10 Evidence-Based Health Benefits of Whey Protein
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Whey protein is among the best studied supplements in the world, and for good reason. Share on Pinterest Mattia/Stocksy United It has a very high nutritional value, and scientific studies have revealed numerous health benefits. Here are 10 health benefits of whey protein supported by human studies.
1. Whey is an excellent source of high quality protein Whey is a liquid that separates from milk during cheese production. The protein part of whey is called whey protein. It is a complete, high quality protein that contains all of the essential amino acids. In addition, it is very digestible, absorbed from your gut quickly compared with other types of protein ( 1 ). These qualities make it one of the best dietary sources of protein available. There are three main types of whey protein powder: concentrate (WPC)
isolate (WPI)
hydrolysate (WPH) Concentrate is the most common type, and it is also the cheapest. As a dietary supplement, whey protein is widely popular among bodybuilders, athletes, and others who want additional protein in their diet. Summary Whey protein has a very high nutritional value, and it is one of the best dietary sources of high quality protein. It is highly digestible and absorbed quickly compared to other proteins.
2. Whey protein promotes muscle growth Muscle mass naturally declines with age. This usually leads to fat gain and raises the risk of many chronic diseases. However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of strength training and adequate diet. Strength training, coupled with the consumption of high protein foods or protein supplements, has been shown to be an effective preventive strategy ( 2 ). Particularly effective are high quality protein sources, such as whey. Whey is rich in a branched-chain amino acid called leucine. Leucine is the most growth-promoting (anabolic) of the amino acids ( 3 ). For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength ( 2 ). For muscle growth, some studies show that whey protein may be slightly better than other types of protein, such as casein or soy ( 4 , 5 , 6 ). However, unless your diet is already lacking in protein, supplements probably won’t make a big difference. Summary Whey protein is excellent for promoting muscle growth and maintenance when coupled with strength training.
3. Whey protein may lower blood pressure Abnormally high blood pressure (hypertension) is one of the leading risk factors for heart disease. Numerous studies have linked the consumption of dairy products with reduced blood pressure ( 7 , 8 , 9 , 10 ). This effect has been attributed to a family of bioactive peptides in dairy, so-called angiotensin-converting-enzyme inhibitors (ACE-inhibitors) ( 11 , 12 , 13). In whey proteins, the ACE-inhibitors are called lactokinins ( 14 ). Several animal studies have demonstrated their beneficial effects on blood pressure ( 15 , 16 ). A limited number of human studies have investigated the effect of whey proteins on blood pressure, and many experts consider the evidence to be inconclusive. One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Other milk proteins (casein) had similar effects ( 17 ). This is supported by another study that found significant effects when participants were given whey protein concentrate (22 g/day) for 6 weeks. However, blood pressure decreased only in those that had high or slightly elevated blood pressure to begin with (18). No significant effects on blood pressure were detected in a study that used much lower amounts of whey protein (less than 3.25 g/day) mixed in a milk drink ( 19 ). Summary Whey proteins may lower blood pressure in people with elevated blood pressure. This is due to bioactive peptides called lactokinins.
4. Whey protein may help treat type 2 diabetes Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired function of insulin. Insulin is a hormone that is supposed to stimulate the uptake of blood sugar into cells, keeping it within healthy limits. Whey protein has been found to be effective at moderating blood sugar, increasing both the levels of insulin and the sensitivity to its effects ( 17 , 20 , 21 , 22 ). When compared with other sources of protein, such as egg white or fish, whey protein seems to have the upper hand ( 23 , 24 ). These properties of whey protein may even be comparable to those of medications for diabetes, such as sulfonylurea ( 25 ). As a result, whey protein can be effectively used as a supplementary treatment for type 2 diabetes. Taking a whey protein supplement before or with a high-carb meal has been shown to moderate blood sugar in both healthy people and those with type 2 diabetes ( 20 ). Summary Whey protein is effective at moderating blood sugar levels, especially when taken before or with high carb meals. It may be particularly useful for people with type 2 diabetes.
