Whey is undoubtedly the most popular protein powder among bodybuilding and fitness enthusiasts. In addition to providing essential amino acids and BCAAs, this category of dietary supplements is particularly well tolerated by the body.
Whey proteins are rapidly assimilated and available for effective post-workout muscle repair.
To take full advantage of whey's benefits, whether for mass gain, muscle leaning or fitness, you need to learn how to consume this top-quality protein.
Here are our tips for successful supplementation.
If the reasons for consuming protein supplements aren't clear to you, you can start with our article on why take whey isolate.
Should whey be taken with water or milk?
How do you dilute whey to best supplement your protein intake? This is a question on the minds of many athletes and bodybuilding enthusiasts.
There are two schools of thought on this subject. While some prefer to mix their protein powder with water, others have opted for milk, cow's milk or even plant milk.
The truth is, athletes will have to choose according to their objectives and tastes. Consuming a mixture of whey and water will be much more advisable for muscle leaning.
Here, carbohydrate and fat intake is limited. Sportsmen and women mainly consume proteins, essential for maintaining or increasing lean muscle mass.
On the other hand, a shaker containing milk and protein powder is the ideal drink for building muscle mass.
Carbohydrates and fats provide extra calories, preventing the body from burning protein.
The body uses amino acids to support muscle growth. The taste will be more "gourmand". However, digestion can be potentially more complicated, depending on the type of milk used.
Those with lactose intolerance can opt for plant-based milk, such as oat milk or almond milk. For the best of both worlds, you can also dilute your protein powder in a mixture of water and milk. In any case, the difference in results will only be noticeable over the long term.
In any case, the resulting drink is ideal for post-workout supplementation. For those who are just starting to take protein powders, you can find out how to prepare your own whey shaker on our website, as well as many other tips.
When should you take your whey?
Specialists tend to have conflicting opinions on when is the best time to consume whey.
While some studies tend to prove that these proteins are more effective after exercise, others maintain that taking whey before the workout would be more desirable.
So should you take them with breakfast? Or should you take whey before going to bed so that your body can benefit from it during the night?
Overall, for strength athletes, the most important thing is the total amount of protein consumed over the day. Not when you take it.
However, the post-workout period corresponds to a period of calming down and rehydration, which is therefore consistent with protein powder intake. It's also the moment when a potential anabolic window opens.
Whey proteins are rapidly assimilated, enabling them to play their role of strengthening muscle fibers in an optimal way post-training. So, for strength sports, we tend to recommend taking whey post-workout, and as a snack if several shakers are needed.
Nevertheless, the athlete remains relatively free, the most important thing being the daily dose. If consuming before or during is the easiest thing to do, and if it suits your digestion and/or you're used to it, then stick with it!
However, we'd like to make one important point clear: while this is potentially true for strength sports (bodybuilding), it's not so true for endurance sports, where hypertrophy is not necessarily the goal.
For endurance efforts, we really recommend taking the product after training (around 1/2h afterwards). For this type of athlete, the aim is to recover punctually from the specific effort they have just made.
Muscle fibers are repaired post-training, when they return to rest. This is when protein intake will be most beneficial for endurance athletes.
As in the case of strength athletes, this is the time to rehydrate and replenish glycogen stores (adapted to whey containing a small amount of carbohydrates, such as the classic Protéalpes range).
What's more, it's not advisable to take protein before or during exercise, for reasons of digestibility. Indeed, the body is then unable to assimilate the proteins properly, and may cause the athlete digestive discomfort during endurance effort.
The main points of this section
Whey is particularly suitable for post-workout intake, as it corresponds to whey protein. It is a highly bio-available substance, with all the qualities needed for rapid assimilation.
Whey is therefore the ideal protein powder for rapidly supporting every stressed muscle immediately after exercise.
We therefore encourage you to prepare your whey shaker half an hour after training (or later) to maximize the beneficial effects.
With a whey providing 5% carbohydrate solutionafter reconstitution in the shaker, like the classic Protéalpes range, you'll also be able to replenish your glycogen stores, while rehydrating.
The body will therefore make optimal use of the water, amino acids and carbohydrates provided. To complete this section on the benefits of timing your whey consumption, read our article on when to take your whey shaker.
Who can take whey protein and for what purpose?
Whey isn't just for bodybuilding and fitness enthusiasts. It helps any athlete to progress. Sports nutrition is equally suited to strength athletes, runners, cyclists and even combat sportsmen and women.
In particular, studies show that providing the body with BCAAs and amino acids reduces the risk of post-workout injury, while improving endurance from one workout to the next.
However, the way in which you take whey will depend on your objectives. Today, fitness trainers create elaborate diets, combining balanced meals with whey supplementation.
