Have you just started your fitness journey and are looking to get ripped? Are you a professional athlete who trains a lot, or perhaps your GP has told you that you need more protein in your diet, and now you’re on the interwebs searching “fastest way to add protein to your diet”?
What do you all have in common? Well, you’ve landed on this web page where we will be breaking down all the science behind our premium whey protein isolate and what it does for your health and body.
What Is Whey Protein?
Cow's milk contains two main types of proteins. One is casein, making up 80% of the protein content, and the other is whey, making up the remaining 20%. Whey protein is a mix of proteins isolated from whey.
Fun fact
The liquid floating on top when you open a yoghurt container is whey!
How Is Whey Protein Made?
When cheese is made, the fatty parts of the milk turn into cheese while the whey is separated from it as a by product. Believe it or not, cheesemakers used to throw it away before realising its value.
Now, after going through several processing steps, it becomes what we know as whey protein that people love to add to shakes, meal replacements, and protein bars. By itself, whey protein doesn't taste too great, so it usually comes in yummy chocolate, vanilla, or strawberry flavours.
Concentrate vs Isolate vs Hydrolysate
Bet you didn’t know there were different types of whey protein. Yup. Three, to be precise. They are grouped based on how they are processed, their composition and how your body uses them.
Concentrate: This contains about 70–80% protein. It has some lactose and fat, which gives it a richer taste and keeps some natural nutrients, giving it the best flavour of the three.
Isolate: This is our pick. It contains 90% or more protein and less lactose and fat. It’s perfect for those who need a leaner option. While it has fewer beneficial nutrients than concentrate, most scientific studies focus on whey protein isolate, so it's heavily researched and proven effective.
Hydrolysate: Known as hydrolysed whey, this form is pre-digested for faster absorption and causes a significantly higher spike in insulin levels than isolate, making it great for rapid recovery.
Did you know?
Human breast milk is 60-80% whey, compared to just 20% in cow’s milk. Which shows just how good it is for growth.
How Much Protein Do You Need?
Most Adults: Around 0.8 grams of protein per kilo of body weight daily does the trick if you’re not too active.
Older Adults: A bit more, up to 1.2 grams per kilo of body weight, can help support muscle strength as you age.
For Strength (like weightlifters or bodybuilders): Between 1.6 to 2.2 grams per kilo of body weight to really aid muscle repair and growth.
For Endurance: About 1.2 to 1.4 grams per kilo of body weight to keep their muscle mass up to scratch after long sessions.
For Muscle Mass and Recovery: To support your muscles and help them recover, it's best to aim for around 20-30 grams of top-notch protein in each meal. Luckily, our Fire Nutrition Whey Protein Isolate gives you 24 grams of protein per serving, making it super easy to meet these goals!
Why Choose Whey Protein?
Complete Protein: Whey has all nine essential amino acids that are perfect for muscle repair and growth, especially after a workout.
Fast Absorbing: Whey protein gets into your system quickly to help speed up recovery right after your exercise.
More Than Muscles: It's not just for building muscle. Whey is crucial for forming everything from your tendons to hormones.
Rich in Amino Acids: Our whey protein isolate is packed with branched-chain amino acids (BCAAs) like leucine to promote growth and cysteine to increase antioxidant levels.
Real Results from Real Studies
What You're Looking At: This graph plots muscle mass increase over 90 days. The yellow line represents people who added whey protein to their routines, and the red dotted line shows those who didn’t. Notice how the yellow line climbs higher? That's what we’re talking about!
Who Took Part in the Studies?
Our data comes from detailed studies investigating how protein supplements boost muscle mass and strength during resistance training. The participants, typically 25 years old and weighing around 70 kg at a height of about 175 cm, had a healthy body mass index (BMI) of 22.8. Over a four-week period, they took in about 2500 calories a day.
What Did the Studies Find?
By the end of the study, those who added whey protein to their regimen gained more muscle and shed some fat compared to those who didn't supplement.
How We Made the Graph
We used a simple line graph, and filled in the gaps for days not directly reported in studies to make sure our visual guide is straightforward and easier for you to follow.
The Scoop on Muscle Recovery
You make tiny tears in your muscles when you exercise, especially during weight or resistance training. It might sound scary, but it's good because that's how your muscles get stronger and bigger as they repair themselves. Taking whey protein after your workout can really help speed up this repair process.
Studies where people took whey protein found that their muscles recovered better and got stronger compared to those who didn't use it. This wasn't just a one-off finding—it's been proven in various studies, showing that whey protein helps if you include it in your workout routine.
The Proof is in the Protein or Results You Can Feel
(Percentages as large icons with the text underneath)
- 10% average increase in muscle mass
- 8-10% improvement in muscle strength
- 20% boost in muscle growth and recovery
(Small print text) Compared to lower or no increases in groups not taking whey protein
Ingredients that Perform
Our whey protein is scientifically proven to contain only the most potent and pure ingredients, ensuring you get nothing but the best for your muscle recovery and growth.
A Note on Safety
While whey protein is awesome, it’s important to remember everyone’s different. Your results can vary depending on your overall health, how often you work out, and your diet. Chatting with a healthcare provider before kicking off any new supplement plan is a good idea, especially if you have existing health issues or dietary needs.
References
Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A.J., Morley, J.E., Phillips, S., Sieber, C., Stehle, P., Teta, D., Visvanathan, R., Volpi, E., and Boirie, Y., 2013. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), pp.542-559.
Davies, R.W., Carson, B.P. and Jakeman, P.M., 2018. The effect of whey protein supplementation on the temporal recovery of muscle function following resistance training: A systematic review and meta-analysis. Nutrients, 10(2), p.221.
Ha, E. and Zemel, M.B., 2003. Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people (review). The Journal of Nutritional Biochemistry, 14(5), pp.251-258.
Hoffman, J.R. and Falvo, M.J., 2004. Protein - Which is Best? Journal of Sports Science and Medicine, 3(3), pp.118-130.
Lönnerdal, B., 2003. Nutritional and physiologic significance of human milk proteins. American Journal of Clinical Nutrition, 77(6), pp.1537S-1543S.
Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., Aragon, A.A., Devries, M.C., Banfield, L., Krieger, J.W. and Phillips, S.M. 2017. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 54(19):e7.
Tunick, M.H., 2008. Whey Protein Production and Utilization. In: Onwulata, C.I. and Huth, P.J. eds. Whey Processing, Functionality and Health Benefits. Ames, IA: Blackwell Publishing and IFT Press, pp.169-184.
West, D.W.D., Abou Sawan, S., Mazzulla, M., Williamson, E. and Moore, D.R., 2017. Whey protein supplementation enhances whole body protein metabolism and performance recovery after resistance exercise: A double-blind crossover study. Nutrients, 9(7), p735.
