The Beginners Ultimate Guide to Whey Protein | What it is & Should You Take it?

the whey protein guide for beginners

Whey protein is essentially a dairy product. When cow’s milk coagulates into cheese, there is a liquid by-product left over. This by-product is whey. It is removed from the cheese, stripped of the fat, and processed for human consumption. You will also want to click here for the best weight gain powder for females in India.

Whey Protein and Muscle Building

Whey protein is an essential supplement for anyone trying to build muscle. When your main fitness goal is to build muscle, it is essential to get 1 to 1 and 1/2 grams of protein for every pound of lean body mass. It can be challenging to get this much protein from whole foods. This is where whey protein can help give you an edge.

Whey protein is a superfood when it comes to muscle building. It is high in protein, low in fat, and low in calories. Whey also has the highest known source of branch chain amino acids (BCAAs) available in natural food. It is also has a high digestive rate, which can help speed these nutrients to muscles.

Types of Whey Protein

There are typically four types of whey protein supplements :

  • Whey Protein Concentrate
  • When Protein Isolate
  • Whey Protein Blend
  • Whey Protein Hydrolysate 

Whey Protein Concentrate

It is the cheapest form of whey but has the highest amount of fat and cholesterol. It contains around 75% protein by weight.  

Whey Protein Isolate 

This one tends to be more expensive than concentrate but has zero carbs, fat, and cholesterol. It contains around 90% protein by weight. Whey 

Protein Hydrolysate 

It is the most processed form and is the highest quality of whey. It has the fastest rate of absorption, so it is very beneficial before or after a workout. 

Whey Protein Blend

The most common type of supplement is a Whey Protein Blend. It consists of a mix of whey protein concentrate and isolates. It boasts a high-quality protein blend and an excellent BCAA profile. This type of whey protein is recommended because it will not break the bank and offers both proteins’ benefits. 

Should you take Whey Protein Pre or Post-workout?

As with all supplements, whey protein should be taken to complete any protein deficiencies in your diet. It is not recommended that you get all your protein from whey, but there are some optimum times to take it.  

Post-workout is the most beneficial time to consume whey protein. During this time, your body is rushing much-needed nutrients to your muscles. Whey protein is crucial here because of its fast absorption rate into the body. This will help you recover faster and see faster results.

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Another valuable time to consume whey protein is at breakfast. This is the point in the day when your body needs a fast-digesting protein. This is because you have not eaten in for the last 7-9 hours you were sleeping. Without food, your body goes into a catabolic state and consumes hard-earned muscle. This process will be halted with a protein shake to start the day.


Whey protein is one of the best-known supplements for muscle building. It will help you to get the amount of protein needed each day in an easy-to-consume form. Whey protein is most beneficial because of its incredible nutritional value and fast digestion rate. It is most effective when taken at breakfast, before bed, and after workouts. Although you do not want to get all your protein from whey, it is an excellent addition to your diet.

Pratyaksha Agarwal
I am a fitness enthusiast and gym junkie who spend not more than 1hr a day working out. I believe sufficient workouts with proper nutrition can render an impressive ripped body.