Whey Protein 101: The Ultimate Beginner's Guide
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Not all protein is created equal. Some forms of protein, such as whey, are better than others. Whey protein contains an incredible range of essential amino acids, which are absorbed quickly (1). Numerous studies show that it can help you increase strength, gain muscle and lose significant amounts of body fat ( 2 ). However, whey is more than just protein. It contains many other nutrients, some with potent biological effects. In fact, it’s one of the best-studied supplements in the world. This is a detailed article about whey protein — what it is, how it works and how it can help you achieve your fitness and health goals.
What Is Whey Protein? Share on Pinterest Whey protein is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese production. Milk actually contains two main types of protein: casein (80%) and whey (20%). Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a byproduct (3). If you’ve ever opened a yogurt container to see liquid floating on top — that’s whey. Cheesemakers used to discard it before they discovered its commercial value (4). After being separated during cheese production, whey goes through various processing steps to become what people generally recognize as whey protein — a powder that is added to shakes, meal replacements and protein bars (5). Whey protein doesn’t taste very good on its own, which is why it’s usually flavored. Chocolate-, vanilla- and strawberry-flavored powders are popular. It’s important to read the ingredients list, as some products may have unhealthy additives like refined sugar. Taking whey protein is a convenient way to add protein on top of your daily intake. This can be important for bodybuilders and gym enthusiasts, as well as people who need to lose weight or are simply lacking protein in their diet. Most flavored whey proteins are also rather delicious and can be used to add an incredible taste to healthy recipes like smoothies. Whey is generally well tolerated, though people with lactose intolerance need to be careful, and some people may even be allergic to it (6). Summary Whey protein is a mixture of proteins in whey, which is a byproduct of cheese production. It’s usually sold as a flavored powder, which is added to shakes, meal replacements and protein bars.
Whey Protein Supplements Can Help Boost Your Protein and BCAA Intake Proteins are the main building blocks of the human body. They’re used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules. Proteins are also the building blocks of the contractile elements in your muscles. They’re assembled from amino acids, smaller molecules that are linked together like beads on a string. Some amino acids are produced by your body’s cells, while others are supplied by the food you eat. The ones that you must get from foods are termed essential amino acids. Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them. It’s particularly high in important branched-chain amino acids (BCAAs) like leucine, and also contains a high amount of cysteine ( 7 ). Studies show that leucine is the most anabolic (growth-promoting) amino acid, and cysteine can help boost levels of the cellular antioxidant glutathione ( 8 , 9 ). Whey protein appears to be particularly effective at stimulating growth in humans. In fact, human breast milk is 60% whey, compared to 20% in cow’s milk ( 10 ). Summary The proteins in whey are of a very high quality. They’re loaded with essential amino acids, including leucine and cysteine.
Types of Whey Protein: Concentrate vs Isolate vs Hydrolysate There are several popular types of whey protein. Their main difference is in the way they have been processed. Concentrate: About 70–80% protein; contains some lactose (milk sugar) and fat and has the best flavor.
About 70–80% protein; contains some lactose (milk sugar) and fat and has the best flavor. Isolate: 90% protein, or higher; contains less lactose and fat and lacks a lot of the beneficial nutrients found in whey protein concentrate.
90% protein, or higher; contains less lactose and fat and lacks a lot of the beneficial nutrients found in whey protein concentrate. Hydrolysate: Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster. It causes a 28–43% greater spike in insulin levels than isolate ( 11 ). Whey protein concentrate seems to be the overall best option. Many options are available online. It’s the cheapest and retains most of the beneficial nutrients found naturally in whey. Many people also prefer the taste, which is probably due to the lactose and fat. If you have problems tolerating concentrate, or you’re trying to emphasize protein while keeping carbs and fat low, whey protein isolate — or even hydrolysate — may be a better option. Keep in mind that even though concentrate is the most popular form, most studies have examined whey protein isolate. Summary The main types of whey protein are concentrate, isolate and hydrolysate. They can vary in protein content, taste, digestibility and price.
Effects of Whey Supplementation on Muscle Mass and Strength The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength. Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym. The ways by which whey protein promotes muscle/strength gain include: Building blocks: It provides protein and amino acids, which serve as building blocks for increased muscle growth. Hormones: It increases the release of anabolic hormones that can stimulate muscle growth, such as insulin ( 12 ). Leucine: It’s high in the amino acid leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level ( 13 , 14 ). Fast absorption: Whey protein is absorbed and utilized very quickly compared to other types of protein ( 15 ). Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training ( 16 , 17 , 18 , 19 ). However, a recent review of the evidence concluded that total daily protein intake is the most relevant factor in muscle growth. Whether protein is consumed around the workout or not doesn’t seem to matter much ( 20 ). When compared to other types of protein, such as soy protein, whey protein has usually performed slightly better ( 21 , 22 ). When compared to casein, the evidence is more mixed. Whey appears to be effective in the short-term, but casein stimulates muscle growth over a longer period, making the net effect similar ( 23 , 24 , 25 , 26 , 27 ). Also, keep in mind that unless your diet is already lacking in protein, supplementing with whey protein is unlikely to have a significant effect on your results. In a 12-week study in older adults with adequate protein intake, who did resistance training, there was no difference in muscle growth when supplementing with whey protein or carbohydrates ( 28 ). Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals. If you’re already eating plenty of meat, fish, eggs and dairy — all high in quality protein — the benefits of adding whey will probably be minimal. Summary There is a lot of evidence that whey protein is effective at increasing muscle and strength gains, though some studies find no effect.
