Everything You Need to Know About Whey Protein Powder

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Whey protein is a remarkable supplement that many people might not fully understand. Whether you’re an athlete or just looking to enhance your diet, there are some crucial points about whey protein that merit your attention. This article explores what whey protein is, its types, and its myriad benefits.

To kick off, here are three fascinating facts about whey protein: it initially begins as a liquid, there are three distinct types, and it serves as an effective supplement suitable for practically anyone.

“Whey protein is known for being a fast-digesting and easily absorbable protein,” explains Molly Kimball, RD, CSSD, founder and director of the Ochsner Eat Fit initiative in New Orleans. “This makes whey protein an excellent choice for replenishing muscles shortly after a workout.”

Meet the experts: Molly Kimball, RD, CSSD and Brian St. Pierre, RD, CSCS, director of performance nutrition at Precision Nutrition, have invaluable insights to share.

Moreover, its digestibility makes whey protein an excellent option for a healthy pre-workout snack. Kimball emphasizes that it’s also a convenient way to increase your protein intake throughout the day. “I often recommend whey protein powder for everyone, not just athletes, as a tasty and nutritious snack,” she notes.

This protein powder is ideal whether you’re focusing on sculpting your abs, enhancing your muscle recovery after an intense run, or aiming for weight loss—especially if you’re on a diabetes medication.

However, many misconceptions surround whey protein. “Don’t shy away from whey or think it’s only for men looking to bulk up,” cautions Brian St. Pierre, RD, CSCS. “High-quality proteins, like whey, play a crucial role in a variety of bodily functions and goals,” he adds, reiterating that protein is one of the most vital macronutrients in our diets.

What Exactly is Whey Protein?

It’s easy to conflate whey and protein powder, but they are not the same. Whey protein is the liquid produced during the cheesemaking process when milk is treated with enzymes. (Whey is one of two proteins found in milk, the other being casein.) To transform this liquid into a powder, it is pasteurized, dehydrated, and undergoes varying levels of processing. The extent of processing categorizes it into three types of whey, according to St. Pierre (Note: processing can be beneficial!).

1. Concentrates typically contain around 70% protein, along with three to four grams of carbs and fats per 20 to 25 grams of protein, according to St. Pierre. While it does contain some lactose, it may also include immunoglobulins, which some studies suggest could enhance immunity, though these benefits are not fully confirmed. Concentrates are generally the most affordable type of whey.

2. Isolates usually consist of 90% or more protein, resulting in very low levels of carbs and fats (and consequently minimal lactose), as stated by St. Pierre. This makes them more expensive and often preferable for those who are lactose intolerant.

3. Hydrolysates undergo the most processing, essentially making the whey “pre-digested”—breaking it into shorter amino acid chains, according to St. Pierre. Kimball mentions that these can contain high protein percentages in the nineties. Their advantages include potentially being more suitable for those with dairy intolerances due to ease of digestion. However, they tend to have a bitter taste and are the priciest option of the three.

It’s essential to note that if you have a severe milk allergy, none of these whey protein powders are advisable. In such cases, St. Pierre recommends considering plant-based or egg protein powders as alternatives.

Which Type of Whey Protein Should You Choose?

Choosing the right type of whey protein depends on your individual needs and goals.

If you’re using whey during workouts for muscle growth or if you need something gentle on your stomach, a hydrolysate may be worth the extra cost, notes St. Pierre. However, Kimball adds that most people, except for competitive bodybuilders, can find equal satisfaction with the more affordable and better-tasting concentrates or isolates.

What are the Health Benefits of Whey Protein?

“Whey protein offers numerous health benefits,” states St. Pierre, pointing out that it stands out as one of the highest-quality protein sources available. Here are some key benefits:

Muscle Building and Maintenance

“Whey protein is highly absorbable, making it effective for muscle mass development,” explains St. Pierre. In one study, men who consumed 25 grams of whey protein after strength training saw improvements in their maximum strength, decreased repetitions to failure, and heightened peak power. Enhanced recovery means you’re likely to resume your workouts sooner and more efficiently.

Satiety and Weight Loss

“Protein, in general, is the macronutrient that keeps us feeling full for the longest duration,” emphasizes St. Pierre. Whey protein, in particular, is very effective at curbing hunger and potentially aiding in fat loss. Adequate protein intake also helps maintain a calorie deficit without constant hunger, which is crucial in preserving muscle mass during weight loss. Kimball highlights a common trend observed in individuals on weight-loss medications like Ozempic, where a dangerous percentage of muscle mass may be compromised.

Blood Pressure Management

St. Pierre discusses how whey protein may aid in lowering blood pressure for individuals already experiencing hypertension (not necessary for those with normal blood pressure). It may do this by inhibiting an enzyme that narrows blood vessels, thus relaxing veins and arteries. Although the concluding data is limited, several small trials indicate that one to two servings of whey can help reduce elevated blood pressure.

Blood Sugar Moderation

“Consuming whey before or alongside a high-carb meal may help manage blood sugar levels in both type 2 diabetes patients and individuals with normal glucose levels,” says St. Pierre. This occurs by facilitating insulin release and improving overall insulin sensitivity.

Inflammation Reduction

“While evidence on whey’s anti-inflammatory benefits is limited, some studies suggest positive impacts,” mentions St. Pierre. Chronic inflammation has been linked to metabolic and cardiovascular diseases.

Are There Any Downsides to Whey Protein?

Whey is generally considered safe, particularly when third-party tested, indicates St. Pierre. However, individuals with pre-existing liver or kidney conditions should exercise caution with additional protein intake. Furthermore, those with a dairy allergy should avoid whey.

Kimball adds that negative experiences with whey protein could stem from artificial sweeteners. It’s advisable to select a protein powder with little to no sugar and look for those sweetened naturally with options like monk fruit or stevia instead of aspartame or sucralose.

How Much Whey Protein Should You Consume?

St. Pierre recommends keeping protein powder intake to no more than 50 grams per day, emphasizing that a majority of protein should come from whole food sources.

“Real foods should always take precedence,” Kimball reinforces. “Whey protein is designed to supplement a healthy diet.” While it’s acceptable to derive daily protein solely from whey, that approach would omit essential nutrients found in protein-rich foods like salmon, beef, and more. Kimball suggests aiming for half a gram to one gram of protein per pound of body weight daily. For instance, a person weighing 150 pounds should aim for 75 to 150 grams of protein daily. This recommendation exceeds the current RDA of 0.36 grams per pound of body weight, a figure many experts argue is insufficient for most active women.

What are the Easiest Ways to Incorporate Whey Protein into Your Diet?

Whey protein mixes easily and has a neutral flavor, notes Kimball. You can blend it with water, cow’s milk, or plant-based milk. It also works well in Super Shakes and meals in a glass. Kimball suggests adding it to oatmeal, baking, or even jello.

While some may worry that baking whey “denatures” the protein, St. Pierre clarifies that this process is not detrimental. “Cooking any protein alters its structure, making it more digestible; remember, whey powder also undergoes a form of denaturation during production,” he explains.

In summary: Whey protein is a versatile tool for achieving daily protein goals and enhancing health and fitness outcomes. Most people can benefit from whey concentrate, with isolates and hydrolysates serving as additional options. Mixing whey protein powder with water or milk, or utilizing it in baking and cooking, allows for seamless integration into your diet.

The Best Whey Protein Powders

Whey Protein Powder

$64.00 at promixnutrition.com

RecoveryPro

$56.00 at thorne.com

Grass-Fed Whey Protein Isolate Powder

$59.95 at livemomentous.com

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