Whey Proteins: Everything You Need to Know to Choose the Best Ones

Proteins: From Old Dogmas to Precision Nutrition

Current knowledge in the field of nutrition has allowed us to shift focus from old, overly generalized beliefs regarding the importance of consuming a minimum amount of protein to consuming a particular type of protein, defined as "qualitative" due to its higher content of certain essential amino acids.

In fact, we attribute importance to essential amino acids, rather than to proteins themselves, which also include non-essential amino acids.

 

What are protein powders?

Protein powders represent a convenient and versatile option for supplementing daily protein intake.

Protein powders allow people to add exactly the desired amount of protein to their diet without having to worry about also introducing cholesterol, saturated fats, or contaminants associated with the production processes of meat, cheese, or other animal protein sources.

Furthermore, protein powders offer a wide range of options, including whey protein, plant-based proteins such as peas, hemp, or rice, which adapt to dietary needs and personal preferences.

This practicality and flexibility make them a popular choice for athletes, active individuals, and people looking to increase protein intake without adding other unwanted components to their diet.

 

Milk Protein vs. Whey Protein: Be careful not to confuse them

Milk protein and whey protein are both extracted from milk, but they have different characteristics and compositions.

1. Milk Proteins: Milk proteins are a combination of whey proteins and casein proteins (80% of the total). We want to emphasize how some studies have highlighted a growing interest in the correlations between casein, particularly the A1 casein family, and various pathological conditions, including food intolerances, gastrointestinal disorders, and autoimmune diseases.
2. Whey Proteins: Whey proteins are extracted during the cheese-making process when milk is coagulated and separated into two components: whey and curd. The whey is then filtered and purified to obtain whey proteins. These proteins have a high biological value and contain a high amount of essential amino acids, which are important for muscle protein synthesis and tissue repair.

 

How much protein should you consume per day?

This answer takes into account the total amount of protein you can get from both food and protein powders.

People following a general fitness program can generally meet their protein needs by ingesting 0.8 to 1.0 g/kg per day. However, competitive athletes or those engaged in intense training require more protein than this to adequately respond to the stimulus that training provides.

The World Health Organization (WHO) suggests an intake of 0.83 g of protein/kg of body weight/day of good quality protein for all healthy adults of both sexes and regardless of age. Typical recommendations for endurance athletes are 1.2 to 1.4 g of protein/kg of body weight/day and for strength-trained athletes 1.6 to 1.7 g of protein/kg of body weight/day.

This amount is generally sufficient for most athletes and active individuals. Protein powder supplements usually have a scoop that ranges from 10 to 30 grams.

Considering that we get a portion of our protein from our daily diet, it is usually recommended to use one to three scoops of protein powder per day.

However, to accurately determine the ideal quantity, it is important to know your daily caloric intake, your protein intake from food, and the quality of the protein powders used.

 

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Whey Proteins

Whey proteins are currently considered the best protein source in terms of anabolic capacity, meaning their ability to promote muscle mass growth and regenerate tissues that require daily replacement.

This advantage of whey proteins is attributable to their high content of essential amino acids (EAAs), which is higher than that of any other food.

It's important to remember that there are different types of Whey protein, distinguished by varying quality and price. In this article, we'll try to understand how to distinguish the best Whey Protein.

 

Muscle Anabolism

Muscle anabolism, often exclusively associated with bodybuilders in common perception, plays a crucial role in overall health.

It has been shown that proper muscle anabolism not only contributes to the growth and maintenance of muscle mass but also significantly reduces the risk of developing major diseases.

 

Muscle Mass and Health

Research has highlighted an inverse relationship between muscle mass and many pathologies, emphasizing the importance of promoting healthy muscle growth to improve health and prevent diseases.

In this context, regular physical activity that includes resistance exercises, such as using isotonic equipment and calisthenics training, plays a fundamental role, along with a correct lifestyle and the use of foods and supplements that have a particular anabolic effect.

 

How to recognize the best “Whey” milk proteins?

It's important to know that whey protein is the most popular supplement among athletes aiming for rapid recovery or muscle mass gain, but there are numerous varieties and types. The main categories are three:

 

Concentrated Whey Proteins (WPC)

In these whey proteins, the amount of protein in the concentrate can vary between 22% and 90%. The protein content of the whey concentrate is usually indicated on the packaging.

In any case, this category of whey is usually composed of approximately 80% protein, while the rest of the product contains lactose (4-8%), fats, minerals, and moisture.

• 70-80% protein content
• Good digestibility
• Lower price than WPI proteins

 

Hydrolyzed Whey Proteins (WPH)

Hydrolyzed whey protein is pre-digested, meaning it has undergone a process that breaks down proteins into smaller peptides through heat, acids, or added enzymes. This makes it easier for the body to absorb and digest.

With a protein content of 80-90%, it finds application in clinical, sports, and infant nutrition products due to its hypoallergenic properties.

• 80-90% protein content
• Excellent digestibility
• Higher price than WPC

 

Isolated Whey Proteins (WPI)

These proteins are also called isolated whey proteins, the purest form of whey protein available, containing between 90 and 95% protein. It is an excellent option for lactose-intolerant individuals, as its content is practically zero (<1%).

