Whey protein

Whey protein is derived from whey, a fraction of cow's milk. Our whey is a mechanically filtered isolate (microfiltration/ultrafiltration), cold filtered so as not to denature the proteins, then dried (drying time on the order of ms) by an atomization process, to obtain a very small-diameter powder.

Whey proteins are mainly represented by beta lactoglobulin, alpha lactalbumin, bovine serum albumin, lactoferrin and immunoglobulins.

These proteins are made up of amino acids, and are particularly rich in essential amino acids and BCAAs (Leucine, Isoleucine, Valine), which play a vital role in muscle building. This is why these products have begun to be used in bodybuilding. Whey proteins also contain significant quantities of glutamate (precursor of glutamine) and arginine.  

A gainer is a protein product that often contains more carbohydrates than protein. Ideally, the latter should contain a dose of 20/25 g of protein and around 3 times as many carbohydrates. The aim is to provide, in addition to protein, plenty of calories to support the manufacture of muscle tissue and "gain mass". The classic range is therefore not a gainer. It contains only the minimum amount of carbohydrates needed for optimal protein assimilation and slight glycogen depletion.

It's true that few brands offer wheys sweetened with real sugar. Compared with synthetic sweeteners such as sucralose or aspartame, which have up to 650 times the sweetening power, these natural sugars inevitably take up volume and mass in our mix, hence the slightly lower protein concentration per 100 g of finished product.

We've ensured that after reconstitution in the shaker, the carbohydrate concentration is around 5%, enabling optimal rehydration, combined with recovery.

We use as many organic ingredients as possible (sugar, vanilla powder, cocoa, natural red fruit flavouring, etc.), and in this respect are controlled and certified by Ecocert. However, the milk from which our whey powder is made is not certified organic. We have chosen to use local milk from Alpine pastures rather than organic milk, which is often collected in large European plants before being redistributed.

Whey is primarily adapted to athletes for post-workout muscle recovery, development and adaptation, as well as protection of these muscle fibers during exercise. Recommended for use after training.

In addition, whey is an excellent source of amino acids for compensating for certain nutritional deficiencies linked to insufficient protein intake, or for weight control.

We do not add any protein supplements. Most of the amino acids come from our whey powder, which is naturally highly concentrated in BCAAs (Leucine, Isoleucine, Valine), unlike other vegetable protein sources. The rest of the amino acids come from our unprocessed secondary ingredients (cocoa, for example), although this proportion is negligible.

Tip to minimize foaming in the shaker: in hot weather, the mixture may foam a lot in the shaker. This is a natural phenomenon. Heat disrupts the molecular arrangement of proteins and water. To prevent this, store your whey sachet in a cool place, such as the cellar, or even in the refrigerator. This will in no way alter the quality of the powder, and will ensure a foam-free mix!

Proteins naturally foam when reconstituted with liquid, depending on their purity. To avoid this, lecithin (generally soy lecithin) is often used by major nutrition brands. Lecithin is an additive, an emulsifier, and we have chosen not to use it. This is why the product may foam a little after vigorous mixing. This foaming is only temporary and perfectly normal. To obtain a perfect blend, place the liquid in the shaker first, then the powder. Finally, mix as described on the back of the pack.
We do not wish to use processed products derived from soy. Soy crops are very often GMO, and the isolation of lecithin involves undesirable solvents.

All ProtéAlpes whey proteins contain no allergens other than milk (lactose).

There are no traces of nuts (walnuts, almonds...) or gluten. 

Proteins, whether plant or animal, are made up of what are known as amino acids. Amino acids are essential for strengthening and renewing muscle fibers, but not all proteins have the same amino acid composition.

To put it simply, non-essential amino acids are distinguished from essential amino acids (EAAs), which the body cannot synthesize on its own and which must therefore be supplied by the diet.

There are 9 EAAs:

• tryptophan
• isoleucine
• lysine
• methionine
• threonine
• valine
• leucine
• phenylalanine
• histidine
  

If whey protein is such a popular product, initially in weight rooms and among top-level athletes, it's mainly because it provides all the EAAs and BCAAs, in very interesting quantities.

Today, whey is increasingly used in endurance sports.

