Whey Protein Research Analysis

Q: How much protein do I need per day?

Protein needs vary based on factors like age, sex, and activity level, and most adults require 1.2 to 2.4 grams of protein per kilogram of body weight (g/kg) daily. Although whole foods can meet these needs, protein supplements like whey protein can provide a convenient option, and the optimal protein intake per meal is approximately 0.4 g/kg for younger adults and 0.4 to 0.6 g/kg for older adults.

Q: What’s the difference between the various types of whey protein?

Whey protein comes in 3 main forms: concentrate (35%–80% protein), isolate (more than 90% protein), and hydrolysate (pretreated for faster absorption and reduced allergenic potential). The best type varies by individual needs and tolerances, and there is no definitive superiority among the forms.

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

Although the importance of consuming whey protein immediately after a workout has been debated, it can help maximize muscle sensitivity and maintain a positive protein balance, which promote muscle protein synthesis. Overall, total daily protein intake and a structured resistance training program are more critical for muscle gains than precise nutrient timing.

Q: Is whey protein superior to other protein sources?

Whey protein is considered superior to other protein sources like casein and soy due to its high bioavailability, rapid digestion, and rich leucine content, which leads to a greater increase in blood amino acids and more effective stimulation of muscle protein synthesis.

Q: Is whey protein safe to consume while pregnant or lactating?

Pregnant and lactating individuals may require higher protein intake, and although some evidence suggests that dairy protein, including whey, could benefit infant health, there are concerns about potential contamination in protein powders. It is essential to read labels carefully and consult with a healthcare professional before using any supplements.

Q: Is whey protein effective for older adults?

Whey protein is effective for older adults, particularly those over age 60, because it helps combat anabolic resistance by stimulating muscle protein synthesis and improving physical function, lean mass, and strength, especially when combined with resistance training. Older adults may require more protein than the recommended daily allowance to build or maintain muscle mass, which makes whey protein a beneficial supplement.

Brady Holmer

Whey Protein

•Last Updated: October 12, 2023

Whey protein is one of the two high-quality proteins derived from cow’s milk (casein being the other). Its high digestibility, quick absorption, and well-researched benefits for muscle gain and cardiometabolic health make it a popular protein supplement among athletes and older adults.

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Whey Protein is most often used for

Brady Holmer, BS, PhD(c)

Nick Milazzo, MSc, MPH

Last Updated:October 12, 2023

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What is whey protein?

Whey protein is a collection of proteins derived from whey, which is a byproduct of cheesemaking and is the water-soluble part of milk. It is commonly consumed as a supplement in dry powder form, with 3 main types (whey concentrate, whey isolate, and whey hydrolysate) that vary in protein concentration and absorption rates.

How much protein do I need per day?

What’s the difference between the various types of whey protein?

What are whey protein’s main benefits?

Whey protein is particularly high in leucine and essential amino acids. It has been shown to enhance muscle gain when combined with resistance training and help prevent muscle loss during low-calorie diets or aging, and it may modestly reduce fat gain during bulking. Additionally, it may improve blood pressure, endothelial function, and various biomarkers in people with type 2 diabetes and other metabolic conditions.

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

Is whey protein superior to other protein sources?

Is whey protein safe to consume while pregnant or lactating?

Is whey protein effective for older adults?

What are whey protein’s main drawbacks?

Whey protein may cause digestive discomfort, particularly in people with lactose intolerance. Additionally, people with preexisting liver or kidney damage should be cautious with high-protein diets. Furthermore, a report indicated that more than 70% of protein powders that were tested contained detectable levels of lead and cadmium, although this does not specifically pertain to whey protein.

Can eating too much protein be bad for you?

How does whey protein work?

Whey protein resists coagulation in the stomach and quickly moves to the intestines, which leads to a spike in leucine levels in the blood within 40 to 60 minutes after ingestion. This rapid absorption stimulates muscle protein synthesis more quickly than other protein sources like tuna, turkey, and egg.

What are other names for Whey Protein?

Note that Whey Protein is also known as:

whey
whey concentrate
whey isolate
whey hydrolysate
hydrolyzed whey
whey protein powder

Whey Protein should not be confused with:

Milk protein
Casein protein

Dosage information

Optimal protein intake will vary depending on one’s unique goals, and you can use our protein intake calculator to estimate your optimal daily protein intake, which is based on the evidence presented in our optimal protein intake guide.

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