For top-level athletes, nothing is left to chance for effective muscle building, improved recovery and controlled weight gain.
Whey protein consumption can even accelerate weight loss under certain specific conditions. Speaking of weight loss, can the wrong dosage of whey make you put on weight?
What dosage for whey?
Is whey a dietary supplement? Yes, and like all dietary supplements, it must be dosed according to the athlete's objectives.
Broadly speaking, the ideal protein intake for bodybuilding is between 1.6 and 2 grams per kg per day. So, if you weigh 80 kg, you need between 128 and 160 grams per day.
To find out how much whey to consume, subtract the amount of protein provided by your daily meals from this figure. If your diet already provides you with 80 grams of protein in a day, you need to consume enough whey to obtain the remaining 48 to 80 grams of protein.
Regardless of your objectives, it's pointless to consume more than 0.4 grams per kg post-training, i.e. 30 g for an individual weighing 80 kg. This is the ideal dose to support muscles and promote the synthesis of new tissue. Beyond this level, the body will no longer absorb protein, and will oxidize it.
If you need to consume more than 30 grams of protein as a supplement, you'll need to plan several intakes spread throughout the day. Ideally, one should be taken after training, and the others (if necessary) as snacks, in the morning or at bedtime. We come back to this point in our article on how many whey shakers to take per day ?
When resting, simply maintain a minimum protein intake of 1.3 - 1.6 grams per kg per day, depending on your habits and/or level.
If your usual diet already meets these requirements, then there's no need to consume whey. It is therefore very important to estimate your protein intake in your current diet. For more information, read our answer to the question " Should I take whey on rest days?
To calculate the amount of liquid (water or milk) per serving of whey, use our free online calculator. Whatever the size of your scoop, it will give you the amount of liquid to add for a delicious shaker.
How do I take whey?
Whether you opt for whey concentrate, whey isolate or hydrolysed whey, simply dilute it in water or milk. Always add the water or milk to the shaker before dosing and adding the whey.
A shaker is essential for perfect mixing. In winter, whey protein can be diluted in a warm liquid. Avoid hot water or milk.
For variety, there's nothing to stop you mixing protein powder into a smoothie for a tasty snack, or trying another homemade shaker recipe for mass gain.
You can also prepare a homemade mass gainer by mixing whey and a carbohydrate source in your shaker. Athletes usually like whey mixed with oat powder, for example.
How do I prepare a whey shaker?
Anyone can make their own whey shaker. All you need is a suitable container and a few tricks to ensure that no lumps form.
First and foremost, you'll need a shaker with a grid or mesh ball. This will ensure perfect dissolution of the protein powder, without you having to shake it too vigorously.
You can also dilute whey in water or milk (vegetable or animal). To prepare your shaker, you need to :
- Pour the liquid into the shaker first;
- Dose your whey then put it in the shaker;
- Shake for a few seconds until smooth.
It's crucial to add the liquid BEFORE the whey. This simple trick will prevent lumps and ensure optimal mixing. As far as the liquid is concerned, water is ideal.
Nevertheless, milk is an interesting alternative for mass gain, or to make the mixture creamier and more indulgent. This liquid provides extra calories that will be useful for building mass, if that's your choice. The powder must be at room temperature before mixing.
In the event of hot weather, you can refrigerate the pack to reduce foaming.
You can use a fresh liquid, but we advise against using hot water or milk, especially as the heat may slightly denature the proteins provided by the whey.
Which whey to choose?
Good physical preparation is 60% training and 40% nutrition adapted to your physical preparation. To perform to the best of your ability, choose the products you consume with care.
For the moment, for example, we're giving advice on how to choose your whey for running, but we hope to be able to add other sports very soon.
When it comes to protein supplements, there are many different types of whey on the market: "classic" native whey protein, whey isolate, hydrolyzed whey...
Technically, these products are more or less the same, differing mainly in their protein content and, to a lesser extent, their assimilation rates.
Note that, contrary to popular belief, whey and casein are not the same thing. See the article if you need it, but in short, the latter is also derived from milk, but is assimilated much more slowly.
To make the right choice between the different types of whey mentioned, you'll need to look mainly at the list of ingredients. To get your hands on a top-quality whey, opt for additive-free, isolate-based protein powders (with fat and lactose removed).
High-level athletes will be well advised to choose whey produced in France, from French milk, certified without additives or sweeteners.
Whey Protein
- Manufactured in-house by Protéalpes
- No additives, no sweeteners
- Protein isolate from Rhône-Alpes
These professional clubs put their trust in us:
French producers are subject to numerous restrictions to preserve the quality of their protein powders, which is unfortunately not the case for whey from foreign countries, for which controls are random.
