Which whey should you choose when you're a beginner?

Many bodybuilders optimize their diet for effective weight gain. Even beginners now understand the importance of nutrition and supplementation. They don't hesitate to buy protein powders to accelerate their progress.

But while all these dietary supplements offer numerous benefits and easy results, not all are created equal. While whey remains the most recommended product in terms of amino acid and BCAA intake, you should be aware that there are several types and brands of whey to choose from. So which product should you choose if you're just starting out in bodybuilding? Here's some information to help you decide.

Can you build muscle without protein?

Many bodybuilding enthusiasts consume protein powders based on hearsay. But before you buy your first jars or sachets, you need to know why you're taking whey. Indeed, it would be difficult to achieve your goals without knowing the benefits of supplementation. The aim is to optimize your protein intake, so as to gain muscle mass more effectively.

Proteins serve to support muscle construction after exercise. After each exercise or workout, muscle fibres naturally adapt to the nature of the effort the body has just sustained. In concrete terms, after strength training, the body repairs any damage and synthesizes stronger, more robust and larger muscle fibers(hypertrophy). This "rebuilding" of muscles, followed by muscle strengthening, requires proteins. Animated acids are essential for the synthesis of these new tissues.

Generally speaking, the aim of supplementation is to optimize this biological process. However, the objectives differ according to the type of sport practised. For those involved in endurance sports such as running or team sports, the aim is to speed up recovery. On the other hand, for body-builders, the aim is to maximize muscle hypertrophy and gain lean mass.

An endurance athlete will benefit from consuming around 20 grams of protein post-workout to optimize muscle recovery. Daily intakes are usually higher for body-builders.

For this reason, a daily intake of around 1.6 - 2 g/kg is recommended for weight gain.

Find out here which whey to choose for mass gain or, on the contrary, which protein powder to take for your lean body.

Why choose whey over other protein powders?

Whey is considered by many to be the best protein powder due to its protein concentration and amino acid profile. Whey is derived from milk and is one of the richest protein powders in essential amino acids (EAA), particularly BCAAs, the amino acids most involved in muscle metabolism.

Compared with other dietary supplements in this category, whey also offers excellent value for money, even if you should be wary of really low-priced proteins. Other types of protein powder are usually more expensive, with a less interesting amino acid profile, and often less healthy production methods (ultrafiltration/microfiltration for whey VS solvent separation for vegetable proteins).

Whey protein

Formula developed by qualified pharmacists 🔬

• Manufactured in-house by Protéalpes
• No additives, no sweeteners
• Protein isolate from Rhône-Alpes

Choosing your Protéalpes whey

Available in packs of 3 to 4.5 kg

In any case, the consumer's diet is of prime importance. Whey supplementation must complement a varied and balanced diet. In such conditions, this supplement will maximize the results of your training sessions.

Which whey for beginners?

In the whey family alone, the list is long and the terminology makes the choice complex. Whey protein, whey isolate, raw whey, vegetable protein, which to choose? In truth, there's no whey specifically designed for beginners. Despite major differences in quality and composition, all wheys on the market are basically dehydrated whey.

Depending on the degree of purification, this raw powder contains very little lactose and lipids. A beginner and a body-builder with over 10 years' experience can therefore opt for the same product.

That said, a person who has been bodybuilding for years will have certain intake habits, or precise quantities, which he will be able to adapt to his diet and training. What will change between a novice and an expert will therefore be the quantity and possibly the times of intake. Dosages should be adapted to the athlete's body mass, i.e. in total, including food, between 1.6 and 2 g/kg/d. 

Depending on your metabolism, if you find it very difficult to gain weight, you may opt for a gainer. This is simply a whey coupled with a carbohydrate source.

For example, you can mix your whey with raw, organic oat powder - a simple, healthy and economical solution. We've done a full article dedicated to the difference and choice between whey and gainer, but if you're struggling to build muscle, check out our article on the best whey for ectomorphs instead.

Whether you're a beginner or an expert, for healthy supplementation, we can only recommend that you opt for a whey that's certified additive-free and 100% French. Protein powders produced and sold in France undergo more rigorous controls than those of foreign competitors, produced outside the EU and sold in France. Check the sourcing policy of your chosen brand, as the quality of the raw materials is directly linked to the quality of the proteins in the finished product.

Unfortunately, beyond the digestive and metabolic disorders directly induced by additives, a long list of additives often rhymes with the risk of contamination with steroids and other doping substances. An additive-free whey helps you preserve your health in the long term. You can also avoid the risk of doping contamination by ensuring that your whey is certified anti-doping.

To find out more about this topic, we invite you to read our articles on :

• Is whey dangerous to your health?
• Which whey brand to choose?
• Whey isolate: is it right for you?

How should beginners take their whey?

As a general rule, beginners should start taking their whey shaker after training. Post-exercise supplementation will be ideal for effective recovery after training, and accelerating the muscle fiber repair process.

By doing so, you maximize muscle building, while reducing soreness and other muscular pains. All the more reason to get used to increasingly regular sessions. It should be remembered that this supplementation represents a nutritional aid to optimize the beneficial effects of training, and should always be integrated into a healthy, balanced diet. 

Thereafter, depending on body mass and diet, and without exceeding 2 g/kg/d, it is possible to take more than one shaker a day, approaching 1.6 - 2 g/kg/d. There is no need to consume more than 25/30 g of protein per intake. Beyond this amount, the amino acids may not be properly assimilated. If a second dose is required, it's best to take it before bedtime, after a last meal, as a snack or just after waking up. 

Rest assured, you won't be a beginner for long! If you'd like to get a head start, read our article on which whey to choose for high-level athletes.

You may also be interested in

• Why does whey foam up in your shaker?
• How do I take whey?
• Does whey protein make you fat?
• Is our whey organic?
• What dietary supplements should you take to improve recovery?