How much whey protein should I take?

A common per-dose amount is 20-40 g (about 0.25 g per kg of body weight), per the ISSN position stand. That figure is per dose, not per day. Most exercising people need 1.4-2.0 g of protein per kg a day in total.

Does timing matter, such as right after a workout?

The optimal time to take protein is likely a matter of individual tolerance, and the effect of exercise on muscle protein synthesis lasts at least 24 hours (ISSN 2017). There is no proven 30-minute window.

Does whey help with recovery?

A meta-analysis found small-to-medium positive effects on the return of muscle strength over 24-96 hours after resistance training. About half of the single studies reported a benefit, and muscle soreness was not reported.

Can whey protein support weight loss?

In a dose-response meta-analysis, milk-protein supplements reduced body fat but showed no considerable effect on body weight or BMI. It is not a stand-alone weight-loss tool.

Is whey protein bad for the kidneys?

In healthy adults, high-protein diets (at least 1.5 g/kg a day) did not change kidney filtration in a meta-analysis (DeVries 2018). People with kidney disease should follow the protein limit their provider or dietitian sets (MedlinePlus).

Is whey useful for older adults?

A 2025 meta-analysis found whey supplements modestly improved lower-body strength in older adults, but not upper-body strength or body composition. Aging is associated with reduced muscle protein synthesis.

Supplement guide Protein

Whey Protein

Whey protein is a milk protein used to help meet protein needs for training. See what meta-analyses show on strength recovery, body fat and older adults, how much protein exercisers need, and the kidney caution.

At a glance

Snapshot

Primary goal: Meeting protein needs for training
Dosage range: About 20-40 g per dose (about 0.25 g/kg body weight); most exercisers need 1.4-2.0 g/kg a day in total
Best time to take: Individual; the effect of exercise on muscle protein synthesis lasts at least 24 hours
Time to effect: Recovery effects were measured over 24-96 hours
Common stacks: Not studied
Intake notes: Check the protein per serving on the label. People with kidney disease should follow the protein limit set by their care team.

Ranked picks

Top 3 Best Whey Protein Supplements

#1 NootroScore9.0

Santa Cruz Paleo

Santa Cruz Paleo Whey Protein Powder, Chocolate Flavor, 20 G Grass Fed Whey Protein Isolate Per Serving, Gluten Free, Paleo & Keto Friendly, No Sugar Added, Protein Shake Mix, 20 Servings, 1.2 lb Bag

PowderGluten FreePaleo

Quantity: 1.2 lb
Potency: 20g

$37.99$1.98/Ounce

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#2 NootroScore8.8

Ascent

Ascent 100% Whey Protein Powder - Post Workout Whey Protein Isolate, Zero Artificial Flavors & Sweeteners, Soy & Gluten Free, 5.5g BCAA, 2.6g Leucine, Essential Amino Acids, Vanilla Bean 2 lb

PowderZero Artificial Flavors & SweetenersSoy & Gluten Free

Quantity: 2 lb
Potency: 5.5g BCAA

$44.99$1.41/Ounce

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#3 NootroScore8.6

Animal

Animal 100% Whey Protein Powder – Whey Blend for Pre Workout or Post Workout, Recovery, or an Anytime Low Sugar Protein Boost Meal Replacement with BCAA Branched Chain Amino Acids – Vanilla, 4 lb

PowderLow SugarMeal Replacement

Quantity: 4 lb
Potency: N/A

$52.45$0.82/Ounce

View product

Top 10 Whey Protein Supplements

Santa Cruz Paleo

Santa Cruz Paleo Whey Protein Powder, Chocolate Flavor, 20 G Grass Fed Whey Protein Isolate Per Serving, Gluten Free, Paleo & Keto Friendly, No Sugar Added, Protein Shake Mix, 20 Servings, 1.2 lb Bag

PowderGluten FreePaleo

Quantity: 1.2 lb
Potency: 20g
NootroScore: 9.0
Price: $37.99$1.98/Ounce

Buy

Ascent

Ascent 100% Whey Protein Powder - Post Workout Whey Protein Isolate, Zero Artificial Flavors & Sweeteners, Soy & Gluten Free, 5.5g BCAA, 2.6g Leucine, Essential Amino Acids, Vanilla Bean 2 lb

PowderZero Artificial Flavors & SweetenersSoy & Gluten Free

Quantity: 2 lb
Potency: 5.5g BCAA
NootroScore: 8.8
Price: $44.99$1.41/Ounce

Buy

Animal

Animal 100% Whey Protein Powder – Whey Blend for Pre Workout or Post Workout, Recovery, or an Anytime Low Sugar Protein Boost Meal Replacement with BCAA Branched Chain Amino Acids – Vanilla, 4 lb

PowderLow SugarMeal Replacement

Quantity: 4 lb
Potency: N/A
NootroScore: 8.6
Price: $52.45$0.82/Ounce

Buy

NAKED

NAKED Whey Isolate Protein - Only 2 Ingredients, 30g Grass-Fed Protein, Unflavored, Undenatured, No GMO, No Soy, Gluten-Free, No Preservatives - 28 Servings

