Whey

Why You Need It

• Rapid Muscle Repair: Gets amino acids to your muscles quickly after exercise.
• Metabolic Boost: Increases feelings of fullness, helping to manage weight.
• Bone Health: Provides calcium and other minerals essential for bone density.
• Immune Support: Contains immunoglobulins and lactoferrin that support immune function.

Deep Dive

Whey protein is unique because of its biological value (BV)—a measure of how much absorbed protein is actually utilized by the body. Whey has a BV of ~104, higher than beef (74) or soy (74). This means your body absorbs and uses it with very little waste. The high concentration of Leucine (an amino acid) is the key driver here; it flips the 'anabolic switch' in your body, turning on muscle protein synthesis. Whether you are recovering from a workout or just trying to keep hunger at bay between meals, whey is the gold standard for efficiency.

Natural Food Sources

While whey protein powder is a supplement, the protein itself comes from dairy. To get these amino acids naturally, focus on dairy products.

Supplementation

Types:

• Concentrate: Contains some fat/lactose; best taste and most nutrients.
• Isolate: Filtered to remove almost all fat/lactose; pure protein (90%+).
• Hydrolysate: Pre-digested for the fastest absorption (often used in medical supplements).

Dosage: 20–25g per serving is optimal for most people to stimulate muscle synthesis. You can take it post-workout or in the morning to boost metabolism.