When most people think of protein powder and protein shakes, whey protein is the one that springs to mind first. It’s one of the best and most popular protein powder products out there as it is a 100% complete protein that promotes lean muscle growth and can be quickly digested.
Here at Holland & Barrett we stock all sorts of whey protein products, including whey protein, Gold Standard Whey Protein, diet whey protein powder meal replacements, protein bars, ready-made protein shakes, and even whey protein chocolate spread!
Body builders, ballet dancers, cyclists and swimmers, whatever you like to do with your time, sometimes your body may need a little extra protein, and whey protein could be the one for you.
How much protein do I need in my diet?
For most of us, eating a healthy, balanced diet will provide us with enough protein – around 0.75g per kg of body weight is recommended. However, this figure changes in line with our activity levels or body goals.
For example, if you were training for a marathon (or any other endurance sporting event) and weigh 76kg, you should be getting 1.2g of protein per kg, which equates to 91.2g of protein a day. If then you finished the marathon and started to hit the gym instead with the aim to gain muscle and lose weight, you’d have to almost double your protein intake to 2.0g per kg and should be getting 152g a day.
Have a look at the table below to see the average estimate of how much protein you may need based on your lifestyle:
Activity - Amount of protein
No to little activity - 0.75g
Endurance athletes - 1.2g
Team sports - 1.5g
Muscle gain - 1.8g
Muscle gain and weight loss - 2.0g
Which protein powder is best for me?
Whey protein powder isn’t your only option when it comes to a protein supplement – there are tons of different ones out there! However, there are a few more important factors to consider when you’re making your decision. One of the most important factors is if they’re a complete (have all 9 essential amino acids) or incomplete protein (lacking 1 or more of these acids). Whey protein is a complete protein which doesn’t need to be combined with any other sources to supply you with the all-important 9 amino acids. Some incomplete proteins include rice and hemp, which can be combined to make a complete protein.
What is whey protein?
The protein in whey originates from dairy milk. To be more specific, whey is made during the process of cheese-making and is a by-product.
What are the benefits of whey protein?
Firstly, it is a complete protein, which contains all the essential amino acids aka the ‘building blocks of protein’. It is easy for the body to digest unless you have a dairy allergy. You may still be able to take it if you’re lactose intolerant – just choose whey with an added lactase enzyme or isolate whey. And perhaps the most important benefit - it encourages lean muscle growth.
Which whey protein product is the best for me?
Tough question! Have a look at the main benefits of each whey protein product we sell at Holland & Barrett below and get an idea of which one could work best for you.
Standard whey protein powder
Often contains multiple forms of protein, e.g. isolate, hydrolysed and concentrate, so is well balanced. It has a good calorie to protein ratio, so you can use it to increase muscle mass or to gain weight easily.
Diet whey protein powder
Has a lower calorie count than standard whey protein with a good amount of protein, so you can use it as an aid to weight loss or to get lean.
Whey protein bars
You can get a quick protein hit on-the-go, no shaker required! These bars are great as a filling snack or for refuelling instantly after the gym.
Ready-made protein shakes
Another great product for busy people, these shakes are perfect for rushing-out-the-house breakfasts, filling that hunger-gap in the middle of the day and drinking after the gym for an instant protein hit.
PE Nutrition from Holland & Barrett, offers a range of products to help with muscle growth, maintenance and athletic performance.