Written by Whey Box

What is whey protein? How much do I need? Will it make me bulky? Our ambassador and qualified nutritionist is here to answer your questions!

Protein is one of the three macronutrients, along with carbohydrates and fat, which are needed in large quantities for us to survive. Proteins are essential in the diet – they are effectively the main building blocks of the body. They are needed for growth and repair of tissues, they allow for metabolic reactions to occur and provide energy. Whey protein is one of the proteins found in milk, along with casein. It is the water-soluble part of milk.

We should all be aiming to consume adequate amounts of protein from whole foods, such as lean meats, fish, eggs, dairy products, nuts, legumes and pulses; however, food intake does not always meet protein needs, hence why a supplement may be beneficial. Whey Box sachets are an extremely convenient way to boost your protein intake, whether that’s on its own, mixed into a smoothie or perhaps to boost the protein content of your morning porridge.

Whey Box sachets can be used by everyone – I think they are a great way to boost overall protein intake. Proteins from animal sources have a higher biological value than those from plant sources, due to different amino acid compositions. Although it is possible to consume all essential amino acids through a plant-based diet due to complementary effects, whey protein provides all essential amino acids, making it a complete protein. It is absorbed relatively quickly in the body, essentially meaning it can reach the muscles faster, hence why it is such a popular supplement.

How much protein we need varies between each individual, depending on activity levels, age, weight, size, exercise goals and health conditions. However, the Reference Nutrient Intake (RNI) is set at 0.75g of protein per kilogram of bodyweight per day in adults, for the general population. However, those who exercise regularly or are athletes will require a higher protein intake, to help with muscle growth and repair as well as to preserve lean muscle tissue. I generally say aim for about 1g of protein per kilogram of body weight per day.

Aim to spread protein intake across the whole day, don’t get caught up on trying to down a protein shake straight after your workout because ultimately it comes down to how much you have over the 24-hour period.

One thing I cannot stress enough is that protein powder will not make you ‘bulky’ or gain weight. Protein is essential for us all. It takes weeks and sometimes months of consistent training and good nutrition to build muscle. Consuming Whey Box sachets is simply just a convenient way of increasing your protein intake.