Benefits, Risks, and Tips of Whey Protein

There's ample research indicating that increased protein consumption aids in muscle growth and strength enhancement. It can also help prevent muscle loss during weight loss. However, achieving sufficient protein intake through diet alone can be difficult for some people. If you're struggling to meet your protein requirements, whey protein powder is an option to consider.

Whey protein powder, a complete protein derived from dairy, is a recommended, effective, and high-quality means of augmenting your protein consumption. Numerous registered dietitian nutritionists endorse whey for its properties. They can provide insights about the advantages, disadvantages, and the most effective method of consuming whey protein.

Milk and dairy products contain two categories of protein— whey and casein. Whey comprises 20% of proteins found in milk while casein accounts for the rest. Both whey and casein are complete and high-quality proteins, offering all required amino acids. Nonetheless, whey is often considered a more preferable protein derived from milk.

All milk products contain whey protein, which supplies protein's building blocks—amino acids— to muscles faster than casein. Whey protein is easy to digest and is one of the highest sources of leucine, an amino acid that bulks up muscles. Studies suggest that whey protein can stimulate muscle protein synthesis more effectively than other proteins, such as casein and soy.

Dana Angelo White, a certified athletic trainer and registered dietitian nutritionist, states that using whey protein supplements is a dependable, convenient, and delicious way to reach protein targets. Moreover, there are several potential perks of incorporating whey protein into your diet. Among them are the following:

Consuming protein post-exercise supplies your muscles with essential amino acids for repair and regeneration; supplementing with whey protein offers a simple technique of ensuring your muscles are adequately fed. Whey protein is not only rapidly ingested by the bloodstream but can be easily consumed after a training session. This is especially convenient if eating enough protein from meals post-exercise seems daunting.

Whey protein is also popular for its ability to promote muscle protein synthesis, a critical process for muscle growth, as highlighted by Amy Goodson, a sports dietitian based in Dallas, Texas. This is due to whey protein's high leucine content, a branched chain amino acid referred to as the 'light switch to muscle protein synthesis' post-exercise.

Goodson advises consuming 3 to 4 grams of leucine shortly after a workout. "Whey protein is around 14% leucine, equating to approximately 3.5 grams of whey protein in a typical 25-gram serving (generally around 1 scoop).

Whey protein could support weight management by making you feel satiate after meals, potentially leading to lower overall calorie consumption. A study published in the Journal of the American College of Nutrition found that high protein diets, including ones with whey protein, led to increased satiety, reduced calorie intake, and overall weight loss.

People sometimes mistakenly believe that consuming supplements like whey protein means they can reduce their intake of protein-rich foods. However, a varied diet should still be your primary nutrient source, with different types of proteins such as poultry, eggs, meat, and fish for omnivores, and beans, tofu, nuts, and seeds for plant-based diets. There is also naturally occurring whey protein in milk and dairy products.

"Whey protein is a concentrated protein source and is not intended to replace nutritionally diverse foods," explains White. White also advises that consumers "make sure to rely on reputable brands to ensure product safety, as many whey protein powders are marketed as dietary supplements."

Keep in mind that whey protein is made from dairy products. If you have a milk allergy, consuming whey protein is probably not a worthwhile choice. For the lactose intolerant, whey protein isolate may be a better alternative to whey protein concentrate, as it has less than 1% lactose content.

Protein intake should be decided based on body weight and physical activity level, advises Goodson. "The approved macronutrient distribution range (AMDR) for protein is between 10% and 35%, implying that an individual can safely consume 10% to 35% of their total calorie intake from proteins."

To provide a more specific guideline, Goodson suggests the following calculations:

Whey protein is a convenient way to get the recommended amount of protein after a workout or boost the protein content of foods or recipes that are typically low in protein. Just ensure you include the protein you get from supplementing in your calculations for your daily protein needs.

You must also decide which form to use—whey protein isolate or concentrate. White says either option can be tasty and easy to use. “Whey protein isolate is slightly higher in protein and tends to be more expensive, [while] the concentrate form contains a little more carbs and fat and tends to taste a bit better,' she says.

You should also look for a brand that has been tested for label accuracy. This means choosing third-party-tested whey protein to help ensure purity, quality, and safety. “This can be a product with a nutrition facts panel or one that has been third-party tested from a company like Informed Sport or NSF Certified for Sport,' says White.

Goodson, who works with athletes and those who regularly engage in physical activity, recommends that the supplements also contain the stamp of NSF Certified for Sport or Informed Choice/Informed Sport.

According to both Goodson and White, you can incorporate whey protein powder into your meals and snacks in several ways. Below, you’ll find a few ideas:

If you want more protein—always remember to look at food first. To get more protein in your diet, consider supplementing your healthy, balanced diet with high-quality whey protein. If you're unsure how to do this, contact a registered dietitian for assistance.