Whey Protein: Benefits and Usage Explained by Experts

Because it is easy to digest, whey protein can also double as an effective pre-workout snack. As Kimball suggests, it is a convenient way to enhance your protein intake at any time of the day. “I often recommend whey protein powder not just for athletes, but also for everyday snackers,” she adds.

It is indeed an excellent choice if your goals include developing defined abs, enhancing muscle recovery post-exercise, or managing weight—whether naturally or alongside medications like Ozempic.

However, many myths exist about whey protein. “Don’t shy away from it, believing it’s only for men trying to bulk up,” emphasizes Brian St. Pierre, RD, CSCS, director of performance nutrition. “Quality protein like whey plays a vital role in many essential bodily functions and objectives,” he notes. In fact, protein is often the most crucial macronutrient to get right.

What exactly is whey protein?

It’s a common misconception that whey and protein powder are one and the same; however, this isn’t entirely accurate. Whey protein is the liquid derived from the enzymatic treatment of milk during the cheesemaking process. Notably, whey is one of two main proteins found in milk, the other being casein. To transform it into a powder, manufacturers pasteurize and dry the liquid, becoming processed to various degrees, which determines its classification into one of three types of whey, as explained by St. Pierre. (Bear in mind that processing isn’t necessarily negative.)

1. Concentrates typically contain around 70% protein, with three to four grams of carbohydrates and fats for every 20 to 25 grams of protein, according to St. Pierre. This means it does contain some lactose and may include immunoglobulins that some research suggests could help bolster immunity, although the evidence on this is unclear. These concentrates generally represent the most affordable type of whey.
   
2. Isolates can contain 90% or more protein, resulting in minimal carbohydrates and fats (and thus very little lactose as well), St. Pierre notes. They tend to be pricier and are suitable for those with lower tolerance for dairy.
   
3. Hydrolysates are the most processed option, as the whey is essentially pre-digested, breaking down its protein chains into shorter fragments, explains St. Pierre. Kimball adds that this type boasts a protein content in the high nineties. Pros include easier digestion, which is beneficial for those with dairy intolerances. However, they tend to have a bitter taste and are the most expensive option.

It’s important to note that if you have a severe milk allergy, no whey protein powder will be appropriate for you. In that case, St. Pierre suggests considering egg or plant-based protein powders instead.

So which type of whey protein should you consume?

There is no definitive “best” option; the ideal type depends on your individual goals.

St. Pierre suggests it might be worth the extra cost of hydrolysates if you plan to consume them during workouts specifically for muscle-building benefits, or if you need to limit lactose intake due to gastrointestinal sensitivities.

Kimball notes that competitive bodybuilders might experience a slight advantage from hydrolysates, but for most individuals, the well-tasting and generally cheaper concentrates or isolates will suffice.

What are the health benefits of whey protein?

“Whey protein has numerous health benefits,” says St. Pierre, affirming it is one of the highest-quality proteins available. Here are some benefits associated with both protein in general and whey protein specifically:

Muscle-building and maintenance

“Whey protein is well-absorbed, making it particularly effective for building muscle mass,” explains St. Pierre. It can also enhance post-exercise recovery: men consuming 25 grams of whey protein after resistance training exhibited increased maximal strength, reduced repetitions to failure, and improved peak power, according to one study. Improved recovery can also enable you to work out more often and effectively.

Satiety and weight loss

“Protein, in general, is the macronutrient that keeps us feeling full the longest,” notes St. Pierre. Whey protein is particularly effective for this and may even aid in body fat loss.

Getting adequate protein can help maintain a calorie deficit without extreme hunger, minimizing muscle loss. “It can be a challenge to lose body fat without compromising muscle mass,” warns Kimball, particularly for those on medications like Ozempic. “For individuals on weight-loss prescriptions, we notice an increase in muscle loss.”

Whey protein powder can assist in obtaining the necessary protein to preserve muscle during weight loss, she further explains.

