Whey Protein
Uses
Whey protein is a mixture of some of the proteins naturally found in milk. The major proteins found in whey protein include beta-lactoglobulin and alpha-lactalbumin. Whey protein has one of the highest protein digestibility-corrected amino acid scores (PDCAAS; a measure of protein bioavailability) and is more rapidly digested than other proteins, such as casein (another milk protein). 1
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
3 StarsReliable and relatively consistent scientific data showing a substantial health benefit.
2 StarsContradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
1 StarFor an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
This supplement has been used in connection with the following health conditions:
| Used for | Why |
|---|---|
3 Stars Obesity Around 28 grams one to three times per day | Whey protein may help people on weight-loss diets by suppressing appetite, increasing energy expenditure, and preserving muscle. Whey protein, like other supplemental proteins, may aid people on a low-calorie weight-loss diets by suppressing appetite and preserving muscle. Protein from whey and other sources also increase heat production and energy expenditure. Furthermore, whey protein has been shown to have positive effects on cardiovascular and metabolic health generally, with effects such as enhancing blood glucose control, lowering blood pressure, and improving lipid levels. In one clinical trial, 56 participants with type 2 diabetes and overweight or obesity ate similar lunches and dinners along with either a high-protein breakfast with 28 grams of whey protein, a high-protein breakfast with mixed protein, or a high-carbohydrate (control) breakfast for 12 weeks; at the end of the trial, those in the whey protein group lost an average of 7.6 kg (16.7 pounds), those in the mixed protein group lost 6.1 kg (13.4 pounds) and those in control group lost 3.5 kg (7.7 pounds). In addition, whey protein had greater benefits on blood glucose control than mixed protein. In a meta-analysis that included nine controlled trials in subjects with overweight and obesity, whey protein supplement use was found to slightly reduce body weight and body fat and improve markers of cardiovascular health. |
2 Stars Athletic Performance 20 grams daily up to 1.2 grams of per 2.2 of pounds body weight per day | Animal studies suggest that whey protein can increase gains in lean body mass resulting from exercise. One study found that people taking whey protein improved their performance on a test of short-term intense cycling exercise. Animal studies suggest that can increase gains in lean body mass resulting from exercise. A controlled trial found that six weeks of strength training while taking 1.2 grams of whey protein per 2.2 of pounds body weight per day resulted in greater gains in lean body mass, but improved only one out of four strength tests. Another controlled study found that people taking 20 grams per day of whey protein for three months performed better on a test of short-term intense cycling exercise than people taking a similar amount of milk protein (casein). However, a double-blind trial found that men taking 1.5 grams per 2.2 lbs of body weight per day of predigested whey protein for 12 weeks along with a strength training exercise program gained only half as much lean body mass and had significantly smaller increases in strength compared with men using a similar amount of predigested casein along with strength training. A controlled study of HIV-infected women found that adding whey protein to strength training exercise was no more effective than exercise alone for increasing strength or improving body composition. |
1 Star Hepatitis 3 to 4.5 grams twice per day | In one trial, supplementing with whey protein improved blood measures of liver dysfunction in people with hepatitis B. A preliminary trial found 24 grams per day of improved blood measures of liver dysfunction in people with hepatitis B, but not those with hepatitis C. |
1 Star HIV and AIDS Support Refer to label instructions | Whey protein is rich in the amino acid cysteine, which the body uses to make glutathione, an important antioxidant. Supplementing with it may improve immune function. is rich in the amino acid cysteine, which the body uses to make glutathione, an important antioxidant. A double-blind trial showed that 45 grams per day of whey protein increased blood glutathione levels in a group of HIV-infected people. Test tube and animal studies suggest that whey protein may improve some aspects of immune function. |
1 Star Immune Function Refer to label instructions | Whey protein appears to improve some aspects of immune function. One trial showed that whey protein increased blood glutathione levels in a group of HIV-infected people. A double-blind trial showed that 45 grams per day of increased blood glutathione levels in a group of HIV-infected people. Test tube and animal studies suggest that whey protein may improve some aspects of immune function. |
1 Star Osteoporosis Refer to label instructions | Some whey proteins may reduce bone loss. Milk basic protein (MBP) is a mixture of some of the proteins found in whey protein and has been shown to promote bone density Some may reduce bone loss. Milk basic protein (MBP) is a mixture of some of the proteins found in whey protein. A preliminary trial found that 300 mg per day of MBP improved blood measures of bone metabolism in men, suggesting more bone formation was occurring than bone loss. A double-blind trial found that women taking 40 mg per day of MBP for six months had greater gains in bone density compared with those taking a placebo. No osteoporosis-related research has been done using complete whey protein mixtures. |
How It Works
How to Use It
Some benefits of whey protein have been demonstrated with as little as 20 grams per day. For athletes in training a commonly used amount is 25 grams of whey protein per day, and shouldn’t exceed 1.2 grams per 2.2 pounds body weight. Most clinical research has used similar amounts of whey protein.
Where to Find It
During the process of making milk into cheese, whey protein is separated from the milk. This whey protein is then incorporated into ice cream, bread, canned soup, infant formulas, and other food products. Supplements containing whey protein are also available.
Possible Deficiencies
People who do not include dairy foods in their diets do not consume whey protein. However, the amino acids in whey protein are available from other sources, and a deficiency of these amino acids is unlikely.
People who do not include dairy foods in their diets do not consume whey protein. However, the amino acids in whey protein are available from other sources, and a deficiency of these amino acids is unlikely. In fact, most Americans consume too much, rather than too little, protein.
Interactions
Interactions with Supplements, Foods, & Other Compounds
Interactions with Medicines
Side Effects
Side Effects
People who are allergic to dairy products could react to whey protein and should, therefore, avoid it.2 As with protein in general, long-term, excessive intake may be associated with deteriorating kidney function and possibly osteoporosis. However, neither kidney nor bone problems have been directly associated with consumption of whey protein, and the other dietary sources of protein typically contribute more protein to the diet than does whey protein. The possibility that certain proteins in milk may contribute to the development of diabetes in children is controversial. But since whey proteins include some of the same milk proteins, people who are avoiding milk because of concerns about the risk of diabetes should not consume whey protein either.
References
1. Dangin M, Boirie Y, Guillet C, Beaufrere B. Influence of the protein digestion rate on protein turnover in young and elderly subjects. J Nutr 2002;132:3228S-33S [review].
2. Wal JM. Cow's milk proteins/allergens. Ann Allergy Asthma Immunol 2002;89(6 Suppl 1):3-10.
Last Review: 05-28-2015
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.
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