PowderOnly 2 IngredientsGrass-Fed

Quantity: 28 servings
Potency: 30g
NootroScore: 8.6
Price: $51.99$1.62/Ounce

Buy

BSN BSN SYNTHA-6 Whey Protein Powder, Micellar Casein, Milk Protein Isolate Powder, Vanilla Ice Cream, 5 Pounds, 48 Servings (Pack of 1) - Package May Vary

BSN

BSN SYNTHA-6 Whey Protein Powder, Micellar Casein, Milk Protein Isolate Powder, Vanilla Ice Cream, 5 Pounds, 48 Servings (Pack of 1) - Package May Vary

PowderMicellar CaseinMilk Protein Isolate

Quantity: 5 Pounds
Potency: N/A
NootroScore: 8.2
Price: $63.94$0.8/Ounce

Buy

Dymatize

Dymatize Elite 100% Whey Protein Powder, Vanilla, 25g of Protein, 5.5g BCAAs, Less Than 140 Cal., Gluten Free, 2g Carb, 2g Sugar, 3g Fat (67 Servings)

Powder100% WheyGluten Free

Quantity: 67 Servings
Potency: 25g of Protein
NootroScore: 8.2
Price: $64.42$0.81/Ounce

Buy

Optimum Nutrition

Optimum Nutrition Gold Standard 100% Whey Protein Powder, Vanilla Ice Cream, 5 Pound (Packaging May Vary)

Powder100% WheyVanilla Ice Cream

Quantity: 5 Pound
Potency: N/A
NootroScore: 8.1
Price: $67.99$0.85/Ounce

Buy

Optimum Nutrition

Optimum Nutrition Gold Standard 100% Whey Protein Powder, Extreme Milk Chocolate, 5 Pound (Packaging May Vary)

Powder100% Whey ProteinExtreme Milk Chocolate

Quantity: 5 Pound
Potency: N/A
NootroScore: 7.7
Price: $79.99$1/Ounce

Buy

Optimum Nutrition

Optimum Nutrition 100% Gold Standard Whey Protein Powder - Protein Powder with a Blend of Hydrolyzed, Isolate & Whey - for Muscle Recovery - S'Mores, 5.64 lb (80 Servings)

Powder100% Gold StandardBlend of Hydrolyzed

Quantity: 5.64 lb
Potency: N/A
NootroScore: 7.7
Price: $79.99$0.89/Ounce

Buy

#10

Optimum Nutrition

Optimum Nutrition Platinum Hydrowhey Protein Powder, 100% Hydrolyzed Whey Protein Isolate Powder, Flavor: Turbo Chocolate, 40 Servings, 3.61 Pounds (Packaging May Vary)

Powder100% Hydrolyzed Whey Protein Isolate

Quantity: 3.61 Pounds
Potency: N/A
NootroScore: 7.1
Price: $97.18$1.75/Ounce

Buy

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Use and selection

Buying Guide

Everything you need to know to make an informed decision about Whey Protein

Why It Matters

Whey is a convenient way to reach a daily protein target. Total daily protein matters more than the product: in one meta-analysis, intake above about 1.6 g/kg a day added no further lean-mass gain from supplementation.

How Whey Protein Helps You

Muscle recovery

A meta-analysis found whey speeds the return of muscle strength after resistance training, with small-to-medium effects over 24-96 hours. About half of the single studies were positive, and soreness was not reported.

Body composition

In a dose-response meta-analysis, milk-protein supplements reduced body fat without a clear change in body weight or BMI.

Older adults

In older adults, whey supplements modestly improved lower-body strength, but not upper-body strength or body composition (2025 meta-analysis).

Meeting protein needs

Whey provides essential amino acids, particularly leucine, which stimulate muscle protein synthesis. Aging is associated with reduced muscle protein synthesis.

Frequently Asked Questions

Common questions about Whey Protein answered by our experts

How much whey protein should I take?: A common per-dose amount is 20-40 g (about 0.25 g per kg of body weight), per the ISSN position stand. That figure is per dose, not per day. Most exercising people need 1.4-2.0 g of protein per kg a day in total.
Does timing matter, such as right after a workout?: The optimal time to take protein is likely a matter of individual tolerance, and the effect of exercise on muscle protein synthesis lasts at least 24 hours (ISSN 2017). There is no proven 30-minute window.
Does whey help with recovery?: A meta-analysis found small-to-medium positive effects on the return of muscle strength over 24-96 hours after resistance training. About half of the single studies reported a benefit, and muscle soreness was not reported.
Can whey protein support weight loss?: In a dose-response meta-analysis, milk-protein supplements reduced body fat but showed no considerable effect on body weight or BMI. It is not a stand-alone weight-loss tool.
Is whey protein bad for the kidneys?: In healthy adults, high-protein diets (at least 1.5 g/kg a day) did not change kidney filtration in a meta-analysis (DeVries 2018). People with kidney disease should follow the protein limit their provider or dietitian sets (MedlinePlus).
Is whey useful for older adults?: A 2025 meta-analysis found whey supplements modestly improved lower-body strength in older adults, but not upper-body strength or body composition. Aging is associated with reduced muscle protein synthesis.