5. Whey protein may help reduce inflammation Inflammation is part of the body’s response to damage. Short-term inflammation can be beneficial, but under certain circumstances it may become chronic. Chronic inflammation can be harmful, and it is a risk factor for many diseases. It may reflect underlying health conditions or lifestyle habits that hurt your health. A large review study found that high doses (greater than or equal to 20 grams/day) of whey protein supplements significantly reduced C-reactive protein (CRP), a key marker of inflammation in the body ( 26 ). Summary High doses of whey protein have been shown to reduce blood levels of C-reactive protein, indicating that it can help reduce inflammation.
6. Whey protein may be beneficial for inflammatory bowel disease Inflammatory bowel disease (IBD) is a condition characterized by chronic inflammation in the lining of the digestive tract. It is a collective term for Crohn’s disease and ulcerative colitis. In both rodents and humans, whey protein supplementation has been found to have beneficial effects on IBD ( 27 , 28 ). However, the available evidence is weak and further studies are needed before any strong claims can be made. Summary Whey protein supplements may have beneficial effects on IBD.
7. Whey protein may enhance the body’s antioxidant defenses Antioxidants are substances that act against oxidation in the body. This means they reduce oxidative stress and lower the risk of various chronic diseases. One of the most important antioxidants in humans is glutathione. Unlike most antioxidants, which you get from your diet, glutathione is produced by your body. In the body, glutathione production depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply. For this reason, high cysteine foods, such as whey protein, may boost the body’s natural antioxidant defenses ( 3 , 29 ). A number of studies in both humans and rodents have found that whey proteins may reduce oxidative stress and increase levels of glutathione ( 30 , 31 , 32 , 33 ). Summary Whey protein supplementation may strengthen the body’s antioxidant defenses by promoting the formation of glutathione, one of the body’s main antioxidants.
8. Whey protein may have beneficial effects on blood fats High cholesterol, especially LDL (bad) cholesterol, is a risk factor for heart disease. In one study in overweight individuals, 65 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL cholesterol (17). Other studies did not find similar effects on blood cholesterol (18, 34 ). The lack of effect might be due to differences in study design. Ultimately, further studies are needed before any conclusions can be made. Summary Long-term, high dose whey protein supplementation may lower cholesterol levels. The evidence is very limited at this point.
9. Whey protein is highly satiating (filling), which may help reduce hunger Satiety is a term used to describe the feeling of fullness we experience after eating a meal. It is the opposite of appetite and hunger, and it should suppress cravings for food and the desire to eat. Some foods are more satiating than others, an effect which partly depends on their macronutrient (protein, carb, fat) composition. Protein is by far the most filling of the three macronutrients ( 35 ). However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy ( 36 , 37 ). These properties make it particularly useful for those who need to eat fewer calories and lose weight. Summary Whey protein is very satiating (filling), even more so than other types of protein. This makes it a useful addition to a weight loss diet.
10 reasons you should be using protein powder
Protein powder isn’t just for high-level athletes, beach bodybuilders, and people on restrictive diets. It is a legitimate health supplement right up there with multivitamins, fish oil, and the rest.
While it has gained some mainstream acceptance in recent years, many myths still surround protein powder and how it should be used.
To set the record straight, let’s run down the 10 main reasons why you should incorporate protein powder into your daily routine.
1. Hit Those Daily Requirements
In a world where most of the population is addicted to the Standard American Diet (SAD), protein intake is a real concern, and it often goes unspoken in the medical community.
According to an article from Harvard Health, healthy men and women should aim to consume 0.35 grams of protein daily per pound of body weight, meaning a 150-pound person should be eating approximately 55 grams per day.
The protein RDA increases steadily based on our physical activity level, and even folks who hit the gym a few times a week (recreational athletes) should try to consume 0.5 grams per pound of body weight.
The truth is that most western diets are loaded with sugar, fat, and starch and don’t contain nearly enough protein to hit the Recommended Dietary Allowance (RDA).
Even many “health foods” like leafy greens, legumes, nuts, seeds, and whole-grain bread do not have enough protein to fuel moderately active people.
Protein powder packs an average of 20 grams of quality protein per scoop, complete with essential amino acids and a strong mineral profile.
Anyone falling behind on their protein intake should consider adding a quick protein shake after a workout to ensure they check the protein box daily.
2. Pack on the Muscle
While most folks can get away with moderate protein intake and not require much supplementation, anybody looking to add muscle mass to their frame will absolutely need to invest in protein powder to hit their goals.