Whey is particularly rapidly assimilated by the body (more so than casein, for example), making it an ideal ally for sportsmen and women wishing to recover effectively from strenuous sessions.

Taking whey while breastfeeding is perfectly feasible, and even interesting for sportswomen or women with deficiencies. During breastfeeding, a woman's body requires just over 15 g of extra protein a day, a need not always met by her diet.

Since a deficiency of any kind has an impact on the quality of the mother's milk, taking a high-quality protein supplement can helpmeet daily requirements if the normal diet is insufficient.

While proteins do not pose a risk to babies, the other ingredients in some products are less certain. Some protein powders, for example, have been found to contain traces of doping products and even heavy metals.

To avoid any risk of undesirable side effects, we strongly recommend choosing a good whey with no additives or sweeteners, made in France with quality milk.

Things are a little different during pregnancy.

Although this period calls for a slightly higher protein intake for women (1.2 g/kg body weight/day at the start of gestation and 1.52 g/kg body weight/day at the end of gestation), health authorities believe that the unknown effects of whey's other ingredients should lead to caution for the baby's health.

Whey protein is sometimes associated with doping or certain side effects such as kidney problems or poor digestion.

As we have seen, the basic product, raw whey, contains nothing harmful to the body.

Many people fear lactose, for example, but even though the name "whey protein" can be misleading, only minute traces of lactose remain once the whey has been filtered.

Foam can be obtained after vigorous mixing in a shaker.

Rest assured, it's safe, highly digestible and even a guarantee of quality, since undenatured proteins have a natural tendency to foam.

The presence of this foam means that you have a quality product in your shaker, without lecithins.

That said, while raw whey is safe, some brands add various ingredients for taste, preservation, texture, production processes... This is where whey's image becomes tarnished, and its consumption can be deleterious for athletes.

What's more, according to a 2004 study conducted in 13 different countries, 15% of products on the market are contaminated with doping substances...

Finally, some manufacturers choose to use sucralose to lower the sugar content of their products, but recent studies (2020) show that this component alters the body's glycemic and insulin response as well as the intestinal microbiota, and that heating it can lead to the release of highly toxic elements.

To avoid all risks, opt for a low-lactose whey if you're lactose intolerant, and choose a whey protein with no sweeteners, no additives, no allergens and the shortest possible list of ingredients.

For more information, see our article on the dangers of whey protein.

People with diabetes have to monitor their blood sugar levels all the time, which makes taking protein powder a trickier proposition than for healthy people.

Many athletes therefore wonder whether it is possible to take whey despite their diabetes.

The most recent studies have shown that whey can help reduce blood sugar levels, without adversely affecting the health of diabetics. Proteins provide amino acids that can promote insulin secretion. This can help diabetics regulate their blood sugar levels.

It is important to stress, however, that the choice of whey is crucial to avoid any complications. Diabetics should choose a whey with no added sugar or sweeteners to avoid a possible sharp rise in blood sugar levels.

Similarly, it's important to consult a doctor before starting whey supplementation, as only a healthcare professional can assess the severity of the condition and the risks involved.

In short, whey consumption can be beneficial for diabetics, but it must be accompanied by strict medical supervision, and particular attention must be paid to the quality of the protein powder chosen.

By following these recommendations, diabetics can practice their favorite sport or physical activity without fear or damage to their health.

Whey protein is widely used by athletes to improve performance and recovery. It's not a miracle or doping product, but rather a way of optimizing their protein and amino acid intake, in order to benefit from the beneficial effects of training.

Finally, by controlling your diet with high-quality products, you can enhance your recovery, reap the full benefits of your workouts more quickly and set higher sporting goals.

In addition to containing all the essential amino acids, whey is an interesting option insofar as it provides a high amount of protein for a limited amount of calories.

You can consume whey protein throughout the day, but taking whey for breakfast has multiple benefits:

• Proteins increase the satiety effect and help limit cravings in the morning.
• They put an end to the night's catabolism.
• They help regulate your body's blood sugar levels.
• A protein intake first thing in the morning signals to your body that it is not in danger of running out, thus avoiding the over-stocking of carbohydrates and fats.
  
