More research is needed. Lowering cholesterol : A study, published in The British Journal of Nutrition , gave whey supplements to 70 overweight men and women for 12 weeks and measured a number of parameters, such as lipid and insulin levels. Asthma : Whey protein could improve the immune response in children with asthma.
One small study involving 11 children, published in the International Journal of Food Science and Nutrition , found that children with asthma who were supplemented with 10 gram whey protein twice daily for 1 month had an improved immune response.
Blood pressure and cardiovascular disease : Research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension; their risk of developing heart disease or stroke was also lower.
Reducing weight loss in people with HIV : A study published in the journal Clinical and Investigative Medicine found that whey protein may help reduce weight loss among HIV-positive patients. Dangers of whey protein include stomach pains and cramps when consumed at high doses.
Some people who are allergic to milk may be specifically allergic to whey. In moderate doses, whey protein does not typically cause any adverse events. However, consuming very high doses can cause:. Consistent high doses of whey protein may also cause acne. The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength. Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.
Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training 16 , 17 , 18 , However, a recent review of the evidence concluded that total daily protein intake is the most relevant factor in muscle growth.
When compared to other types of protein, such as soy protein, whey protein has usually performed slightly better 21 , When compared to casein, the evidence is more mixed. Whey appears to be effective in the short-term, but casein stimulates muscle growth over a longer period, making the net effect similar 23 , 24 , 25 , 26 , Also, keep in mind that unless your diet is already lacking in protein, supplementing with whey protein is unlikely to have a significant effect on your results.
In a week study in older adults with adequate protein intake, who did resistance training, there was no difference in muscle growth when supplementing with whey protein or carbohydrates Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals. There is a lot of evidence that whey protein is effective at increasing muscle and strength gains, though some studies find no effect.
Protein can boost energy expenditure by 80— calories per day , and make people automatically eat up to fewer calories per day 30 , 31 , 32 , Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss.
Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds 3. Protein has been shown to aid weight loss by boosting metabolism and reducing appetite. Whey protein can help increase fat loss while preserving lean muscle mass. Whey is more than just a high-quality protein source, it also contains other beneficial nutrients.
This includes lactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins Beyond just muscle, strength and leanness, whey protein may provide numerous other health benefits.
This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression 39 , 40 , 41 , It also protects against cancer, reduces symptoms of hepatitis, increases bone mineral density, improves immune function in HIV patients and increases the lifespan of mice 43 , 44 , 45 , 46 , 47 , 48 , 49 , 50 , 51 , 52 , The fact that whey protein is very high in the amino acid cysteine seems to mediate many of these health benefits.
Whey is high in essential amino acids and other healthy nutrients. Usually, manufacturers pasteurize the whey to kill bacteria and then dry it. Whey protein powder. Whey protein is a complete protein , containing all nine essential amino acids. Your body makes many amino acids on its own, but not essential amino acids. You have to get essential amino acids through your diet, and consuming whey protein is one way to do that. But they have plenty of health benefits.
But there are some drawbacks:. One study in exercising individuals found that taking whey protein supplements, including whey isolate or concentrate, led to improvements in lean mass and strength 6.
However, despite the minor differences in nutritional content, there is not strong evidence to suggest that whey isolate and concentrate have different effects in your body.
In regards to protein, one of the most important factors is your total daily intake. Both whey isolate and concentrate are high-quality proteins, and it is reasonable to expect that they will produce similar effects if an equivalent dose of protein is taken 3.
With that said, those who are limiting their fat, carbohydrate or lactose intake may prefer whey isolate since it is lower than whey concentrate in all three of these components. It is also worth noting that many supplements contain a blend of proteins that includes both whey isolate and whey concentrate. Whey protein consists of several fast-digesting proteins and is a common ingredient in dietary supplements.
Two common forms are whey isolate and whey concentrate. Whey isolate undergoes different processing than whey concentrate, which results in the isolate containing more protein with less carbs and fat per serving. However, these nutritional differences are small, and there is not strong support for different effects of these two types of whey protein. Whey isolate may be a good choice for those who are carefully limiting their fat, carb or lactose intake, though this form of whey is typically more expensive.
Taking a slightly higher dose of whey concentrate can result in getting the same total amount of protein as you would get from a whey isolate product, often at a lower cost. Regardless of which type you use, whey is a high-quality protein that can help you reach your daily protein intake goals.
This is a detailed article about whey protein, a type of protein shown to have numerous benefits for muscle mass, strength, fat loss and overall…. There are many protein powders to choose from, so we've compiled some of the best options to help you pick the right one for you.
Whey protein is a popular supplement with many health benefits, but some worry about its safety.
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