Whey Protein

What is whey protein?

Whey protein is a collection of proteins found in whey, a byproduct of cheesemaking. When a coagulant is added to milk, the curds and whey separate; whey protein is the water-soluble part of milk. Whey protein is often consumed as a supplement in the form of dry powders with various levels of processing that affect how concentrated a source of protein they are and how fast they’re absorbed. There are three main types of whey protein: whey concentrate, whey isolate, and whey hydrolysate.

How much protein do I need per day?

Protein requirements differ depending on age, sex, activity level, and a multitude of other factors. Generally, most adults should consume 1.2 to 2.4 grams of protein per kilogram of body mass per day — sedentary individuals can likely obtain adequate protein near the lower end of this range, while active individuals and those looking to gain muscle should skew their intake toward the higher end. You don’t need to supplement to achieve your daily protein intake goals — protein can come entirely from whole foods or from a combination of whole foods and protein supplements. However, protein powders can be a great and convenient way to get more protein.

What are whey protein’s main benefits?

Whey is considered to be a high-quality, well-absorbed source of protein with benefits that are similar to those of increasing protein intake in general, such as augmenting muscle gain when paired with resistance training, limiting muscle loss during low-calorie diets/aging, and modestly limiting fat gain during periods of excessive calorie intake. Whey contains high levels of the amino acid leucine, which is the most proteogenic amino acid. As such, whey may be more potent at stimulating muscle protein synthesis than other protein types. Furthermore, supplementing with whey may benefit blood pressure, endothelial function, and appears to improve several glycemic- and lipid-related biomarkers in adults with type 2 diabetes and other metabolic conditions.

Do I need to take whey protein immediately after my workout?

The popular idea of an anabolic window — a crucial period of time before/after training during which protein must be ingested to maximize muscular adaptations — has been called into question. Indeed, the largest determinant of gains in muscle strength and hypertrophy seems to be total protein intake throughout the day, rather than nutrient timing per se.

Is whey protein superior to other protein sources?

Whey protein is highly bioavailable, rich in essential amino acid, and quickly digested. Consuming whey causes a larger increase in blood amino acids than does casein or soy protein. And, both at rest and after exercise, whey protein stimulates muscle protein synthesis to a greater degree than casein and soy — likely due to the quicker digestion and/or higher leucine content of whey hydrolysate.

Is whey protein safe to consume while pregnant or lactating?

Pregnant and lactating people may need more protein than previously recommended — 1.66 to 1.77 grams of protein per kilogram of body weight per day seems to be ideal, with 1.5 g/kg/day being the lower threshold for maintaining a positive nitrogen balance. Furthermore, some studies have observed that supplementing with protein during pregnancy seems to reduce infant health risks, including low gestational weight, low birth weight, and stillbirth.

Is whey protein effective for older adults?

Aging is associated with anabolic resistance — a muscle’s resistance to growth or stimulation of muscle protein synthesis — making it harder to build or maintain muscle mass. In other words, older muscles require a greater dose of protein to stimulate a similar amount of muscle protein synthesis as younger muscles. For this reason, older adults who want to build or maintain muscle may need more protein than the RDA recommends, and whey protein is a great source because of its potent ability to stimulate muscle protein synthesis.

What are whey protein’s main drawbacks?

Some individuals may experience digestive discomfort, bloating, gas, or diarrhea after consuming whey protein, but this will depend on the dose and one’s tolerance. Whey protein concentrate contains the milk sugar lactose, so individuals with lactose intolerance may want to avoid this form of whey protein in favor of isolate/hydrolysate. Whey does not harm the liver or kidneys, but high-protein diets can exacerbate or accelerate pre-existing damage. People with damaged livers or kidneys should exercise caution when increasing protein intake quickly without the guidance of a doctor.

Can eating too much protein be bad for you?

Higher-protein diets augment muscle hypertrophy when combined with resistance training, boost weight loss and mitigate reductions in fat-free mass while dieting, help maintain muscle mass and function with aging, and can improve glycemic control in people with type 2 diabetes. But must all good things come with downsides? Over the years, some have cautioned that despite its numerous potential benefits, consuming a high-protein diet may also come with long-term health risks, while others have proclaimed that a high-protein diet is outright bad for you.

How does whey protein work?

Whey protein appears to resist coagulation in the stomach and pass quickly to the intestines. Leucine spikes in the blood approximately 40–60 minutes after the ingestion of whey protein, which is quicker than that observed for other protein sources. As such, whey rapidly stimulates muscle protein synthesis.