  Please note that these effects are the result of protein ingestion. Whey is therefore interesting, but athletes can achieve the same result with a protein breakfast (oats, egg, etc.).

Protein powders are also an excellent pre-bedtime drink. Protein shakes are best known for building muscle, but they can offer additional benefits when consumed at bedtime.

Taking whey before bed promotes sleep thanks to a very specific amino acid: tryptophan.

Tryptophan enhances the production of serotonin (the happiness hormone) and melatonin (the sleep hormone). To maximize this effect, you can mix your protein powder with milk, yoghurt or soya milk, all of which are rich sources of tryptophan.

What's more, a 2014 British study showed that, in active men, ingesting whey protein before going to sleep increases metabolism on waking.

A final word of warning about taking whey at bedtime: make sure you don't consume it with too much sugar (not in a smoothie, for example). Sugar instantly increases your energy levels, disrupts your glycemic index for several hours and disrupts sleep.

In short, yes, whey protein is a dietary supplement that can be consumed every day if it corresponds to the needs and objectives of the athlete. Depending on your objectives, you can consume whey on rest days if it makes sense from a nutritional point of view.

On the other hand, even a good whey protein that contains no additives is not a meal replacement and does not replace a healthy, balanced diet.

Whey protein is particularly interesting because it can be taken in liquid form in a shaker or smoothie, or cooked in a variety of original recipes.

The most common way to consume your whey is in liquid form just after training, which is also the best way to assimilate it:

Pour 200ml of liquid (water or milk) into a shaker.

Add 1 scoop of Protéalpes whey protein (approx. 23g of protein)

Shake the shaker up and down 3 to 5 times

Use light circular movements to finish blending.

Open and enjoy!

Tip to minimize foaming in the shaker: in hot weather, the mixture may foam a lot in the shaker.

It's a natural phenomenon.

Heat disrupts protein/water molecular arrangements.

To prevent this, store your whey sachet in a cool place, such as the cellar, or even in the refrigerator.

This will in no way alter the quality of the powder, and will ensure a foam-free mixture!

Avoid taking more than 2 servings a day.

While whey is rich in protein and BCAAs, it is no substitute for a balanced diet and a healthy lifestyle.

You can take whey before going to bed, without any problem.

To find out more, read our article on how to take whey.

The amount of whey or number of shakers to take per day depends on daily intake requirements, which in turn depend on training intensity and the athlete's goals.

So how many whey protein shakers should you take a day?

Your body won't have the same protein requirements after a day of rest as after a training session, when muscle fibres will be particularly stimulated.

For optimum recovery, we recommend consuming 20-25 g of protein after your workout.

One portion of Protéalpes whey provides around 23 g of protein.

As far as the total recommended amount of protein per day is concerned, an athlete looking to gain mass should aim for around 2g of protein per kilo of body weight per day (including food).

On the other hand, for endurance athletes who are not specifically looking for muscle hypertrophy, a target of 1.3 to 1.6g of protein per kg per day seems to be sufficient for an adequate intake of BCAAs and EAAs.

For a sedentary person, with no significant physical activity, a ratio of 0.8/0.9 g of protein per kg is sufficient and will provide ample amino acids.

Whey quantity versus calories Fat, carbohydrates and protein each contain calories.

It is considered necessary to obtain 10 to 35% of your daily calories from lean protein.

This means that if you're on a 2,000-calorie diet, you'll need between 200 and 700 calories via protein.

One gram of protein is equivalent to 4 calories, so your protein requirement will be between 50 and 175 g per day.

With traditional meals, it's very difficult to reach your protein requirements without radically increasing your food and calorie intake.

That's where whey comes in, with its very high protein/calorie intake ratio.

A caffeine-based pre-workout can offer modest improvements in power and endurance during the session.

Consuming a combination of protein and carbohydrates post-workout can increase lean mass and recovery speed. But should you also consume an intra-workout supplement?

In short, no, it won't have any impact and may even :

• give you a tummy ache if you tend to have trouble digesting,
• lower your energy level available for training, as protein digestion is not immediate and requires energy
  

If you're an endurance athlete (e.g. a cyclist or runner) or engage in intense resistance training, consuming carbohydrates and protein during training can minimize damage to your muscles and stimulate muscle-building hormones.

