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How to Use Whey Protein, Including 8 Recipes

By Ethan Boldt

March 5, 2025

Whey protein gets our attention because of many benefits it offers, from increased strength and muscle to losing weight or maintaining a healthy weight (in addition to a healthy, reduced-calorie diet and a healthy lifestyle, including regular exercise) to exercise recovery and heart health. In fact, for those reasons, whey protein is one of the most researched supplements around.

Whey protein is such a successful supplement because:

• It contains a wide range of essential amino acids that provide so many of the above benefits.

• It’s one of the most absorbable and digestible sources of high protein.

• It comes in many delicious flavors and marries well in so many recipes.

• It’s very high in protein, helping many people who are not getting enough protein in their daily diet.

But how do you use it exactly? If you want more lean muscle or as part of your weight loss or healthy weight management routine, how and when should you use whey protein? What about for muscle recovery and general health?

This article will cover those answers as well as the best type of whey supplements, plus different ways of using whey protein in everyday recipes.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

Best type of whey protein to use

Whey protein is sold in three different forms: whey protein isolate, hydrolysate and concentrate. Both whey protein isolate and hydrolysate are heavily processed and feature the most denatured proteins that can be hard to digest.

Concentrate is considered the best and least processed form of whey protein, including retaining the most health-promoting nutrients and amino acids found in whey. Most consider it also a more satisfying tasting whey protein.

Ancient Nutrition’s Whey Protein features higher amounts of most amino acids than some leading whey protein supplement competitors. The bioactivity of these amino acids gives whey protein its many beneficial properties.It also features added A2/A2 type of beta-casein milk protein, which is easier to digest for many people compared to the more common A1 protein.

How to use whey protein

1. To build lean muscle and overall strength

While many in the sports and bodybuilding communities have long turned to whey protein for their muscle needs, it’s now also getting attention among women in general as well as older age groups.

Partly it’s because of muscle loss as one ages, which can begin as early as age 30. In fact, after the age of 40, most people lose up to 8 percent of their muscle per decade, according to studies. This is normal. A quality, usable protein like whey can help support normal muscle health and strength, even after age 40.

Specifically, whey protein enhances strength and muscle because of the protein and amino acid content as well as how it elicits the release of anabolic hormones that can help spur muscle growth.

Whey protein is high in essential amino acids like leucine, which helps build muscle and repair tissue. Essential amino acids cannot be made by the body, so you must get them from food sources like whey protein to help meet your needs.

Whey also gets absorbed and used very rapidly compared to other high protein sources.

This is why so many studies show that whey protein, especially when paired with strength training, can promote gains in lean muscle mass. Whey protein can even help individuals maintain their muscle even when under calorie restriction.

Timing and quantity suggestions:

• Consume before or after a workout. Some studies reveal that the so-called "anabolic window" — in which you supposedly need to get in that mixture of protein and carbs soon after working out — is longer than previously thought, up to four to six hours. Regardless, it’s important to have roughly about 30 grams of protein and 30 grams of carbohydrates for proper muscle recovery after a workout.

• Start your day by adding a whey protein shake or smoothie to your breakfast. Too many common breakfasts lack protein. Now it won’t.

• Use whey protein as a snack (see some recipes below) between meals to boost protein intake.

• Overall, how much protein do you need for healthy muscle growth? About 20 percent to 30 percent of your daily calories should come from protein. Try to consume 0.5 to 1 grams of protein per pound (or 1.2 to 2.2 grams of protein per kilogram) of body weight per day.

2. For weight loss or maintaining a healthy weight (in addition to a healthy, reduced-calorie diet and a healthy lifestyle including regular exercise)

Compared to carbohydrates or fat, protein is considered the most satiating macronutrient. Similarly, whey protein can reduce cravings and promote satiety.

In a Mediterranean Journal of Nutrition and Metabolism study, researchers say the amino acid content in whey protein was the main factor that influences satiety.

While whey protein is not a weight loss supplement, supplementing with it can help you feel fuller between meals (thereby reducing snacking). It can also help you achieve a healthy body composition, which can mean more lean muscle and less body fat.

