Whey protein: how to choose it and when to take it

Whey protein is the most popular supplement in fitness. It is simply the protein fraction of milk left after cheese-making. It absorbs quickly and is rich in essential amino acids, especially leucine, which triggers muscle protein synthesis.

Concentrate or isolate?

Concentrate is 70–80% protein with a little lactose and fat, and it is cheaper. It suits most people.
Isolate is 90%+ protein with almost no lactose or fat, which helps if you are lactose-sensitive or dieting hard. Hydrolyzed whey is pre-broken-down and absorbs fastest, but it costs more and most people do not need it.

Dosing

If you train, aim for roughly 1.6–2.2 g of protein per kg of bodyweight per day. Get most of it from whole food and let whey fill the gap. One scoop (25–30 g protein) after training or between meals is enough in most cases.

Timing

Total daily protein matters far more than exact timing. If you want a simple rule: a scoop after training works well, or a scoop in the morning if breakfast is low in protein. Do not stress about a "two-hour window" — it is much wider than that.

Checking it is genuine

Buy from a trusted source, check the seal, barcode and expiry date, and compare the packaging with the brand's official photos. Every product in this store arrives sealed and from authorised distributors.