise.

BCAA supplementation may reduce the tryptophan/BCAA ratio to help fuel endurance and reduce the onset of fatigue.

Question: Do you use a protein powder after a workout?


Wildman, R. and Miller, B. (2004) Sports and Fitness Nutrition. Branched Chain Amino Acids. 340
Academy of Nutrition and Dietetics. Branched Chain Amino Acids. Retrieved from : http://www.eatright.org/Public/content.aspx?id=7088&terms=bcaa#.UQrueaVBC0s

14 thoughts on “Whey Protein

  1. Good post.
    Just to point out the term “blend” with respect to proteins. This means a protein powder that has it composition from various types of protein. A normal usage is a blend between whey and casein where a typical breakdown would be 65/33. Isolates are quite used both for the whey part and casein part. Another popular blend is a source-breakdown where whey, casein are used together with either soy or egg or both.

    As for your question; Yes, I do take a little protein and I usually stick to the blend. I’ve made a little post regarding the protein supplement:


    and another one regarding general nutrition here:


  2. Excellent job on this one! I do more weight lifting(5-6 days a week for 1hr) than cardio so my protein intake is pretty high, between 200-250g each day. And carbs…well we won’t discuss that one lol. But I have 2drink 1.5-2 gals of water/day also. I like my shakes immediately afterwards, but sometimes I do one before, just to get the ball rolling early.

    • I would first check to see if you are getting enough protein in your daily diet from whole foods. Then with a powder it depends on what you are looking for, i.e. absorption rate.

  3. I do not use protein powder after workouts. On blogs, in magazines, etc., I have seen protein powder come up a lot for use in recipes or as a post workout snack. Would you recommend protein powder for someone that gets their protein daily from dairy, poultry, and soy products?

    • Odds are you are getting plenty from your diet, most people do 😀 Whey comes from milk and 1 cup of milk has about 9 grams of protein that is used very easily by the body. I believe it is better to get your nutrients from whole foods. Getting enough protein probably only effects people that workout multiple times a day for several hours. I do think it is interesting like Lindsay at bananasforyogaandyogurt said that there are a lot of recipes popping up that have protein powder as an ingredient. Maybe a new trend?

  4. I use Whey 80 after my workouts (In cookies&milk flavour!!) and its really good. I used to just take a fruit & some nuts after my workout. But since i started with protein powder, (drinking it 2 times a day) ive noticed a difference in my muscles!!! Haha, ive also increased my protein intake & increasing the intensity of my workouts! So i think its all of that.
    But i love protein powder after my workouts. Its easy to take with me, and i know im getting something into me afterwards. Espeically as i usually have to go somewhere/do something after my workouts, so cant always get something to eat.

    Can i just ask, do you know the difference between Whey 80 and Whey 100? And which protein powder is the best? haha… If you know anyway!

  5. Pingback: The Role Of Whey Protein In Achieving Significant Muscle Gain

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