The reduced fat content and high protein value make these whey proteins the purest on the market.

This is also reflected in their price, which tends to be higher.

Since they have greater bioavailability, a smaller quantity is needed to achieve the same effect. Therefore, in our opinion, it makes no sense to quibble over the price in this case.

• >92% protein content
• Excellent digestibility
• Higher price than WPC

 

Isolated Whey Proteins enriched with EAA+ and Polyphenols (WPI+)

The most innovative isolated whey protein at the moment is certainly WPI+, like the base used in Ultra Amino Whey, which is derived from the milk of grass-fed cows, ensuring a certified and high-quality supply chain.

This innovative formula includes a higher intake of essential amino acids (EAA) from plant fermentation and natural polyphenols, elements that help boost the anabolic effect of protein supplementation.

What distinguishes this Whey protein from others is its higher EAA content and its powerful antioxidant effect, which promotes muscle recovery and cellular protection.

Furthermore, thanks to its composition, this protein also acts as an effective natural prebiotic, further improving absorption.

 

Here's a direct comparison of Whey proteins

• WPC
• WPH/WPI
• WPI+

 

When is the best time to take protein powder?

When exercise is combined with protein intake, both tend to stimulate muscle protein synthesis (MPS) and work synergistically to enhance the effects.

Consuming protein before or after resistance training can amplify this effect, further increasing muscle growth and recovery.

However, according to ISSN guidelines, you can take protein powder whenever you like, even as a substitute for traditional protein sources.

For example:

• Added to oatmeal in the morning, mixed with plant-based milk (like oat or almond)
• Even consumed at dinner, instead of meat or other dietary proteins
• Or in a smoothie with a fruit (maybe a banana), a source of good fats like peanut butter, and 200ml of milk

 

Generally, you can take protein powder whenever you want, even as a substitute for classic dietary proteins.

Our advice is to plan for 4 to 6 protein "servings" daily. However, if you want to maximize muscle growth, consume them immediately after an intense workout, as there is a greater stimulation of the anabolic phase in the 2 hours that follow.

Don't know which proteins are best for you?

Find out now with the free nutritional test, and receive  a personalized nutritional consultation  for you, which will help you understand your actual protein needs.

 

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How to choose the best milk proteins

Here is a list of parameters and ingredients to consider before purchasing a milk protein:

• As many essential amino acids as possible, from plant fermentation
• Absence of artificial colors
• Absence of artificial flavors
• Absence of artificial sweeteners
  
• Absence of digestive enzymes
• Absence of synthetic chemicals

 

Based on these characteristics, we developed ULTRA AMINO WHEY, a protein powder that meets all these parameters and includes added essential amino acids from plant fermentation and natural polyphenols to block muscle catabolism and maximize muscle mass reconstruction. Click here to discover all its features.

 

Try Ultra Amino Whey now👇 Whey protein and essential amino acids

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Are there plant-based protein powders?

Plant-based proteins that equal whey: finally a reality

For years, the question has accompanied athletes and nutrition professionals: can plant-based proteins truly compete with whey in terms of anabolic effectiveness?

In 2026, Swiss Natural Med responded with Ultra Amino Veg: the first plant-based protein formulated with chickpea peptides, enriched with essential amino acids and B vitamins, all in a natural food matrix from plant fermentation. The result? A nutritional profile that even surpasses that of the famous Gold Standard Ultra Amino Whey.

The problem with traditional plant-based proteins

Until today, major brands have had to contend with an inherent limitation: the unpleasant taste and odor of plant-based proteins. The solution? Masking them with maltodextrins, artificial sweeteners, synthetic flavors, and additives that, inevitably, compromised the nutritional quality of the final product. The result: a high content of chemical additives and a lower content of essential amino acids, precisely those crucial for stimulating muscle protein synthesis.

The breakthrough of the fermented food matrix

Ultra Amino Veg represents a paradigm shift in the quality natural supplements sector. Thanks to plant fermentation technology and the use of highly bioavailable chickpea peptides, we have overcome the historical limitations of plant-based proteins, obtaining a product that not only equals, but in some parameters surpasses whey, without compromising on the purity and naturalness of the formulation.

How to recognize the best whey proteins

We have carefully examined the key elements to consider on the label of protein powders we intend to purchase, as a high-quality Whey should meet specific characteristics.

We would therefore like to conclude our definitive guide on Whey protein by listing the 15 fundamental characteristics for identifying a good quality whey protein:

1. Notified to the Ministry of Health or aligned with the regulations of the country where they are sold.
2. Protein concentration >90%
3. Excellent biological value >100
4. Protein efficiency P.E.R. >3.5
5. Digestibility PDCAAS >0.98
6. The highest number of essential amino acids (EAAs) >50%
7. Low fat content <1%
8. Low lactose content <1%
9. Low sodium content <150mg/100g
10. Low glycemic index
11. Without any artificial sweeteners
12. Without any artificial flavors
13. Without any artificial colors
14. Produced with milk from exclusively grass-fed cows.
15. Complete traceability of the supply chain, certified by an external body.

Unless you are 100% vegan, we recommend that you opt for high-quality whey protein supplemented with essential amino acids from plant fermentation and natural polyphenols such as Ultra Amino Whey. Your muscles and your health will thank you!

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