VoltraWhey protein: do you need it, and isolate or concentrate?
If you already get enough protein from food, a powder won't add muscle: Saudi Arabia's health ministry says a protein supplement brings no benefit for muscle growth to someone who meets their protein needs from food and does resistance training [1]. It is, though, a practical way to reach your protein target without many extra calories [2].
Most people who exercise need 1.4 to 2.0 g of protein per kg of body weight a day [2], in meals of 20 to 40 g every 3 to 4 hours [2]. Count a shake's protein toward that total.
Do you need it?
Most scientific opinion holds that athletes who get enough protein from food don't need a protein supplement, in the words of Saudi Arabia's health ministry [1], and its guide for athletes prefers natural sources such as chicken, fish, tuna, tofu, goat's cheese and yoghurt to protein powder [3]. The International Society of Sports Nutrition (ISSN) agrees you can meet your needs from whole foods, and adds that a supplement is a practical way to get enough good-quality protein while keeping calories down [2].
So a powder helps most when food falls short of your target, for example while dieting, when keeping muscle may take 2.3 to 3.1 g of protein per kg a day [2].
How much protein, and when
| Who | Protein a day, per kg of body weight |
|---|---|
| Most people who exercise | 1.4 to 2.0 g [2] |
| Athletes, per Saudi Arabia's health ministry | 1.2 to 1.8 g; above 1.6 g may not add muscle [1] |
| Non-athletes, per Saudi Arabia's health ministry | 0.8 to 1 g [1] |
| Resistance training while dieting | 2.3 to 3.1 g may be needed [2] |
Per meal, the ISSN suggests 0.25 g per kg of body weight, or 20 to 40 g, spread evenly every 3 to 4 hours [2]. For a 70 kg person that's about 18 g a meal (calculated). Our protein-per-day guide works through the numbers.
Isolate or concentrate?
| Whey | Concentrate | Isolate |
|---|---|---|
| Protein | At least 25% under US rules [4]; sports products usually 70 to 80% [2] | At least 90% [5] |
| Lactose | Up to 60% allowed [4] | Typically 0.5 to 1% [5] |
An isolate contains little or no lactose or fat, as Saudi Arabia's health ministry puts it [1], so it's the easier choice if milk upsets your stomach. Whey is the most researched protein around training [2], and in one study at rest it raised muscle building about 93% more than casein and 18% more than soy [2]. If you avoid dairy, rice protein may be a suitable alternative [2], and a 2021 review found that soy protein doesn't affect men's testosterone or oestrogen levels [6].
Is it safe?
- Saudi Arabia's health ministry says to see a doctor before taking protein supplements if you have kidney or liver disease, gout, or a milk allergy (for whey or casein) [1].
- Heavy metals: an analysis of published test results found metal exposure from protein powders below the level of health concern, highest in "mass gainer" powders and lowest in whey [7]. A Spanish study of 47 whey products found no health risk at 30, 60 or 100 g a day over 25 years, though at 100 g a day some minerals could go above recommended intakes [8]. A Hungarian study of 22 products found none above the legal limits [9].
- Undeclared ingredients: one worldwide study found that about 15% of more than 600 supplements contained undeclared prohormones [10], which matters if you're drug-tested in sport. Abu Dhabi's health department keeps a list of adulterated supplements, including bodybuilding products, some found to contain undeclared medicines [12].
Buying it in Saudi Arabia
Protein supplements and powdered sports supplements are registered with the Saudi Food and Drug Authority (SFDA) [11], and registration requires lab safety tests, including heavy metals, pesticide residues and harmful microbes [11]. A label may not claim the product is licensed by the SFDA or carry its logo; it may only show the review number, in a form like P-3-N-000000-0000 [11].
In Voltra
Search for whey protein on the Eat tab and log it like any food; it counts toward your daily protein target. The Coach can log it for you too.
Frequently asked
Do I need protein powder to build muscle?
Not if you get enough protein from food. Saudi Arabia's health ministry says a protein supplement brings no benefit for muscle growth to someone who meets their needs from food and does resistance training. A powder is a convenient way to reach your target.
Which is better, whey isolate or concentrate?
Both work for muscle. An isolate is at least 90% protein with little lactose, so it suits people whom milk upsets; a concentrate has more lactose.
How much protein should one shake have?
The ISSN suggests 20 to 40 g of protein per meal, or 0.25 g per kg of body weight, every 3 to 4 hours.
Is whey protein bad for your kidneys?
Saudi Arabia's health ministry says people with kidney or liver disease, gout or a milk allergy should see a doctor before taking protein supplements.
Sources
- وزارة الصحة، المملكة العربية السعودية. مكملات البروتينات والهرمونات البنائية (الستيرويدية). In Arabic. Need, amounts, types table and cautions.
- Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 14:20. Position points 2–9, pp. 1–2; whey p. 7 and p. 16; concentrate and isolate p. 17.
- وزارة الصحة، المملكة العربية السعودية (٢٠٢١). تغذية الرياضيين. In Arabic. Food sources p. 6.
- US Food and Drug Administration. 21 CFR 184.1979c, Whey protein concentrate. Paragraphs (a) and (b)(1)(iv).
- American Dairy Products Institute (2023). Whey Protein Isolate Standard, v4.0. p. 1.
- Reed KE, Camargo J, Hamilton-Reeves J, Kurzer M, Messina M (2021). Neither soy nor isoflavone intake affects male reproductive hormones: an expanded and updated meta-analysis of clinical studies. Reprod Toxicol 100:60–67. Abstract.
- Bandara SB, Towle KM, Monnot AD (2020). A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicol Rep 7:1255–1262. Abstract, p. 1255.
- Bethencourt-Barbuzano E, González-Weller D, Paz-Montelongo S, et al. (2023). Whey protein dietary supplements: metal exposure assessment and risk characterization. Nutrients 15(16):3543. Abstract; 47 whey products sold in Spain.
- Horváth IL, Kajner G, Galbács G, Csupor D (2025). Analysis of heavy metal content in protein powders available on the Hungarian market: a reassuring snapshot, but not a reassuring quality guarantee. J Nutr Sci 14:e49. Abstract; 22 products sold in Hungary.
- Maughan RJ, Burke LM, Dvorak J, et al. (2018). IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med 52(7):439–455. Contamination p. 447.
- الهيئة العامة للغذاء والدواء، السعودية (٢٠٢٣). دليل إرشادي لتسجيل المنتجات الغذائية (OPS-G-001-V1-231026). In Arabic. pp. 13–14.
- دائرة الصحة، أبوظبي. المنتجات المغشوشة. In Arabic.
Sources checked on 30 September 2026.
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