Leading trainers and fitness gurus say that to build muscle at a healthy and consistent rate, men and women should consume around 1 gram of protein per pound of body weight.
Unless you want to eat 10 pounds of chicken every week, protein powder is going to be a great asset in your muscle-building journey.
Many protein powders are designed for fast post-workout absorption, meaning that your body is flooded with quality nutrients quicker than normal solid food can accomplish.
If you’re serious about gaining muscle, protein powder is a must.
3. Count Calories and Lose Weight
There’s a reason why weight loss programs are a multi-billion dollar industry in the United States – roughly two-thirds of the population is either overweight or obese.
And while common knowledge tells us to eat less and workout more to lose weight, it’s not such a simple equation for people with busy lives and a lack of nutritional awareness.
Not everyone has the time or energy to weigh out food on kitchen scales and count calories every time they cook. Plus, many of the prepackaged weight loss meal programs just aren’t very satisfying and get expensive fast.
Protein powder is easy to measure, quick to prepare, and only has around 160 calories per scoop, making it a valuable ally in anyone’s weight loss journey.
It can be thrown into a blender to make a healthy green smoothie, mixed in with yogurt for a sweet and healthy treat, or baked into bars that taste great and aren’t loaded with sugar.
Weight-loss warriors must select a protein powder that fits their profile and does not include added sugars or hidden carbs.
4. Combat High Blood Sugar
Speaking of sugars, folks struggling with diabetes conditions often struggle to find foods that taste good without putting them in the danger zone for blood sugar. Protein powder can help.
To balance out blood sugar, people with diabetes often reach for snack foods and other packaged products that are not ideal for promoting overall health.
The bottom line is that most food from the snack aisle is loaded with artificial ingredients and preservatives, leading to even more problems down the road.
Healthy powders made from hemp or pea protein can give these individuals a satisfying snack that keeps their blood sugar in check while helping to combat cravings.
People with diabetes or other blood sugar concerns should be sure to select a protein powder tailored to their needs, ideally, a slow-digesting version with zero added sugar.
5. Boost Protein Intake on Vegetarian Diets
We touched on the recommended protein intake earlier, which is already a tough number to hit for many people. The challenge increases for anyone on a vegetarian or vegan diet.
While vegetarians have the advantage of consuming eggs and dairy to help boost their protein intake, vegans struggle to hit their daily goals without the assistance of animal products.
The best vegan protein powders are made from all-natural, animal-free ingredients that taste great and work well in shakes and smoothies alongside greens, beans, and fruits.
If you are someone struggling to stick with a vegan or vegetarian diet due to low protein levels, the right protein powder may be exactly what you need to stay the course.
6. A Great Low-Carb Accomplice
With the rise of low-carb diets like South Beach, Atkins, Paleo, and Keto, we see more people steer clear of bread and cereals every year.
There have been countless positive testimonials for these lifestyle changes, including weight loss, strength gain, reduced allergy symptoms, and mental clarity.
However, many folks are not comfortable buying and consuming pounds of animal protein every week since it can be expensive and takes time to prepare.
Protein powder is a great way to stay on track with low-carb diets and not overdo it on beef, chicken, and fish.
Most protein powders are free of carbs and fit perfectly with the low-carb lifestyle, plus they easily mix with healthy fats like coconut or MCT oil for the Keto crowd.
Whether you’re a long-time low-carb eater or you’ve only just committed to making the change, there is no doubt that protein powder can help you stick to the game plan.
7. Get Over Injuries Fast
Injuries can happen to anyone at any age, and the recovery process can be long and tedious.
Physical therapy and prescription treatments can help speed things up, but without enough protein in your diet, you aren’t doing enough to help boost the body’s natural ability to heal.
You don’t need to be a pro athlete on the mend from ACL surgery to benefit from protein powder’s healing properties.
Anyone bouncing back from a simple procedure can supplement these products to ensure they remain strong and healthy during periods of reduced activity.
Of course, you should speak with your doctor following an injury to make sure you can safely consume any type of supplementation, but most proteins are completely risk-free.
