Skip to main content

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

What Are Star Ratings?

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

At the time of writing, there were no well-known supplement or food interactions with this supplement.

Interactions with Medicines

As of the last update, we found no reported interactions between this supplement and medicines. It is possible that unknown interactions exist. If you take medication, always discuss the potential risks and benefits of adding a new supplement with your doctor or pharmacist.
The Drug-Nutrient Interactions table may not include every possible interaction. Taking medicines with meals, on an empty stomach, or with alcohol may influence their effects. For details, refer to the manufacturers’ package information as these are not covered in this table. If you take medications, always discuss the potential risks and benefits of adding a supplement with your doctor or pharmacist.

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.

Next Section:

How It Works
 

PeaceHealth endeavors to provide comprehensive health care information, however some topics in this database describe services and procedures not offered by our providers or within our facilities because they do not comply with, nor are they condoned by, the ethics policies of our organization.