Blood pressure management

“Whey protein might be beneficial for reducing blood pressure, especially for those with elevated levels,” notes St. Pierre. “One potential mechanism is through the inhibition of ACE (angiotensin-converting enzyme), which prevents substances that constrict blood vessels, aiding in their relaxation,” he explains, although he adds that research is still limited. “Nonetheless, several small controlled trials have shown that one to two servings of whey can lower blood pressure in individuals with elevated readings.”

Blood sugar moderation

“Taking whey before or along with high-carbohydrate meals can help stabilize blood sugar in both individuals with type 2 diabetes and those with normal blood sugar regulation,” says St. Pierre. “This happens as whey aids the body in insulin release and improves insulin sensitivity.”

Inflammation reduction

“Whey protein may demonstrate anti-inflammatory properties, although the evidence remains limited,” remarks St. Pierre. Notably, chronic inflammation has been linked to numerous metabolic and cardiovascular diseases.

Are there any downsides to whey protein?

“Whey protein is generally a low-risk supplement, especially when third-party tested,” asserts St. Pierre. “However, individuals with known liver or kidney issues should exercise caution, as increased protein consumption could be problematic.” He reiterates that those with dairy allergies should avoid whey altogether.

Kimball points out that negative experiences with whey may stem from artificial sweeteners. “Opt for a protein powder that’s low in sugar, or sweetened with natural, no-calorie options like monk fruit or stevia instead of aspartame or sucralose,” she suggests.

How much whey protein should you consume?

“We typically recommend limiting protein powder to a maximum of 50 grams per day,” states St. Pierre. “Most of your protein intake should ideally come from whole food sources.”

“Whole food should be the primary focus,” Kimball concurs. “Whey protein is a supplement meant to complement a healthy diet and lifestyle.” While relying solely on whey for protein could be acceptable, it would mean missing out on essential nutrients from other protein-rich foods such as salmon (rich in omega-3 fatty acids), beef (which provides iron and B vitamins), etc.

In essence, if you didn’t consume enough protein-rich whole foods, adding whey protein powder can be helpful; however, it should not replace healthier, lean protein options, Kimball advises.

For those curious about daily protein needs, Kimball suggests aiming for half a gram to one gram of protein per pound of body weight. Therefore, if someone weighs 150 pounds, their daily protein intake should fall between 75 to 150 grams. (This figure exceeds the current RDA recommendation, which is set at 0.36 grams of protein per pound of body weight, a figure many experts feel is inadequate for most active women.)

What are the easiest ways to incorporate whey protein into an eating routine?

“Whey dissolves easily and features a neutral flavor,” says Kimball. You can enjoy it mixed with water, cow’s milk, or plant-based milk. “It can also be included in Super Shakes or meals in a glass,” St. Pierre suggests. Additionally, whey can enhance the protein content of oatmeal, be added to baked goods, or even mixed into jello.

You might have heard that baking whey “denatures” the protein; however, this process is not detrimental, according to St. Pierre. “Denaturation occurs with any cooking process and actually improves protein digestibility. The initial transformation of whey into powder also requires heat and causes denaturation,” he explains.

Bottom line: Whey protein is a versatile tool that can assist in reaching your daily protein goals while promoting health and fitness. While most individuals can benefit from whey concentrate, whey isolates and hydrolysates also exist. Try mixing whey protein powder with water or milk, or incorporate it into baked goods.

The Best Whey Protein Powders

Promix Whey Protein Powder

Thorne RecoveryPro

Momentous Grass-Fed Whey Protein Isolate Powder

In conclusion, incorporating whey protein into your diet can significantly enhance your protein intake and support various health goals. Whether you choose concentrates, isolates, or hydrolysates, the key lies in selecting the option that aligns best with your personal needs and lifestyle. Enjoying it in shakes, meals, or even baking can make it an easy addition to your routine.