In this case, it's advisable to consume pre-digested proteins (such as hydrolat or isolate, which are more rapidly assimilated) that are rich in carbohydrates.

An excellent shaker for long trails, for example, is a mixture of one dose of ProtéAlpes whey protein with wholegrain cane sugar and one dose of Ovaltine with water. 

See our article on taking whey before training for more information.

Whey proteins can be taken simply mixed with water or in many different beverages such as orange juice, apple juice, milk, smoothies, plant milks such as soy milk, coconut milk, rice milk... You can also add them to the food you prepare, such as cereals, your yoghurts, your ice cream...

What you need to consume with your whey depends on your goals and desired assimilation time.

If you want to build muscle mass, opt for foods rich in good carbohydrates and fats. Conversely, if you're looking to lose weight on a low-calorie diet, consume your whey with low-calorie products such as water, skimmed milk, fat-free fromage frais...

Whey is often taken with water, but mixing it with milk gives a better taste and texture to your protein shake.

If you decide to take your whey with cow's milk, the type of milk will depend on your goals.

Whole milk is richer in lipids, and therefore in calories, and is better suited to a period of weight gain. Conversely, the skimmer the milk, the lower its calorie content, making it more suitable for weight-loss diets.

If you opt for plant milk, it's the composition of each that will determine which is most suitable. For example...

When you choose a whey without additives, the whey tends to foam more than usual, but contrary to popular belief, this proves the quality of the protein. In fact, many products contain lecithins, an additive that prevents foaming.

A whey that foams when blended is therefore high in milk protein, and therefore in amino acids and BCAAs. Foaming is therefore totally safe for athletes, but if the resulting texture bothers you, try shaking your shaker less vigorously and not using a whisk or blender to mix it.

The blend of whey and coconut milk adds healthy fats, keeping you fuller for longer.

Sweetened coconut milk is good in the run-up to a workout (pre-workout), but milk with no added sugar is preferable, especially if you're in the weight-loss phase.

Choose a brand of coconut milk containing 5 g of fat or less. If you're trying to put on weight, you can go up to 10 g.

Finally, as well as providing beneficial extra carbohydrates during a workout, plant-based milk such as coconut milk makes for a virtually lactose-free whey shake.

Warning: even if the changes are minimal with milk, mixing whey with anything other than water slightly reduces its assimilation speed. So it's not ideal if you have to do several training sessions in a short space of time.

The creation of lumps is due to the molecular structure of whey protein, which includes certain fats and can therefore repel water and form clumps.

From a health and nutrition standpoint, there's nothing wrong with drinking lumpy protein shakes. However, the experience may not be the best.

The whey shaker is surely the easiest and most convenient way to consume protein, but lumps form for several reasons:

• lack of water or milk in relation to whey dose
• too cold a liquid
• mix too vigorous or not vigorous enough
• poor quality shaker
• the type of protein powder (because of its amino acid structure, casein, for example, can clump together more easily than whey protein. This is because it has a higher content of proline, an amino acid that doesn't like water).
• too fatty a liquid (liquids with a higher viscosity, such as milk, coconut milk or orange juice, are often fattier and therefore more likely to form lumps when mixed)

A final tip to avoid lumps in your shaker: never add the whey first and then the liquid. It should be the other way around. Add the liquid first, then the protein powder on top.

If you don't like the taste of protein powder, you may be wondering if you can mix it with something like apple juice to make it more appealing.

For some athletes, mixing whey and apple juice is excellent around a workout, as the carbohydrates provide energy and aid recovery.

What's more, apple juice can easily be mixed with unflavored proteins (neutral whey), masking the whey taste that some people don't like.

Whey and apple juice are an excellent pre-workout choice. The sugar in apple juice provides a quick burst of energy for your workout.

However, there are a few limitations to mixing whey protein with fruit juice...

Apple juice adds calories without increasing the feeling of satiety. As a result, it's preferable for those who find it difficult to eat enough (mass gain phase), and not for those who are losing body fat (dry phase). Per cup, apple juice contains 117 calories and 29g of carbohydrates, all from sugar.

Protein powder and apple juice are not a good choice for breakfast, as the sugar digests very quickly and makes you hungry again by mid-morning.

