Whey protein is a mixture of proteins isolated from, you guessed it, whey. But what exactly is whey?

 

Whey is the liquid part of milk that separates during cheese production. You may have even seen it floating on the surface of your yoghurt after you’ve left it open in the fridge.

 

As a protein, it is streets ahead of some other sources. It contains an incredible range of essential amino acids which are absorbed quickly by the body. Whey protein is one of the best-researched supplements in the world, and various studies have shown that alongside a calorie-controlled diet it can help you increase strength, gain muscle, and lose significant amounts of body fat.

 

Who it’s for:

 

Ideal for individuals seeking to increase their protein intake to support muscle growth and recovery. Whether you’re a bodybuilder, athlete, or fitness enthusiast, this protein powder can help you meet your nutritional goals.

 

What it does:

 

Provides a high-quality protein source to support muscle repair and growth. The blend of proteins ensures a complete amino acid profile, aiding in optimal muscle recovery.

 

How I would use it:

 

Pound for pound, PER4M whey is the nicest tasting, best value protein powder on the market.

 

With a myriad of fantastic tasting flavours to choose from, you’re getting top-quality protein fit for all occasions

 

If you’re adding it to oats – consider Vanilla, Cereal milk, Banana or Cookies and Cream flavours.

 

Perhaps you’re mixing it with Greek yoghurt and fruit, in that case try Strawberry, Raspberry/White Chocolate, Jammie Biscuit or Birthday Cake.

 

If you’re a chocoholic and trying to stay away from the Dairy Milk, then there’s a wide range of chocolate-based options – my own personal favourite is Chocolatella (Chocolate Hazelnut) which tastes just like Maltesers!

 

I’m currently having 2 scoops (44g protein) in the morning as a shake alongside my breakfast, and 1 scoop (22g) mixed in with Arla yoghurt, berries and dark chocolate late afternoon.

 

For guidance on how to calculate your daily protein intake targets, check out “How much protein do I actually need?” in the articles section.

 

 

The Science:

 

Whey protein supports recovery and restores muscle performance faster

 

Study: Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise.

 

Nutrients (2017)

 

https://shorturl.at/v1ZDQ

 

This double‑blind, crossover study in resistance-trained men showed that consuming 25 g whey protein immediately post-exercise and the following morning enhanced whole-body net protein balance over 10–24 hours, and improved recovery of muscle strength, endurance, and power, compared to calorie-matched carbohydrate. This supports Per4M’s role in efficient recovery and training adaptation.

 

 

 

Effects of Whey Protein Supplement on 4‑Week Resistance Exercise‑Induced Changes in Muscle Mass and Strength

 

Study: Whey protein improves strength, muscle mass, and endurance, even with no other dietary changes

 

Korean Journal of Sports Science (2023)

 

https://shorturl.at/p1c1s

 

This controlled study found that whey protein supplementation, when paired with a 4‑week resistance training program and under closely monitored dietary conditions—significantly enhanced gains in muscle mass, isokinetic muscular strength (e.g., knee and shoulder flexors/extensors), and muscular endurance compared to a placebo, demonstrating its effectiveness independent of normal diet.