Optimum Nutrition 100% Whey Gold Standard

Optimum Nutrition 100% Whey Gold Standard is a whey protein supplement based on the whey protein mix.

It is one of the most popular whey supplements for years with plenty of very good reasons - it tastes well, its content is excellent, it is very affordable, and it has been tried and tested by countless happy users.

Updated: July 22, 2020.

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ON 100% Whey Gold Standard is whey protein mix based on whey protein isolates, whey protein concentrate, and whey peptides. It is not as 'fast' as ON Hydrowhey or Dymatize ISO-100, but it is cheaper and for most people, even active athletes, better choice. If you are preparing for some important athletic event or something similar, perhaps you should consider ON Hydrowhey or Dymatize ISO-100.

Since 100% Whey comes in numerous flavors, it is very easy to pick a few favorite flavors and avoid boredom.

Flavors are (this list can change over time, of course): Banana Cream, Chocolate Malt, Chocolate Mint, Cookies & Cream, Delicious Strawberry, Double Rich Chocolate, Extreme Milk Chocolate, French Vanilla Creme, Mocha Cappuccino, Rocky Road, Strawberry Banana, and Vanilla Ice Cream.

Optimum Nutrition 100% Whey Gold Standard comes in several packages: 1 pound, 2 pounds, 3.5 pounds, 5 pounds, and 10 pounds. Also, there is small, 3 servings package for the people who wants to try this product.

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All flavors have very similar macronutrient content, with Double Rich Chocolate (author's favorite flavor) containing 24g of protein, 3g of carbohydrates (of which only 1g is sugar) and 1g of fats per single serving (30.4g of powder) - this equals to 79g of protein, 10g of carbs and 3g of fats per 100g of protein powder.

ON 100% Whey is excellent whey supplement for making Post Workout Meal (PWM) shakes, with or without fast carbs. It is very easy on the stomach and causes no digestion discomfort or anything similar even in people having issues with lactose intolerance (it is fortified with enzyme Lactase to help with digestion).

Mixability is excellent - just a few seconds of shaking in the shaker (mixed with water or milk) and the powder dissolves completely. It can be mixed even in the glass with the spoon, it just requires a few seconds more. When mixed in the shaker, it does make some foam, but the foam settles down rather quickly.

Other than for PWM shakes, Optimum Nutrition 100% Whey Gold Standard can be used for increasing protein content in other meals and snacks, just never forget that it digests really fast - within 60-90 minutes.

raspberry strawberry smoothie 3When mixed with other foods, its rate of digestion slows down, so it can be used in various smoothies mixed with milk, yogurt, low fat or cottage cheese, fruits, peanut butter, nuts, and similar. For more on this topic, check our Recipes page.

Taking pure ON 100% Whey mixed with just plain water as a snack or even a meal, is not recommended due to very fast digestion. If you need such powder or product, check Meal Replacement Powders.

Regardless if you just had a treadmill-only workout session, or you included weights, or had just weights workout session, consuming fast-digesting proteins and other nutrients can help in recovering and regeneration after workouts. IMHO, after treadmill-only workout, take your whey shake, but avoid taking fast carbs, or at least keep them low. Exact amounts depend on personal needs and requirements according to individual goals.

How to Make a Post Workout Meal (PWM) Shake?

Many beginners wonder how to quickly and easily make a Post Workout Meal (PWM) shake that can be consumed right after a workout to help them speed up recovery and regeneration.

First of all, if you are unsure about your workout regime, nutrition, and health, consider consulting yourself with your trainer, nutritionist, and/or doctor - better safe than sorry.

Note: The author of this article is an almost 50-year-old, 100+ kg athlete with 40+ years of practicing sports/martial arts - and I am pure endomorph (I gain muscles/weight easily, very slow metabolism). Whatever I do, it is my own responsibility and whatever You do, it is your own responsibility.

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Take a dry (must be dry!) shaker bottle, put it on the small kitchen scale, and add required ingredients. In my case, that means:

- 30g of fast carbs,

- 70g of ON 100% Gold Whey (Double Chocolate, of course),

- 15g of BCAA,

- 15g of Glutamine,

for a total of ~130g of powder. After the workout, I add water, shake it thoroughly, wait a few seconds for the foam to settle down and then I drink it slowly. And no, Optimum Nutrition is NOT my/our sponsor :) They simply manufacture great products at acceptable prices, hence ON Whey, ON BCAA, and ON Glutamine.

Note: this whey protein shake is consumed after a full-body workout at the gym and one has to 'deserve' such protein/amino acids rich meal!

And that is all. After 60-70 minutes, when I start to feel hunger, I eat some protein+complex carbs meal.


Long story short - Optimum Nutrition 100% Whey Gold Standard is excellent whey protein supplements and if you need one, consider ON 100% Whey. Just don't forget, real food is real food :)

For more reviews and recommendations, feel free to follow Optimum Nutrition 100% Whey Gold Standard Amazon link (link opens in the new window).