Whey and apple juice are not a very good idea before bedtime, as the sugar in the juice may upset your blood sugar levels, giving you energy precisely when you don't need it, and consequently likely to disrupt your sleep.

Protéalpes offers you 2 distinct ranges of whey protein: the first with organic, unrefined whole cane sugar, the classic range, and the second with no added sugar.

How do you choose?

What are the roles of carbohydrates and proteins in the body? In sports nutrition, we tend to put a lot of emphasis on proteins, sometimes forgetting the other macronutrients.

Yet carbohydrate intake is just as essential when it comes to sports.

It's often said that proteins are the body's "building blocks".

At muscle level, the amino acids and BCAAs they contain help synthesize, repair and strengthen muscle fibres.

That's why adequate protein intake is essential to progress in both bodybuilding and endurance sports.

Whey protein powder is designed to supplement this intake.

Also, in a hypocaloric situation, taking whey protein helps increase the lean mass/fat mass ratio (muscle mass/fat mass) and more effective weight control.

These protein-based dietary supplements are usually taken to improve recovery and/or promote weight gain.

It's precisely after exercise that muscle catabolism and anabolism are triggered to strengthen muscle fibers.

Carbohydrates are used to produce energy.

These nutrients are transformed into glucose before being burned by the body.

Some of this is stored as glycogen in the muscles and liver.

This substance can be easily converted into glucose if required.

Glycogen reserves are tapped during sports activities.

Carbohydrates are not the enemy of bodybuilders and fitness enthusiasts looking to gain or maintain muscle mass.

In recent years, communications from the major fitness and bodybuilding brands have given carbohydrates the wrong role, linking sugar to various metabolic disorders.

Even if this link is well-founded, the dose must always be taken into account before suggesting that a nutrient is dangerous.

In nutrition, like proteins or lipids, any excess can potentially be harmful to humans.

" Everything is poison, nothing is poison, it's the dose that makes the poison " Paracelsus

A shot of Altitude whey protein, classic range, sweetened, contains around 8 to 9 g of sugar.

By way of comparison, it's the sugar equivalent of half an apple.

The mixture reconstituted in 200 ml of water will be 2 to 2.5 times less sweet than fruit juice.

In this powder, we dosed the quantity of sugar and minerals to obtain iso-tonicity (the same particle concentration as blood) at around 300 mOsm/L, while at the same time restocking energy.

This small amount of sugar per intake will therefore be used directly to replenish muscle glycogen stores, and will not be metabolized as fat.

The benefits of carbohydrates with whey in nutrition By using proteins with carbohydrates in whey powder, we reduce the glycemic index of carbohydrates that would be consumed alone.

Whey containing carbohydrates will allow the liver and muscles to replenish their glycogen stores directly after training.

This will of course complement the proteins, their amino acids and BCAAs, which will serve to repair the damage suffered by your muscles, by strengthening the muscle groups most in demand.

Carbohydrates also help athletes rehydrate.

During a training session or any kind of muscular effort, we lose between 0.5 and 2.5 L of water per hour.

To compensate for this loss, you should ideally drink an isotonic beverage.

A hypotonic product (e.g. pure water) is not bad, but does not compensate for mineral salt losses.

A hypertonic drink (too rich in minerals, too concentrated) is, on the other hand, detrimental to the athlete, as it will delay the speed of digestion and therefore limit rehydration.

It can also cause cramps and heartburn.

With a controlled carbohydrate source in a protein drink (around 5% carbohydrate), rehydration is optimal.

Here, carbohydrates, and in particular mineral-rich unrefined wholegrain sugars, bring us closer to this composition.

It is estimated that a protein shake or whey shaker should contain around 5% carbohydrates for optimum rehydration.

For the Anglo-Saxons, the carbohydrate-protein duo provides the famous "3R's of recovery", for Rehydration, Refuel and Rebuild.

Their combined actions are at the heart of athletes' progress in both bodybuilding and endurance sports.

Proteins alone cannot guarantee such effects.

In optimum conditions, a high-protein post-exercise drink should contain around 60% protein and 30% carbohydrates.

