Whey protein is the most widely used protein supplement in the world, particularly amongst people who exercise. But what exactly is whey, and what does protein actually do for your body? In this article, we’ll explain it all in simple terms: where whey comes from, what it helps with, how much protein you need each day, and what to look out for when choosing a good whey product.
What is whey protein?
Whey protein is a protein powder made from milk. It comes from whey, the liquid left over from cheese production, and is naturally high in protein.
This whey is filtered, heated and dried into a fine powder. Depending on how far the filtering process goes, there are three main types:
- Whey concentrate : usually around 70 to 80 per cent protein, with a small amount of fat and milk sugar.
- Whey isolate : further filtered, often 90 per cent protein or more, with less lactose and fat.
- Whey hydrolysate : partially broken down, so that the body has slightly less work to do.
Whey is a complete protein: it contains all nine essential amino acids that your body cannot produce itself, including a relatively high amount of leucine. This high, complete protein content explains why whey is used so widely.
What does whey protein do for your body?
Protein is one of the body’s most important building blocks: it is found in your muscles, skin, hair and connective tissue, amongst other things. According to the EU Register of Nutrition and Health Claims, three authorised claims apply to protein. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Protein contributes to the maintenance of normal bones.
Your body breaks down the proteins from your diet into amino acids and then uses these building blocks to build and maintain tissues. Whey provides these amino acids in a concentrated form, making it a practical supplement if you cannot meet your protein requirements through your regular diet alone.
These protein claims apply provided that a product is a source of protein, and protein powders more than meet this criterion. Keep things in perspective: whey is not a substitute for a varied diet, but simply a convenient source of protein. What ultimately counts is your total protein intake throughout the day.
Why do so many athletes choose whey protein?
Athletes choose whey mainly for two practical reasons: it has a high protein content per serving and it’s easy to use, for example as a shake or mixed into your breakfast. This allows you to meet your daily protein requirements with minimal effort.
If you train intensively, have a physically demanding job or are very active, you put more strain on your muscles. Your protein requirements are then usually higher than those of someone who is less active. Getting extra protein from regular meals alone can be difficult, so a protein shake is a simple solution.
Whey is also digested relatively quickly. By comparison, casein, another milk protein, is digested slowly, over several hours. This is purely a difference in digestion speed; it’s not a question of one being better or worse than the other. Which form suits you best depends on your preference and the time of day.
How much protein do you need each day?
For healthy adults, the EFSA recommends a reference intake of approximately 0.83 grams of protein per kilogram of body weight per day. According to standard sports nutrition guidelines, those who exercise intensively or are specifically building muscle mass generally need more, often in the range of 1.4 to 2.0 grams per kilo.
Here’s an example: if you weigh 70 kilos and train regularly, you’ll quickly reach around 100 to 140 grams of protein a day. Ideally, you should get this from regular foods first, such as meat, fish, eggs, dairy, pulses and protein-rich vegetables. If you can’t quite manage that, a scoop of whey can make up the difference.
Want a better handle on this? Check out our articles on counting macros and the benefits of protein powder for a broader perspective.
Whey, casein or vegan protein: what’s the difference?
In short: whey and casein both come from milk, whilst vegan protein (such as pea or fava) is suitable if you don’t consume dairy. Whey is digested quickly, casein slowly, and good vegan powders often combine multiple sources for a complete amino acid profile.
| Type | Source | Digestion | Particularly suitable for |
|---|---|---|---|
| Whey | Milk (whey) | Relatively fast | Vegetarians and those who tolerate dairy well |
| Casein | Milk | Slow, over several hours | Those who want a protein that is digested more slowly, for example overnight |
| Vegan | Pea, fava, rice | Varies by source | Vegans and people with lactose intolerance |
At Ekopura, you’ll find all three: check out our whey, casein and vegan proteins.
What should you look out for when choosing whey protein?
Make sure you check the ingredients list. A good whey protein should contain few ingredients, with no unnecessary additives such as refined sugars, artificial sweeteners (e.g. aspartame or sucralose) or unnecessary fillers.
Price isn’t everything: the cheapest powders often contain more additives and have a lower protein content. So bear in mind:
- A short, easy-to-understand list of ingredients.
- The protein content per serving.
- Origin and production method, for example, organic.
- No unnecessary sweeteners, flavourings or fillers.
That’s why Ekopura uses organic ingredients and a ‘clean label’ approach: protein powders without unnecessary additives, where you can see exactly what’s inside just by looking at the packaging. This fits in with our philosophy: everything your body needs, nothing it doesn’t.
Frequently asked questions about whey protein
Is whey protein the same as protein powder?
No. Protein powder is a general term covering all types, such as whey, casein and vegan powders. Whey is one type, made from milk. Other types include casein (also from milk) and vegan powders made from ingredients such as peas or fava beans.
Can you use whey if you’re lactose intolerant?
That depends on the form and your sensitivity. Whey isolate generally contains less lactose than concentrate. If you cannot tolerate dairy at all, a vegan protein is a sensible alternative.
When is the best time to take whey?
For most people, the exact timing matters less than your total protein intake throughout the day. A shake after exercise, at breakfast or as a snack all work well. You can read more about this in our article on the best timing for your protein shake.
Does whey protein contain sugar?
That varies by product. Pure whey is naturally low in sugar; the small amount of milk sugar (lactose) it contains occurs naturally, rather than being an added sugar. Added sugars are mainly found in cheaper, heavily flavoured powders, so always check the ingredients list.
Choosing your own whey
Looking for a whey protein without unnecessary additives? Take a look at our organic natural whey protein with 80% protein, the vanilla whey protein, or browse our full whey collection. If you’d rather avoid dairy, you’ll find a clean alternative in our vegan proteins, including an organic fava bean-based option. Take your time to read the ingredients, then decide what’s right for you.
