The Health Benefits of Whey Protein

Whey protein powder is one of the most popular dietary supplements used by bodybuilders, exercise aficionados, and healthy eaters. So why is this product so popular and how do you find the best whey protein product to suit your needs? There are several factors that can help guide your search.

Health Benefits

Supplements are widely used by people who are trying to increase their intake of protein in order to build muscle, maintain muscle, improve their body composition, or lose weight. While there are different types of protein powder supplements—including soy protein and pea protein—whey protein is often favored for several reasons.

There is quite a bit of research that supports the use of whey protein supplementation in a weight loss diet or in an eating program designed to build muscle.

For example, a study that compared whey protein supplements to soy protein supplements found that when consumed 30 minutes before mealtime, whey had a greater impact on appetite and calorie intake than soy. This lead to improvements in the body weight and body composition of overweight and obese men.

And in another study, the authors concluded that while there is no strong evidence to support one protein source over another in weight loss programs, animal proteins, especially those from dairy, support better muscle protein synthesis than plant proteins.

Lastly, research has concluded that whey supplementation provides benefits immediately after and possibly before and during resistance exercise to enhance muscle growth in response to resistance training in healthy adults.

But, not all studies support whey protein supplementation. For example, a study on healthy postmenopausal women found that the supplement did not improve muscle mass or physical function.

To make sense of the conflicting studies, it's important to keep the scope and limitations of research in mind. Many studies that evaluate whey protein supplementation are small and many investigate the benefits of whey protein on very specific populations (such as elderly men). Other studies are funded by food or supplement companies, and some research is conducted on rodents. The result is that you may see the benefits of whey protein powder overstated in ads for products or in supplement stores.

According to a position statement published by the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, "when whole food protein sources are not convenient or available, then portable, third-party tested dietary supplements with high-quality ingredients may serve as a practical alternative to help athletes meet their protein needs."

Possible Side Effects

Most people are not likely to suffer serious adverse effects when they consume whey protein powder. However, because the supplement is derived from dairy, you may experience symptoms if you are lactose intolerant. According to the American Academy of Allergy, Asthma, and Immunology, it is even possible (although unlikely) to have a reaction to whey protein powder if you have not previously had a reaction to milk.

The most likely side effect that most people might experience if they supplement with whey is the displacement of other healthy (or unhealthy) foods. In other words, when you consume protein in supplement form, you are less likely to benefit from nutrients and micronutrients contained in whole food proteins, such as the vitamin D in milk or the fiber in legumes.

You may even find that an increase in your overall protein consumption may result in a decrease in your consumption of other macronutrients—carbohydrate and fat. While this might benefit your diet, it can also impact it in less healthy ways. In fact, one study showed that whey protein supplementation decreased fruit consumption in older adults.

Dosage and Preparation

Getting the right amount of protein in your diet is important for overall health. There are different methods to determine your protein needs.

The Institute of Medicine's acceptable macronutrient distribution range for healthy adults suggests that 10% to 35% of total daily calories come from protein. Of course, that's a wide range. It may be helpful to personalize your protein intake based on your weight and activity level.

The recommended dietary allowance for protein needed for 97%-98% of the population is 0.8 grams per kilogram of body weight. But if you are a heavy exerciser or athlete you may need more. Athletes may need anywhere from 1.2 to 1.8 grams of protein per kilogram of body weight per day. In general, endurance athletes (such as runners and cyclists) have lower protein needs in that range and strength-trained athletes (such as bodybuilders) need more within that range.

You can also add protein powder to soups, make-it-yourself protein bars, cookies, and other recipes.

What to Look For

When shopping for the best whey protein product, you're likely to see several different terms on the package. It's helpful to know what they mean so you can make a smart decision about which supplement to buy.

Whey protein powder is 11 percent to 15 percent protein. This type of protein may be added during manufacturing to certain protein foods (such as yogurt, shakes, meal replacements, or protein bars). Whey concentrate is 25 percent to 89 percent protein, contains some lactose and fat and generally has the best taste. Whey isolate is at least 90 percent protein, contains less lactose and fat, and lacks a lot of the beneficial nutrients found in whey. Whey hydrolysate has been pre-digested for increased absorption.

If you are buying a protein supplement to add to smoothies or include in home recipes, check the ingredients list on the package to see what kind of whey protein is in the product that you choose.

Supplements are not regulated by the FDA so make sure there is a third-party organization that has verified that the supplements are free from toxins or illegal substances. USP, NSF, and Consumer Labs, are third-party organizations that ensure the quality and safety of the ingredients that are listed in a product.