Finally, classic whole-sugar range or no-added-sugar range? As you can see, from a purely nutritional point of view, we tend to recommend the classic whole-sugar range, which will maximize the beneficial effects we're looking for.

Nevertheless, the no added sugar range is specially adapted to certain categories of sportsmen and women, in particular diabetics, or those who wish to minimize their sugar intake for particular reasons.

It is also very interesting for athletes wishing to incorporate it into preparations (cakes, fromage frais...) or to add their own sugar, such as honey, maple syrup, vegetable milk already sweetened, etc. Per portion, protein intake (in g of protein and BCAAs) is virtually identical between the two powders, and calorie intake is slightly reduced for the no added sugar range.

For the latter, sugar intake is negligible, between 1 and 2 g per dose.

This sugar corresponds to the residual sugar in the unprocessed, unrefined ingredients we use (raw protein powder, coconut powder, etc.).

The drink, if reconstituted with water, will have no sweet taste for the no added sugar range, since we don't use any sweeteners.

Sweeteners are synthetic and/or processed compounds designed to replace sugar in a food product.

This substitution is necessary in order to reduce the caloric intake of the product in question, to market it as "zero", and to give it an extremely sweet taste.

These low-cost compounds are also implicated in numerous metabolic, endocrine and intestinal microbiota disorders, and have no nutritional function for the body.

For all these reasons, Protéalpes is formally opposed to their use in its sports nutrition products.

Whatever your taste, 3 different natural flavours are available: cocoa, vanilla and cocoa/red berry.

Both ranges are priced at the same 750g powder weight.

Delivery is fast and free* for orders over 50 euros.

Optimize your muscle recovery and performance with our Protéalpes nutrition products!

Before talking about a type of protein powder to lose weight, it's important to understand that weight loss or dryness can only have 2 causes:

• Either you reduce your calorie intake so that your body expends more calories than it takes in.
• Either increase your activity so as to burn more calories than your body receives

As you may have guessed, the most effective approach is to have it both ways, and whey or any other product of this type is not a miracle solution for losing weight.

When it comes to choosing whey for weight loss, athletes on a lean period tend to opt for a less sweet product to reduce calorie intake.

In the ProtéAlpes range, for example, we prefer the no-sugar-added whey at 114 kcal per portion, compared with 149 kcal per dose for the version with wholegrain cane sugar.

Caution: reducing calorie intake too quickly and too drastically can be counterproductive and lead to a yo-yo effect.

Feeling deprived of essential nutrients, the body will store everything it can at the slightest slackening on your part.

To find out more, read our article on whey: does it make you fat?

The lowest-calorie whey protein is ProtéAlpes no-sugar-added Cacao whey, with just 5 calories per gram of protein (an average of 111 calories per shaker).

Whey and, more generally, low-calorie products have been on the rise recently, but beware: they are not for every body type or every goal.

If you're not in a lean period, limiting your caloric intake too much risks disrupting your muscle mass gain, or even its maintenance.

On the contrary, during training periods, the caloric surplus enables the synthesis of new muscle tissue and avoids muscle catabolism (when the body burns the proteins contained in muscle reserves).

As ectomorphs, your goal is exactly the opposite of everyone else's (mesomorphs and endomorphs). So which whey protein is right for an ectomorph?

While other morphotypes want to lose weight, an ectomorph wants to gain it.

So the criteria for choosing whey are a little different... For an ectomorph, the hardest part of building muscle isn't training but eating enough calories.

A carbohydrate-rich whey will therefore inflate your daily calorie intake, all the more so if it is blended with smoothies or milk to make a gainer.

Avoid whey proteins with no added sugar, and opt for products with the least refined sugar possible, such as whole cane sugar.

Note that, like endomorphs or mesomorphs, an ectomorph does not need supplements to achieve its goals (in this case, gaining weight).

An ectomorph can build a lot of muscle simply by following a good hypertrophy training program, eating enough protein and carbohydrates, consuming enough calories and getting enough sleep.

Without these fundamentals, protein supplements are a waste of money.

After all, even if you find a supplement that can multiply your results by 3, 3 times more than 0 is still zero.

Cooking protein doesn't reduce the nutritional value of this dietary supplement, so cooking with whey is a great way to vary your snacks and keep your diet going for longer.

