Whey Protein? – Nutrition advice


  1. When we eat, we consume macronutrients (proteins, carbohydrates and fats).
  2. Protein is made up of amino acids that control hundreds of bodily functions such as hormone regulation, maintaining good function of organs, and mood elevation. They also even help with your hair, skin and nails!
  3. The most important thing about amino acids is that they help create and maintain muscle mass. Anytime we move, we break down muscle fibres. Our body’s natural response to this is to rebuild the fibres stronger and larger.
  4. This is important for everyone! If you go to the gym, or are active in any way, you need healthy amounts of protein to maintain muscle mass (which is a good thing, giving a lean/toned look).
  5. There are three main types of protein on the sports nutrition market. Whey (fast release), egg (medium release), and Casein (slow release).
  6. Whey is the undisputed king of proteins. Firstly Whey is absorbed very quickly, and is easily digestible (so no bloating!). It is known as a complete protein (meaning it contains all 22 essential and non-essential amino acids).
  7. Whey protein is available in several forms:
    • Whey Protein Concentrate
    • Whey Protein Isolate
    • Whey Protein Hydrolysate
  8. Whey protein concentrate is the most basic form of Whey protein. Whey Protein Isolate has had much of the fat, lactose and other ‘undesirables’ taken out. Hydrolysed Whey (Whey Peptides) has been broken down further for even faster digestion.
  9. Each type of Whey is extremely beneficial, as each contains unique subcomponents (microfactions) that can be lost through each manufacturing process. It’s best to take a product that contains a blend of all three types of Whey to ensure you get the benefit of each type of Whey.
  10. NutriSci Whey is one of the best products on the market. Not only is it an exceptionally competitive price, it’s a product of outstanding quality. In the Chocolate flavour, it contains 79% of protein by weight and NutriSci also contains all three types of Whey, providing all microfaction variants.
  11. Who can take Whey protein?
    Simply, everyone! The amount of protein needed for a sedentary person is approximately 0.5g per lb. of bodyweight. This goes up to 1g per lb. of bodyweight for an active person! Active counts as all types of exercise whether that’s jogging, lifting weights, swimming etc.
  12. Whey is an easy, affordable, convenient and full source of protein! You can obtain recommended levels of daily protein easily, without having to consume large amounts of extra unwanted ingredients, such as unhealthy fats, or cholesterol.
  13. The best time to take Whey:
    • Upon waking.
    • Pre-workout/exercise.
    • Post-workout/ exercise.
    • Before bed.

15. The two most important times to take Whey are post-workout/ exercise and before bed.

16. After a workout your body is like a sponge, and will absorb any protein you give to it. Recovery rates will be much faster as your body is able to use the protein you’ve just given to it, rather than it having to break down muscle mass for amino acids.

17. Whilst you are sleeping, you aren’t eating anything. You have an 8 hour gap where your body isn’t getting any source of amino acids. If you take a serving of protein before bed, your body will not go into such a severe catabolic state, making for faster recovery and gains.

17. How much should you take? However much you need to get your recommended daily protein intake. One serving is one scoop, and it is recommended to take between 2-4 servings daily.

Whey protein can also be used as a meal replacement. It is usually recommended to take two scoops. Whey protein makes you feel fuller for longer, so is particularly good for a calorie deficit diet.

Source: http://www.nutriscinutrition.com/protein101/