Some studies show that adequate protein intake can boost calorie burn by up to 100 calories per day while helping you eat up to 440 fewer calories in a day.

One study showed that eating 25 percent of daily calories in protein reduced cravings by nearly 60 percent and lowered late-night snacking by 50 percent.

In a meta-analysis of multiple trials that was published in the Journal of the American College of Nutrition, it was demonstrated that replacing other sources of calories with whey protein and regular strength training helped produce a weight loss of around 8 pounds while improving lean muscle mass.

Indeed, whey protein (in addition to a healthy, reduced-calorie diet and a healthy lifestyle, including regular exercise) is a supplement that has been shown to help one lose weight yet still retain their muscle.

Ancient Nutrition’s Whey Protein + Fat Loss†* Blend, a vanilla cinnamon flavored protein powder, is formulated with 23 grams of grass-fed whey protein and features a clinically studied superfood Fat Loss†* Blend. Results can include less body fat†*, more strength†* and increasing your metabolism†*.

Timing and quantity suggestions:

• To improve satiety, it’s important to have protein with each meal and snack, thus making whey protein a great option.

• One popular way to use whey protein is mixing up a quick whey protein shake around 30 minutes before a meal to prompt some fullness and prevent overeating.

• It's generally recommended to consume about 0.7 to 1 gram of protein per pound (or 1.5 to 2.2 grams of protein per kilogram) of body weight each day.

3. For muscle recovery

Anyone working out regularly can benefit from nutrition that improves muscle recovery. Protein is a major component of post-exercise recovery, and whey protein makes a great choice because it’s both high in protein and is absorbed more rapidly than other types of protein.

In addition, whey protein helps boost energy levels. The boosted energy levels and performance are due to the amino acids that are present in whey protein. When the body lacks sufficient levels of amino acids, that’s when you can experience negative effects for muscles and delayed exercise recovery after a workout.

Timing and quantity suggestions:

• Consume whey protein 30 minutes before or after exercise to support muscle recovery.

• One option is to consume a mix of healthy carbohydrates and protein after exercise. Aim for about 10 to 30 grams of protein after a workout, depending on your body weight and how intense your workout was, plus about 20 to 30 grams of carbohydrates.

4. For healthy aging and general health

Many people don’t get enough protein in their diet, and whey protein is a very easy shortcut to getting more protein. By helping to promote healthy, strong muscles during the normal aging process, whey protein can serve as a useful supplement for adults as they age.

A 2016 study published in Nutrients discovered that increased protein intake among the elderly improves muscle health and helps maintain energy balance and healthy weight management (in addition to a healthy diet and lifestyle, including regular exercise).

In addition, whey protein promotes the synthesis of glutathione and works to promote a healthy immune system. Glutathione also boosts the efficacy of other antioxidants, like vitamin C, CoQ10 and vitamin E. Whey also contains L-arginine and L-lysine, two amino acids that promote healthy immune system function.

Studies also show that whey protein can also help promote healthy, normal blood pressure and lipid profile levels as well as healthy cholesterol levels.

Timing and quantity suggestions:

• To get at least 20 percent of your daily calories as protein, consider using whey protein at breakfast or snack time each day.

• A chocolate whey protein smoothie can also be a satisfying dessert.

Best whey protein supplements

As hinted above, whey concentrate is the best type of whey protein supplement. Ideally, you also want whey that comes from grass-fed cows and is made without hormones, pesticides, artificial ingredients, gluten and genetically modified organisms.

You may also want grass-fed whey protein with added A2/A2 milk protein. A2/A2 beta-casein is the type that has been produced by animals for thousands of years, and it’s the same primary protein found in human milk. It’s often easier to digest, and some research suggests it has many fewer side effects on human health than the other type, called A1 beta-casein.

Ancient Nutrition’s Whey Protein fits all those parameters. It combines high-quality whey protein, organic regenerative A2/A2 milk protein and clinically studied eggshell membrane collagen into one supplement. Each scoop delivers 23 grams of protein, and it’s available in vanilla bean, milk chocolate and chocolate peanut butter flavors. There’s also the vanilla cinnamon Whey Protein + Fat Loss†* Blend, which does not contain collagen.

