Article produced in partnership with HiPRO
*shaker: a container used to mix and emulsify a preparation.
**whey: whey protein (protein derived from whey).
The information presented in this article is provided for informational purposes and is not a substitute for medical advice. If you have any doubts, speak with a healthcare professional.
1. It comes from cheese (well, almost)
Whey is now well known in the world of sports nutrition. But what exactly is whey? Behind this English term lies whey protein, derived from milk and also associated with “whey.” To learn everything about whey protein, let’s take a look at its origin, composition, and uses.
When milk coagulates, it separates into two parts: curds, rich in casein, and whey, the liquid part. Like other animal proteins, whey proteins are generally richer in essential amino acids than plant proteins [2].
2. It’s a “fast” protein
Unlike casein, which coagulates in the stomach and is digested slowly, whey protein remains soluble and passes quickly through the intestines. It therefore causes a rapid and marked increase in the concentration of amino acids in the bloodstream, stimulating protein synthesis early after ingestion [1].
3. Two complementary proteins
Speed of absorption is not the only criterion. If whey quickly stimulates the synthesis of new proteins, casein, thanks to its slow and gradual digestion, helps reduce protein breakdown over time for hours [1]. These two natural milk proteins therefore play perfectly complementary roles.
4. It raises leucine, the amino acid that sends the signal
Whey stands out for its high leucine content, a key branched-chain amino acid (BCAA). After strength training, leucine acts as a true physiological signal triggering muscle protein synthesis [3].
5. It is not what builds muscle; it is the training-and-protein duo
European regulations allow a specific claim: proteins contribute to the growth and maintenance of muscle mass [4]. This applies to all proteins, not just whey.
And according to the ISSN, resistance exercise and protein intake act synergistically [5]. As you can see, to build muscle mass, appropriate training and sufficient protein intake are complementary.
6. The “anabolic window” is broader than people think
No need to rush to the locker room with your shaker. The effect of a workout on muscle lasts at least 24 hours, and proteins are useful whether you consume them before or after training.
The key is to meet your needs throughout the day and to distribute your protein intake; the timing of consumption can be adapted to meals, training, and digestive tolerance [5].
7. Start with the plate, then the protein products
ANSES sets the reference intake at 0.83 g of protein per kilogram per day for a healthy adult, and notes that these intakes are generally reached in France [2]. For most people who train regularly, the ISSN targets 1.4 to 2 g/kg/day, spaced every 3 to 4 hours [5]. These needs are first met through a varied, balanced diet.
Dairy products, which naturally combine casein and whey, can help complete these intakes. For example, the HiPRO high-protein drinking dairy specialty Stracciatella style provides 25 g of protein per bottle, as well as magnesium and vitamin B9, which help reduce fatigue.
Sources and scientific studies
1. Boirie Y. et al. “Slow and fast dietary proteins differently modulate postprandial protein accretion.” PNAS, 1997. https://pubmed.ncbi.nlm.nih.gov/9405716/
2. ANSES. “Proteins: role, sources, and recommended intakes.” https://www.anses.fr/fr/article/proteines-role-sources-et-apports-recommandes
3. Tang J.E. et al. “Ingestion of whey hydrolysate, casein, or soy protein isolate.” Journal of Applied Physiology, 2009. https://pubmed.ncbi.nlm.nih.gov/19589961/
4. EFSA. Scientific opinion on claims related to protein and muscle mass EFSA Journal, 2010. https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2010.1811
5. Jäger R. et al. “ISSN Position Stand: protein and exercise.” JISSN, 2017. https://pubmed.ncbi.nlm.nih.gov/28642676/
