Whey Protein: The Complete Beginner Guide
Whey protein is the most popular sports supplement on earth — and for good reason. Here's everything a beginner needs to know.
What is whey?
Whey is the liquid by-product of cheesemaking. It's filtered and dried into a high-quality protein powder containing all 9 essential amino acids.
WPC vs WPI vs WPH
WPC: 70–80% protein, great taste, affordable. WPI: 90%+ protein, low lactose, premium. WPH: pre-digested for ultra-fast absorption — usually overkill for beginners.
How much do I need?
1.6–2.2g of protein per kg bodyweight per day. Whey fills the gaps between meals — typically 1–2 scoops daily.
When to take it
Post-workout is most popular and effective. Other times: morning shake, between meals, or as a snack.
How to pick a quality whey
Look for at least 22g protein per scoop, minimal fillers, and a brand with third-party testing.
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