Strong evidence · Basics
Whey protein powder
also: Whey protein
Hitting your protein intake without extra cooking
Strong evidence
Multiple good studies and reviews point the same way.
Not a magic product, but a practical way to reach your protein intake. For most athletes, 1.4 to 2.0 g of protein per kilo of body weight per day is enough to build and maintain muscle (ISSN, 2017). If you get that from quark, eggs, meat and beans, powder adds nothing. If you don't, one shake solves it.
- Dosage
- 20–40 g per serving, until your daily target is reached
- Timing
- Whenever it suits; the daily total matters more than the timing
- Approx. price
- €15–30 per month
Watch out
Whey contains lactose; with digestive complaints an isolate or plant-based powder works better. A "gainer" is whey with lots of cheap sugar added, at a higher price. Always calculate the price per 100 g of protein rather than per bag.
Frequently asked questions about supplements
How much Whey protein powder per day?
20–40 g per serving, until your daily target is reached
When should you take Whey protein powder?
Whenever it suits; the daily total matters more than the timing
Does Whey protein powder really work?
Strong evidence. Multiple good studies and reviews point the same way.
What does Whey protein powder cost?
€15–30 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Jäger R et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 14:20. (position stand)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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