Whey Protein

Whey protein is derived from dairy (cow) milk. Milk consists of various nutrients including water, vitamins, carbohydrates and two different types of protein: whey and casein. During the process of making cheese, whey is separated from casein and then filtered to remove all other components. It is then dried down into a powder, resulting in a substance very high in protein and a complete source of essential amino acids. To learn more, read our in-depth guide about whey protein.

Whey protein is one of the most widely researched supplements in the fitness industry and is generally regarded as safe and effective for most people to take. It is an extremely diverse product and can assist you in meeting weight, strength and diet-related goals. You might consider taking it if you want to:

• Gain or lose weight
• Increase lean muscle mass
• Increase strength and stamina
• Easily increase your protein intake (for any of the reasons listed)

At True we source our whey from New Zealand’s dairy cows as the quality of the milk is superior. This is because of their rich pasture-fed diet and New Zealand's idyllic climate that allows nutritious, healthy grass to grow in abundance. They are free from artificial ingredients, fillers, flavours or sweeteners. All True protein powders are made with only naturally-derived raw materials, and flavoured with natural ingredients such as real cocoa powder, freeze-dried fruits and coffee beans.

This really depends on your individual needs and goals. It is less about how many protein shakes you should be having and more about how much protein you are ingesting throughout the day. You can read more about this in depth in our blog about how many protein shakes you should be having daily.

WPC 80 and WPI 90 have the exact same beginnings. The key difference is that WPI goes through an extra step of filtration to achieve further refinement, thus giving it a higher protein content and stripping away almost all of the fat and lactose content. It also absorbs slightly faster due to it being easier for the body to digest. On the other hand, WPC is slightly creamier, thicker and richer in flavour due to its higher lactose content.

The differences between both products are fairly subtle. The main disparity is the amount of lactose. For an everyday gym enthusiast, WPC80 is a suitable product to help achieve weight loss goals, assist in toning and meeting your daily protein intake. WPI90 may be more advantageous for those who do not interact well with lactose, train more seriously/frequently or are looking to gain lean muscle mass, due to its fast absorption and high protein content.

Whey protein can help with satiety due to its high protein content. It influences hunger-related hormones, which may reduce appetite and limit cravings between meals. Studies show that protein-rich foods take longer to digest than other nutrients, contributing to a prolonged feeling of fullness.

The digestion rate of whey is faster than casein but still provides a steady release of amino acids, supporting muscle recovery while reducing the need for frequent snacking. Including whey protein in meals or shakes can help manage daily food intake.

Whey protein works with other macronutrients to affect digestion and absorption. When combined with carbohydrates, it can support stable blood sugar levels. Fats slow protein breakdown, which may help those looking for a sustained release of amino acids.

Certain vitamins and minerals also play a role. Calcium and magnesium contribute to muscle function, while vitamin D supports protein synthesis. Whey protein pairs well with creatine and BCAAs for muscle recovery but may digest more slowly when mixed with high-fibre foods.