With a French whey, free from additives and sweeteners, consumers can look forward to muscle recovery and/or mass gain without any danger to their health or sporting career.
To find out more, take a look at our article on choosing your brand of whey protein, where we explain the important factors to consider when choosing the powder best suited to your goals.
Do you want to improve your nutrition but fear a positive test? Then it's time to read our article Is whey considered doping? Are you concerned about your appearance? Then take a look at our article entitled "Does whey make you lose weight?
Frequently asked questions
How much water for one serving of whey?
A portion of whey is 40g and requires around 200ml of water or other liquid to give a smooth, homogeneous mixture. So you'll need 100ml of water for 20g of whey, 150ml of water for 30g of whey and 250ml of liquid for 50g of whey.
What to take whey with?
Whey can be taken with water, milk or mixed with foods such as cereals, yoghurt or fruit.
It's important to consider the athlete's goals, as certain combinations may be more appropriate depending on their calorie and macronutrient needs.
For example, if you are looking to increase muscle mass, you may take whey with milk or cereals to get more calories and carbohydrates.
If, on the other hand, you are looking to lose fat, you may take whey with water or mixed with low-calorie foods to reduce your daily calorie intake.
Can I prepare my protein shaker in advance?
It's possible to prepare your protein shaker in advance, but there are a few considerations to take into account to guarantee the quality and freshness of the mix.
1 - Use fresh ingredients: It's important to use fresh ingredients to prepare the shaker, such as water or milk, to avoid the growth of bacteria or mold.
2 - Keep it refrigerated: It's recommended to keep the prepared shaker refrigerated to avoid spoilage or to maintain the nutrients. Read more in our article on storing whey.
3 - Consume quickly: It's best to consume the shaker within 24 hours of preparation to avoid any risk of nutrient deterioration or contamination.
Stir well before drinking: If you prepare the whey shaker in advance, it's important to stir it well before drinking to distribute the ingredients evenly.
Can whey be taken with warm milk?
It is possible to take whey with hot or cold milk, but this depends on your goals and preferences.
If you're looking to lose fat, it will be more appropriate to take whey with water or mixed with low-calorie foods to get fewer calories.
If you're looking to increase muscle mass, you can take whey with hot milk or cereals to get more calories and carbohydrates.
Note that differences in results will only be noticeable over the long term, and one or two shakers with milk will make no real difference from one session to the next.
It's also important to consider whether you have any particular intolerances or allergies, such as lactose intolerance, which may make warm milk unsuitable.
Can whey be mixed with cow's milk?
Yes, it's perfectly possible to mix whey with cow's milk. In fact, it will even increase the nutritional value of your protein shake, as cow's milk contains proteins, vitamins and minerals. Beware, however, that it also contains a significant amount of fat and will therefore increase the calorie intake of your shaker.
Can whey be mixed with hot water?
Heat-induced denaturation of proteins can alter their molecular structure, but this does not necessarily mean that their nutritional values will be compromised.
It is therefore possible to mix whey with hot water. Try to keep the temperature below 70°C to avoid excessive denaturation.
How long does it take to digest whey?
Whey has a relatively rapid digestion time compared to other types of protein. Whey, being a soluble and easily assimilated protein, is generally digested and absorbed by the body in around 1 to 1.5 hours. However, this varies according to the individual, the ingredients in the shaker and the presence of other foods in the stomach.
There are three main types of whey, differing in composition, manufacturing process and digestion time. Here are the whey types listed in descending order of digestion time:
- Hydrolyzed whey (hydrolysate): Hydrolyzed whey is a pre-digested form of whey, meaning that the proteins have been broken down into shorter peptides to facilitate digestion. This form of whey is generally digested and absorbed more quickly than other types of whey, in around 20 to 30 minutes.
- Whey isolate (isolate): Whey isolate is a purified form of whey, with a protein content of around 90% or more. It contains less fat and lactose than concentrated whey. Its digestion time is equally rapid, generally around 1 to 1.5 hours.
- Whey concentrate: Concentrated whey is the least processed form of whey and generally contains between 70% and 80% protein, as well as fat and lactose. Digestion time for concentrated whey is slightly longer than for whey isolate, generally between 1.5 and 2 hours.
- Raw whey: Also known as unfiltered or unprocessed whey, is the simplest form of whey protein, derived directly from the cheese-making process. It is generally less expensive to produce, but also contains higher levels of fat, lactose and other undesirable components. The digestion time of raw whey is not well established, as this type of whey is rarely used as a dietary supplement due to its less refined composition and impurity content. However, we can assume that its digestion time would be similar to or slightly longer than that of concentrated whey, due to the presence of additional fats and lactose which could slow down the digestion process.