Whey Protein Improves Satiety and May Promote Weight Loss It’s well known that protein can aid weight loss, as it’s by far the most satiating macronutrient ( 29 ). Protein can boost energy expenditure by 80–100 calories per day, and make people automatically eat up to 441 fewer calories per day ( 30 , 31 , 32 , 33 ). In one study, eating 25% of the daily calories in protein cut cravings by 60% and reduced the desire for late-time snacking by half ( 34 ). Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss. Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds (3.5 kg) while increasing lean muscle mass ( 35 ). If you’re trying to lose weight, a whey protein supplement can help you both lose weight and hold on to your muscle ( 36 , 37 ). Summary Protein has been shown to aid weight loss by boosting metabolism and reducing appetite. Whey protein can help increase fat loss while preserving lean muscle mass.
Dosage and Side Effects A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts. It’s recommended that you follow the serving instructions on the packaging. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary. Concerns about protein causing kidney damage and contributing to osteoporosis are unwarranted. In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys ( 56 , 57 , 58 , 59 ). However, people with current kidney or liver issues may want to avoid whey protein or at least consult with a medical professional before taking it. Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping. Some people are also allergic to whey. If you can’t tolerate regular whey protein concentrate, isolate or hydrolysate may be more appropriate. Alternatively, you could simply avoid whey protein and eat other protein-rich foods instead. But generally speaking, whey protein has an excellent safety profile and most people can consume it without problems. Summary Whey protein is very safe. A commonly recommended dose is 1–2 scoops (25–50 grams) per day.
Is protein powder good for you?
Author: Liz Weinandy, RD
There’s whey protein, soy protein, pea protein, and more. Do these protein powders legitimately help with weight loss and muscle building? How necessary is it for people to incorporate these powders into their diet? Are they safe?
What are the benefits of protein powder?
Protein powder obviously contains protein, which is something everyone needs. However, the amount you need depends on your gender, age, activity level and health. Someone who regularly exercises, whether it’s an activity like running or strength training (or both), needs extra protein.
Protein before a workout helps make amino acids available to your body so it doesn’t use the protein in your muscles to fuel a workout. Taking it after a workout helps repair damaged muscles, which prevents injury while making your muscles grow bigger and stronger.
Is getting protein from powder just as good as getting it from whole foods?
This is a question I get from my clients quite frequently, and the answer is mostly no. Eating a food that’s naturally high in protein tends to also provide other nutrients that a person may need. So when my clients tell me they eat egg whites for protein, I also encourage them to eat the yolk for vitamins A and B.
Nutrients aside, the protein in protein powder might not be the same quality as it is in real, whole food. Protein from food sources provides people with the nine essential amino acids that the human body doesn’t make itself. While some protein powders contain the full amino acid profile, some fall short.
Should I add protein powder to my diet?
Humans need protein to help repair cells, build and maintain muscle and encourage healthy growth and development, but in reality, most Americans get plenty of protein from their diet alone – some even get too much.
Supplementing protein isn’t always necessary for the average adult. However, it can make it easier to get the proper amount of protein for people who might need an extra boost, such as athletes, vegetarians or vegans.
To figure out how much protein you need daily, there’s a simple equation you can use to find out roughly how many grams of protein you should be eating every day.
All you have to do is:
Convert your weight into kilograms by dividing your weight in pounds by 2.2.
Multiply that number by 0.8.
According to that formula, a 160-pound woman needs about 58 grams of protein each day. I typically like to give my clients a range of 0.8-1.1. So for this example, a 160-pound woman needs roughly 58-73 grams of protein each day. Many athletes and those trying to lose weight often need more (1.2-1.5).
How do you choose a safe protein powder?
All protein powders are not created equal. Supplements such as protein powders do not require FDA approval for marketing. Because of this, they may contain less protein, more sugar and differing amounts of other ingredients – versus what the label says.
Look for one that’s NSF Certified for Sport (even if you’re not an athlete), which means a product has undergone third-party testing to assure that what’s listed on the package is actually in the product.
Amazing Side Effects of Using Protein Powder, According to a Dietitian — Eat This Not That
Protein powders are one of the most popular nutrition supplements available on the market, and for good reason. Not only do they make it easy to boost your intake of protein and various other nutrients, but there is plenty of research to support the health benefits of using protein powder, too. From weight management to muscle building, protein powders can be a valuable component of your diet and also make meal and snack time slightly easier.