But can you really cook with whey protein without losing quality?

There are several considerations if you want to cook with your whey:

1. For desserts such as pastries, cakes, muffins, ice cream or other sweet snacks, vanilla, chocolate or red fruit whey proteins are an excellent option. For sweet dishes, on the other hand, you'll need to opt for neutral (tasteless) protein powders.
2. Whey can make baking recipes a little dry. So be sure to add plenty of "wet" ingredients to keep the texture balanced.
3. Research from 2020 shows that heating whey proteins containing additives such as sucralose can lead to the formation of highly toxic compounds.It is absolutely inadvisable to heat whey proteins containing additives. Unfortunately, most whey proteins on the market contain them (unlike the ProtéAlpes range, which is certified additive- and sweetener-free).
4. Mixing whey with other ingredients reduces its absorption speed. Consuming whey of this type before a session is therefore of little interest, but it can be quite interesting before going to bed to spread assimilation throughout the sleep phase and avoid catabolism.

Women should consume around 0.8 grams of protein per kilogram of body weight every day, or between 10 and 35% of their total daily calorie intake.

This means that the average sedentary woman should consume around 46 grams a day.

Is there a better whey for women than for men?

As with men, the best whey will depend on your objectives. If a woman is looking to gain muscle or strength, whey proteins with whole cane sugar are the best option.

Conversely, if the aim is to lose weight, whey with no added sugar will be the best option to maximize the chances of being in a caloric deficit at the end of the day.

There are different types of protein powder.

Even if these names are not all legitimate (or even sometimes completely marketing), we often distinguish 5 protein powders derived from milk:

• whey concentrates
• whey isolate / whey isolate
• hydrolyzed whey
• native whey (which may be isolate, concentrate or hydrolyzed)
• casein (which is not a whey)

First and foremost, when it comes to choosing a whey, protein concentration per 100g should not be THE criterion of choice.

Product quality, the quantity of protein per scoop and the associated aminogram (the amino acids present) are much, much more important.

We give you all the details in our article on the best type of whey protein.

Whey concentrate is a product with a variable protein concentration.

Its assimilation is still rapid, but the product may still contain traces of lactose and fat.

Whey isolate or protein isolate is often the No. 1 option because it is high in protein, very low in fat, low in calories, virtually lactose-free, highly digestible, rapidly assimilated and attractively priced.

Protéalpes uses only protein isolates from the Rhône-Alpes mountains to formulate its whey proteins.

Native whey offers exactly the same benefits as whey protein for athletes, the only difference being that filtration is carried out on whole milk without first removing the casein.

Contrary to popular belief, native whey is not "undenatured whey protein".

Denaturation depends on the quality of the transformation process.

In other words, depending on the pasteurization, filtration, drying and addition of other ingredients, native whey may be more, less or just as denatured as other conventional whey.

Casein is also derived from milk, but is a larger protein that digests more slowly and has a lower amino acid profile.

This is often a solution offered in the evening in anticipation of a long period of fasting, to keep muscle loss to a minimum.

Discover our article on the differences between whey and casein.

Raw whey is a protein powder derived from milk filtration. It corresponds to dehydrated whey, rich in amino acids.

However, it doesn't have the qualities of a marketable dietary supplement, as it tends to foam enormously and its flavor is not pleasant.

Producers then resort to additives to mask these traits, which consumers won't appreciate. However, raw whey is healthier, as additives can lead to various disorders. It contains over 70% whey protein, a complete protein that is perfectly suited to the needs of athletes.

When it comes to consuming an almost raw whey, Protéalpes' no-sugar-added whey is the best intermediate between a raw whey and a ready-to-use whey with carbohydrates. It has just a few raw ingredients that give it a light taste.

Hydrolyzed whey or hydrolysate is simply whey that has been further filtered and partially pre-digested.

It has an extremely high protein concentration (90-95%).

It is, however, a very expensive product, often highly processed and refined.

Nutritional benefits are unproven.

It should also be noted that hydrolyzed whey is no longer a natural product, as its transformation into hydrolysate requires the addition of numerous additives to ensure ideal blending and to mask its very pronounced taste.