- Versatile enough to use any time
- Great post-workout
- Mix with milk or water, shake, drink
- Limit individual serves to 30g of protein
Whey is considered the gold standard in protein supplementation because it is well digested, has a high bioavailability, and is high in muscle building Branched Chain Amino Acids (BCAAs). WPI (Whey Protein Isolate) is a highly purified form of whey, and often has a protein content greater than 90%. WPI supplementation is a great way to ensure daily protein needs are met. Numerous studies have demonstrated a positive relationship between WPI supplementation and increased lean body mass, so it is perfect for putting on muscle.
WPI is low in fat and carbohydrate, making it a great choice of protein for those trying to lose weight. Not only does the consumption of WPI curb appetite, but the thermic effect of protein burns more calories in digestion, and protein builds metabolically active muscle tissue, which increases the rate at which the body burns energy in the long term.
WPI is virtually free of lactose, making it the protein of choice for people suffering from lactose intolerance, and the high purity of WPI means that it is rapidly absorbed by the body. WPI is versatile, readily available and one of the most popular types of protein on the market today.
How to take WPI
WPI is most commonly encountered as a protein powder. WPI is often found on its own, but it is very common to find it blended with other types of protein like WPC and casein.
The easiest way to take WPI is to mix the powder with water or milk in a shaker, according to manufacturer's instructions, and drink it, but this versatile protein can also be added to smoothies and desserts, or even used to bake.
WPI should be taken to meet the body's protein requirement, which can be greater than 2g/kg bodyweight for someone who is training heavily (or 160g of protein per day for an 80kg man).
Additional protein requirement can be worked out by calculating the amount of protein eaten at meals and subtracting this from the daily protein requirement. For example, if the 80kg man ate 100g of protein in food, he would need an extra 60g of protein to meet his daily requirement.
WPI can then be supplemented accordingly. The man in our example would need to take two 30g servings of protein per day to meet his daily requirement. Because there is a maximum rate at which the body can absorb protein, doses over 30g should be split up and taken throughout the day.
Best Time to Take WPI
For a lot of people, WPI is the protein of choice after a workout. Fast absorption means it can be utilised quickly by the muscles when it is most needed. Many people also take WPI first thing in the morning, for the same reason.
People who WPI for weight loss commonly take one serve in the morning, before or alongside breakfast, and a second mid-afternoon, to beat cravings.
WPI is versatile enough to take at any time of day, and there is no wrong or right time to use this protein.