8. Speed Up Workout Recovery
If you’ve ever put yourself through a killer workout or subject yourself to an intense group exercise class, you probably know that “everything hurts” feeling that appears the next day.
Overcoming muscle soreness and tightness is one of the toughest parts of getting in shape since all you want to do is take it easy and avoid making the situation worse.
The truth is that those sore muscles are sending you a clear message: more protein, please!
Whether you’re a Crossfit warrior, spin class enthusiast, long-distance runner, or hardcore weightlifter, adding just one or two scoops of protein to your daily diet can help speed up workout recovery so you can train even harder tomorrow.
9. Stay Satiated Longer
Even if you aren’t focused on shedding pounds for summer, dealing with hunger pangs and food cravings can be distracting and take a toll on your productivity.
This is especially true for people who start the day off with toast, cereal, or breakfast pastries that give you a quick energy spike, followed by a rough crash around noon.
A scoop of protein powder in the morning can help slow down the digestion of starches and sugars and help you feel full for longer. No more trips to the vending machine!
According to research published by the US National Library of Medicine, pea and casein protein powders are the best for increased satiety. These benefits are boosted with a bit of healthy fat added to the mix (Greek yogurt, butter, coconut oil, etc.).
10. The Best Bedtime Snack
Protein powder works great in the morning, but scientists say that a scoop before bedtime can be even more beneficial for recovery and muscle synthesis.
An article from Verywell Fit stated that casein protein powder, in particular, is the best slow-digesting type of protein and does not cause a blood sugar spike.
If you take your protein seriously, be sure to have at least two types in your cabinet since each one has unique effects on the body and should be taken at different times of the day.
Conclusion
Protein powder is clearly not just for the muscle-bound crowd! Almost everyone can find something to like about this supplement, provided they select the right product for their needs.
If you’re interested in discovering the perfect protein for you, take our one-minute quiz and let us craft a personalized formula based on your preferences and dietary demands.
How to use protein powder
So, you’ve done your research on supplementing your diet with protein powder and have decided which type of protein powder you want to try – but you might still be wondering how, when and how much protein powder to take.
How much protein powder should you take?
The recommended daily intake of protein is around 55.5g for males and 45g for females.
For most people, about 15g to 25g of protein – whether from a powder or another protein source – consumed after a workout or intense exercise session is enough for optimal muscle protein synthesis (which is how the body builds up muscle mass).
It’s recommended that athletes, including , consume 1.2g to 2g of protein per kilogram of body weight.
You’ll need to follow your protein powder dosage instructions carefully, but as a guide, a whey protein shake contains about 20g of protein.
When should you take protein powder?
It’s recommended that you eat a meal or snack containing carbohydrates, protein and fluids after exercise. A protein shake is an easy way to consume a large amount of protein without having to prepare a meal and can also be more appetising than trying to eat protein-rich food just after exercising.
Can a protein shake replace a meal?
Protein shakes don’t offer the key nutrients and vitamins that you get from a balanced meal, so they shouldn’t replace food. In fact, you can get all the protein your body needs by eating that includes protein-rich foods. If you’re exercising intensely, you’ll also need some carbohydrates after a workout to help your body recover.
Is protein powder safe?
It’s important to purchase your protein powder from a reputable source, like a pharmacy, and follow the dosage instructions carefully. As with all medicines and supplements, if you’re unsure whether protein powder is right for you or if you experience any side effects after taking it, speak to your doctor.
Don’t be tempted to take more protein powder than you need – medical experts advise against consuming more than twice the recommended daily protein intake. Getting too much protein may increase your risk of a condition that affects the bones, causing them to become weak and fragile and more likely to break ( ), and worsen pre-existing .
Until more research has been done, it’s not recommended that children use protein powder.
Does protein powder make you gain weight?
Believing that eating a high-protein diet will give you bigger muscles is a common misconception. Some protein supplements are high in calories, plus, it’s actually possible to eat more protein than you can use, which your body will then break down and store as fat – this can lead to weight gain.
Does protein powder expire?
Like all supplements, protein powders do come with an expiration date. Some research suggests whey protein powder lasts for 9 to 19 months when stored properly. Most protein powders have additives that mean they last for up to 2 years. While there is no high-quality research investigating the safety of using expired protein powder, it’s not recommended.
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