If you aren't currently using protein powder in your daily routine, I have six compelling reasons for you to add it to your next meal or snack. Keep in mind not all protein powders are created equally and it is important to sift through the options to figure out which product is best for you (this guide should help: The Healthiest Protein Powders for Weight Loss). Now, let's get to the "meat" of things!
1 Protein powder can help you gain and maintain muscle.
Protein is an essential nutrient in many different bodily functions, including fluid balance, enzyme production, and tissue repair and growth. For those looking to add to their muscle mass, there is research that supports the use of protein powder. In a 2015 study, researchers found protein powder supplementation may enhance muscle growth in those who engage in adequate exercise, and especially resistance training. While protein powders may be most common amongst younger, active individuals, supplemental protein may also be a valuable source of nutrients for inactive adults, especially elderly individuals. Research has demonstrated a loss of skeletal muscle in aging, and when due to low protein intake, protein powders may also be valuable to minimize muscle loss in elderly adults.
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2 Protein powder may help you feel more satiated.
While "satiety" may not a term you use often, it's a concept you likely encounter on a daily basis. Satiety is a term used to describe how the satisfaction and fullness you experience after eating. Everyone wants to feel satisfied after a meal, and protein happens to be the nutrient with the highest satiety value. This means you tend to feel fuller, longer following a protein-dense meal. Research indicates protein powder supplementation, especially casein and pea protein, can increase satiety and lead to a decrease in food intake following protein powder consumption. If you are looking for a quick snack to hold you over until your next meal, a protein drink may be a great solution that provides valuable nutrients and keeps you feeling full going into your meal. Try any of these 22 High Protein Smoothie Recipes from Diet and Fitness Experts.6254a4d1642c605c54bf1cab17d50f1e
3 Protein powder can help with weight management.
This concept piggybacks on satiety where the more satisfied you feel, the more likely you are to stick with reasonable portion sizes and avoid excess snacking. Protein from eggs, meat, fish, and dairy can all have the same outcome, and a 2017 study also found supplementation of whey protein may improve weight and body composition, including fat mass. While this study focused on whey protein specifically, other protein supplements, like soy, pea and brown rice, are likely to also have similar satiating effects as well. If you are looking for nutrition habits that may help you maintain healthy body weight, using a whey protein powder as a snack or meal component may be one way to work toward your weight goals. For some options, see 9 Best Whey Protein Powders, According to Dietitians.
4 Protein powder may improve your heart health.
Blood lipids, like cholesterol, are important indicators of heart health and there is some research that supports the cholesterol-lowering benefits of protein powder supplementation. Low-Density Lipoprotein, or LDL, is the more worrisome form of cholesterol and a 2010 study found that supplementation of whey protein resulted in a drop in LDL cholesterol in participants. Additionally, the same study found those who have high blood pressure saw reduced levels of systolic and diastolic blood pressure following supplementation of whey protein. Similar to high LDL cholesterol, elevated blood pressure and hypertension are also considered major risk factors for cardiovascular disease.
5 Protein powder may help manage blood sugar levels.
When you eat carbohydrates, like bread, pasta, or potato, your body's natural response is to release insulin that allows your body to move glucose (a form of carbohydrate) out of your blood and into the cells of your body. In individuals with Type 2 Diabetes, their insulin production and usage become altered and leaves them with elevated amounts of sugar in their blood. A 2005 study evaluated the use of whey protein on blood sugar in those with Type 2 Diabetes and found ingestion of whey protein at a high carb meal stimulated insulin response and lead to reduced blood sugar levels following eating. This is great news for anyone with diabetes as blood sugar control is the cornerstone of disease management.
6 Protein powder can add nutrients to your day.
While it is obvious that protein powder will provide a protein boost to your day, many protein powders contain a variety of other valuable nutrients, like vitamins, minerals, and even healthy fats. The micronutrient density of protein powders is very different from brand to brand, but keep an eye out for options that contain added bonuses, like chia and flax seeds for a boost of heart-healthy omega-3 fats, and calcium and vitamin D for bone health support. Additional nutrients that you may find in a protein powder that can provide added health benefits are enzymes that aid in digestion, fiber to improve digestive regularity, and iron that supports blood health and oxygen delivery.
Protein powders are not one-size-fits-all; however, most options will provide a variety of health benefits, like those discussed here. It is important to choose a product that compliments your goals and fits within your lifestyle, and check with your physician before using protein powder as it may not be a good fit for all medical conditions. If you choose to enjoy a protein powder as part of your daily routine keep things interesting by incorporating it in different ways. Mixed into smoothies, oatmeal, and added into baked goods are fun ways to utilize protein powders! For more ideas, don't miss these 18 Unexpected Ways To Eat More Protein Powder.
