Whey Protein

Key points

• Whey is a complete protein with the highest leucine content of any protein source — leucine triggers muscle protein synthesis
• Whey isolate is lower in lactose — better for those with mild intolerance
• Two meals a day means protein timing matters more: a scoop at each meal maintains MPS signalling
• Plant protein (pea + rice combination) provides a complete amino profile and is equivalent to whey for most purposes
• Total daily protein matters far more than timing — hit the target first, then optimise timing