Ancient Nutrition’s Whey Protein provides a comprehensive protein source that supports muscle maintenance, strength building, digestive comfort and muscle recovery, making it an ideal choice for an active and balanced lifestyle. Plus, with clinically studied eggshell membrane collagen, Whey Protein can help promote joint health and improve mobility (with the added benefits of improving skin appearance and hair health).

Ways to use whey protein in recipes

There are many ways to use whey protein:

• It’s delicious simply mixed with water, milk or plant-based milk — use a frother or shaker bottle for the smoothest result. Typically, it’s one scoop (around 30 grams) for 8 ounces of liquid.

• You can also add a scoop to your daily smoothie with some frozen fruit, a performance fat (like kefir, Greek yogurt or ground flaxseed), using a high-speed blender.

• You can mix it into a warm drink for a high-protein coffee, cappuccino or hot chocolate.

• Some people like to make protein pancakes by adding a scoop or two to the batter.

• Because it mixes so well, you can also add it to yogurt, cottage cheese, chia seed puddings or overnight oats.

• Give your baked goods like muffins or cookies a protein boost with whey.

• Stir into your sauces or soups to make a higher protein version.

• Like protein balls? Use whey protein with sticky ingredients like almond butter, cacao nibs and rolled oats.

Whey is generally well tolerated, though those who have a dairy allergy should avoid it and those with lactose intolerance need to be mindful.

8 whey protein recipes

1. High-protein smoothies

Have this high-powered breakfast, after a workout or even as a dessert. It also uses high-protein milk (Fairlife Reduced Fat Ultra-Filtered Milk).

Nutrition facts per serving: 296 calories, with 24 grams of carbohydrates, 5 grams of fat and 37 grams of protein.

2. Apple pie smoothie

Powered by whey protein and the mighty apple, this smoothie is one of the more flavorful ones to make, and it includes 8 grams of fiber per serving.

Nutrition facts per serving: 350 calories, with 49 grams of carbohydrates, 7 grams of fat and 28 grams of protein.

3. Protein pancakes

These protein pancakes are not a radical departure from your standard pancake recipe. You’re going to be swapping regular flour for Paleo flour and will be adding whey protein to end up with a delicious, high-protein pancake.

Nutrition facts per serving: 408 calories, with 40 grams of carbohydrates, 17 grams of fat and 18 grams of protein.

4. Protein brownies

Brownies are always popular because of their chocolatey taste, chewy texture and sweetness. But did you know that you can make a protein brownie that delivers on all three scores?

Nutrition facts per serving: 188 calories, with 16 grams of carbohydrates, 12 grams of fat and 5 grams of protein.

5. Skillet brownie

A new trend sweeping social media is the skillet brownie, where you mix up your ingredients and pour into a cast-iron skillet and watch the magic happen.

Nutrition facts per serving: 146 calories, with 15 grams of carbohydrates, 7 grams of fat and 9 grams of protein.

6. Snickerdoodle bars

The snickerdoodle cookie is a favorite but turning it into a bar with some added protein and health-focused ingredients? Just as good or better!

Nutrition facts per serving: 205 calories, with 20 grams of carbohydrates, 13 grams of fat and 4 grams of protein.

7. Chocolate peanut butter bars

Here are no-bake chocolate peanut butter bars with superior ingredients, more protein (courtesy of whey protein) and less sugar than conventional versions.

Nutrition facts per serving: 290 calories, with 20 grams of carbohydrates, 21 grams of fat and 10 grams of protein.

8. Chocolate mug cake

What if I told you that you can make a chocolate cake in under five minutes, and not only can it be healthy but even high in protein? Believe!

Nutrition facts per serving: 374 calories, with 24 grams of carbohydrates, 18 grams of fat and 35 grams of protein.

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

*In addition to a healthy, reduced-calorie diet and healthy lifestyle, including regular exercise.