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What Is Whey Protein Powder and How Do You Use It? | Nutritionist Explains... | Myprotein
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Jan 30, 2025
Want to know more about what whey protein is and how to use whey protein powder? In this ultimate guide, our expert nutritionist shares everything you need to know. In this video, nutritional consultant and PhD researcher, Richie Kirwan, breaks down all the facts worth knowing about whey protein and why it could be a super-effective addition to your diet & training routine. If you’re looking for more info on one of the most popular sports supplements out there, then you’ve come to the right place. Richie covers what whey is, how it’s used by the body and why it’s essential for muscle-building, as well as how much you should take and when you should take it. Still got questions? Let us know in the comments below. ⬇️ Find Richie on Instagram: @be_more_nutrition *** Chapters: 00:00 - Introduction 00:47 - What is whey? 02:14 - Whey compared to other proteins 03:34 - Types of whey 04:38 - How much whey should you take? 05:10 - When should you take whey? 06:54 - Do you have any questions? ***
View Video Transcript
0:00
Is weight protein really as good as everyone makes it out to be
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What does it even do and why is it so good at it? Let's talk about that
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How's it going, guys? My name's Richie Kerwin. I'm a nutritionist and nutrition researcher at Liverpool John Moore's University
0:15
and you're watching the My Protein YouTube channel. This is the channel that brings you need to know info on how to fuel your body and train to be your strongest self
0:25
Today, I'm going to talk about everybody's favorite protein powder, way. Way protein is the golden boy of protein powders and for good reason. And in this video
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we're going to talk about what it is, what makes it different from other proteins, what are the
0:38
different types of whey and what is it used for? What makes it so damn good for building muscle
0:45
So the first thing to talk about is what way is. Milk is made of two major types of protein
0:53
The majority is a protein called casein, which doesn't dissolve very well in water. And the remainder is made
0:58
of weight proteins which dissolve really well the easy way to think of it is this when we
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make cheese from milk the casein proteins coagulate together and form the solid cheese the remaining
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liquid that drains off is called way and for years it was considered a waste product and
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dairies actually had to pay to have it disposed of just think of all those wasted gains they then
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realize that way contains way proteins which are really high quality and that's how way became
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the million dollar industry that it is today so remember the next time someone tells you
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you that way isn't natural, just tell them it's as much a part of the cheese making process
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as cheese itself. Most of you watching are probably interested in building muscle
1:38
and most of you know that protein is essential for building it. And more specifically for
1:43
a process called muscle protein synthesis or MPS You all probably know that protein is made up of amino acids and of all of them the amino acid lucine is the most important for sending signals to start the muscle building process
1:58
MPS is when you add more amino acids to your muscle to build and repair them and you can stimulate it
2:04
with exercise and by eating protein. The more you can increase MPS by eating protein, the more likely
2:10
you will be to build muscle over time. There are a couple of reasons why weigh is such a high quality protein compared to others
2:19
Firstly, Way is very high in the amino acid lusine, which as we said, is the amino acid mostly responsible for stimulating muscle growth
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In fact, to stimulate muscle growth to the maximum, you need to have a certain minimum level of lusine in your meals
2:35
And once you get above it, that's when muscle protein synthesis really switches on fully
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This is called the lusine threshold. If a food contains a lot of leucine, it helps you hit the leucine threshold easily and can help with muscle growth
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And like I said, way is very high in lucene. Secondly, way is a very, very quickly absorbed protein
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And that means amino acids in way can get into your bloodstream fast and help stimulate muscle growth
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Basically, way, especially way shakes, gets amino acids into your blood more quickly than almost any other type of protein
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And that's what helps you reach lucine threshold faster. Finally, way is rich in all the other essential amino acids that we need for the muscle building process
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And this is why way powder is better than just taking some essential amino acids on their own
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You see, Wei has both the signal, lucine, for starting muscle growth, and all the other amino acids needed for making new protein and building those muscles
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So way really is great for building muscle. But what about the different types of way
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Way concentrate is the simplest form of way and is what you get when weigh is neutralized and continuously filtered Compared to the other types of way it slightly lower in its percentage of protein and higher
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in the amounts of fat and carbs it contains. Those carbs would be mostly lactose. So if you're
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lactose intolerant, you might want to be cautious with weight concentrate. Way isolate is further
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processed and purified to remove the fat and the carbs from the weight concentrate. It's a little higher
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in protein percentage, lower in fat and carbs and also lowering calories. People who are lacto
4:06
Intolerant often find they have no problem with weigh isolate because the lactose has been removed
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but remember there still can be a little left over. Finally, there's Way Hydraulic, which has been
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partially broken down, or hydrolyzed, to make it easier and quicker to absorb, which may improve
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recovery speed. While this might not be useful for muscle growth, if you're training multiple
4:25
times daily, it could help you recover and perform well in your later sessions in the day by helping
4:30
to get amino acids from your stomach to your muscles faster. With all this talk of way, you
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probably want to know how much to take. If your goal is muscle gain
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it's important to remember that your total daily protein should be at least 1.6 grams per kilogram of body weight per day
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So for a 70 kilogram person, that's a minimum of 28 grams of protein at each meal
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This is why 30 grams of protein is used as a general rule of thumb for protein
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Remember, the higher the quality of protein, the less you probably need to stimulate MBS
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So if you're eating lower quality proteins, like some plant proteins, for example, you just need to eat more to have the same effect on muscle growth. So when should you take way
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Well, you can take it any time with any meal. You can have it as a shake or mix into food
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but here are a few tips for timing your protein throughout the day. Getting some weight protein after a gym
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session is a good time as your MPS has already been stimulated by exercise and you can stimulate it even more with added protein But you don need to take it immediately after your session People used to think that there was a short period after a workout
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when you just needed to have protein or you wouldn't get any benefits at all. That was called the
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anabolic window. But now we know that you don't have to have protein straight away and the total
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daily protein is probably more important. So having protein at any time after your workout is a good
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idea but trying to eat some protein within a couple of hours of training might be useful to in fact you can
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probably benefit from the nps stimulating effect for up to 24 hours after training session so stimulating it multiple times a day might be a good idea
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another thing to remember about stimulating muscle growth with protein is that once mps starts you might want to wait
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and leave the whole process go to completion before you can restart mps with another dose of protein you see
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there's an idea called the refractory period, which is a time after starting MPS where you probably
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can't restart it again. Some research indicates that the refractory periods takes around three hours
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You see, you might want to try eating protein constantly throughout the day, so you're constantly
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building muscle. But MPS doesn't seem to work like that. In an ideal scenario, you could have
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five or six protein meals a day spaced out by three hours each, but in reality, four meals is
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probably a good compromise for growing muscle and not having to spend your whole day thinking about food
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So there you have it. Way is an easily digested, high quality protein that is full of essential amino
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acids you need for growing muscle. Did that answer your questions? As always, if you have any more
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let me know in the comments and remember to like and subscribe to the My Protein YouTube channel
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for more great evidence-based nutrition information
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