Whey isolate 90 % — 1 kg
Not magic: just the cheapest way to reach 1.6 g/kg of protein a day.
The short version
What it does It is a convenient food: fast protein to drink when meals do not get you there.
What it does not do It has no superiority over eggs, fish or pulses. If you already reach 1.6 g per kilo, it adds nothing.
What the studies say
Morton’s meta-analysis pooled 49 trials, around 1,900 participants: protein supplementation increases lean mass and strength alongside resistance training. The benefit plateaus around 1.6 g of protein per kilo per day, from all sources combined.
Beyond that threshold, nothing is added. And powder has no superiority over food: it is a question of convenience and cost, not effectiveness.
This is not an anabolic product, it is a convenient food. If you already reach 1.6 g/kg from meals, you do not need it.
How to take it
Relevant if you cannot hit your protein intake with meals, or if you have plateaued despite regular training. Pointless when you are starting out, where what is missing is the stimulus.
20 to 40 g per serving. Spreading it across the day matters more than the famous 30-minute window after training, which has not survived the research. Three to four protein servings spread out beat one big shaker.
Work out your actual intake over three days first. Most people who buy whey were already eating enough protein and were mainly short of sleep or training volume.
What is inside
Concentrate (70 to 80 % protein, some lactose and fat), isolate (90 % and up, very little lactose), hydrolysate (pre-digested, more expensive, with no demonstrated advantage).
Concentrate is enough for almost everyone. Isolate is justified in lactose intolerance. Look at the protein percentage per serving, not the bag weight. A product with a short list beats one with ten flavourings and sweeteners.
Very sweet flavoured proteins, blends that add creatine and BCAAs at pointless doses, and hydrolysate sold at double the price. Not for a milk protein allergy.
Cautions
- Milk protein allergy
- Advanced kidney failure
The three options
Traceable isolate
Up to 94 % protein
Native isolate, French milk origin declared, neutral unflavoured powder. Rejected along the way, and it is instructive: a highly rated isolate marketed as “Made in France, no additives” actually shows 69 % protein, 20 % cane sugar and 10 % cocoa. The title was true about additives, and silent about the rest.
For whom — Lactose intolerance, or wanting traceability on something consumed daily.
Unflavoured concentrate
Two ingredients, 23 g per serving
“Whey protein concentrate (MILK), emulsifier (sunflower lecithin)”. Unflavoured, no sweetener.
For whom — Anyone topping up their protein intake without paying for isolate.
Large economy format
The same product, in 2.5 kg
Whey concentrate and sunflower lecithin, that is the whole list. 22 to 23 g of protein per serving, 4,366 reviews. Provided you have the space and get through it quickly.
For whom — Heavy user, tight budget.
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* Budget bands are indicative and change often. Only the price shown on Amazon at the moment you buy counts: check it before you order.