Whey protein is a popular supplement used by athletes and bodybuilders to help build muscle and improve strength—but its benefits reach far beyond the gym. Whey protein is well-researched, and studies show that it offers an impressive list of health benefits that range from weight loss to lowering cholesterol.
Whey protein comes from whey—the liquid that separates from milk when making cheese. It’s a high-quality protein that contains all nine essential amino acids, which are the building blocks of proteins vital for muscle growth and repair. They are also crucial for making hormones, supporting immune function, and providing structure to your bones, hair, nails, and skin.
Whey protein powder comes in three main types:
- Whey Protein Concentrate: This type is the most common and least expensive and contains protein (35–80 percent), fat, and lactose—a sugar found in milk.
- Whey Protein Isolate: This type contains protein and is low in lactose and fat (85–90 percent protein)
- Whey Protein Hydrolysate: This type is pre-digested, or broken down, with enzymes so it is more easily absorbed.
In addition, whey protein boosts levels of glutathione, a powerful antioxidant our bodies produce that has many vital functions, including making DNA, supporting the immune system, supporting apoptosis (controlled cell death), forming sperm cells, and helping to reduce oxidative stress.
Supports Weight Loss
Whey protein has a great duality in that it helps build muscle and aids in weight loss.An article published in the American Journal of Clinical Nutrition concluded that high-protein diets (1.2 and 1.6 grams of protein per kilogram of body weight daily) improved appetite and helped manage body weight and cardiometabolic risk factors compared with low-protein diets. High protein diets also help us lose weight and fat and feel full, so we eat less.
A review published in the Journal of the American College of Nutrition of nine studies found that those who took whey protein substantially reduced body weight and fat compared with those receiving a placebo.
Related Stories
It also seems that not all protein powders are created equal. A small study of 90 overweight or obese adults found that those who supplemented with 56 grams of whey protein daily for 23 weeks had a 5-pound greater fat loss than those who supplemented with soy protein.
A randomized, double-blind study of obese participants reduced their caloric intake by 500 calories per day for 12 weeks. Subjects consumed either a whey protein drink or a placebo 20 minutes before breakfast and 20 minutes before dinner. Body fat and lean muscle tissue were measured. Although both groups lost a significant amount of weight, the group taking whey protein lost more body fat and preserved more lean muscle than the control group.
Helps Increase Bone Mass
Protein is vital to bone health. Getting enough protein is essential for growing bones during our younger years and preserving bone mass as we age, as it naturally declines—especially in women after menopause. According to a review, dietary protein increases bone mineral mass and lowers the rate of fractures in those with osteoporosis.A randomized controlled trial studied the effects of high-intensity dynamic resistance exercise and supplementation with whey protein on bone mineral density and sarcopenia in older osteosarcopenic men with low bone and muscle mass.Osteosarcopenia is a newly described syndrome characterizing the presence of osteoporosis—low bone mass and the loss of bone tissue—and sarcopenia—the loss of muscle mass, strength, and function, according to the British Journal of Hospital Medicine.
- (Ralf Liebhold/Shutterstock)
The study concluded that high-intensity resistance exercise, in addition to supplementation with whey protein, was a “feasible, attractive, safe, and highly effective option to fight osteosarcopenia in older men.”
A randomized, double-blind, placebo-controlled trial studied protein supplementation of 208 older men and women daily for 18 months. Participants incorporated 45 grams of whey protein or an amount of maltodextrin equal in calories into their diets for 18 months. The results showed that protein supplementation above the recommended dietary allowance (0.8 grams per kilogram of body weight) preserved fat-free body mass without adversely affecting skeletal health or kidney function in healthy, older adults.
Lowers Blood Pressure
Studies also show that whey protein can lower blood pressure. A randomized controlled trial of 70 overweight and obese adults who supplemented with 54 grams of whey protein daily for twelve weeks demonstrated improved blood pressure and vascular function.A systematic review and meta-analysis of 18 studies that included 1,177 people showed that supplementation with whey protein significantly reduced systolic blood pressure levels.
Stabilizes Blood Sugar
Research suggests that taking whey protein right before a meal helps to stabilize blood sugar levels and reduce appetite. Whey protein can also stabilize blood sugar levels when taken before a meal with a high glycemic index, making it invaluable for those with diabetes. Whey stimulates the production of insulin without considerable spikes in blood sugar.A study in the World Journal of Diabetes suggests whey protein can help manage diabetes symptoms as it decreases blood glucose levels, slows gastric emptying, stimulates insulin, and releases gut peptides—hormones released after you eat. Whey protein also suppresses appetite because of its effects on the gut-brain axis and hypothalamus.
Reduces Inflammation
Several studies have shown that whey protein can also reduce inflammation—commonly thought to be at the root of many degenerative diseases. A review published in the British Journal of Nutrition published in 2022 investigated the effects of whey and soy protein on inflammatory markers—C-reactive protein, IL-6, and TNF-alpha. The analysis concluded that whey and soy protein supplementation reduced inflammation by decreasing circulating C-reactive protein, IL-6, and TNF-alpha.A randomized controlled trial found that 13 weeks of supplementation with whey protein enriched with vitamin D and leucine reduced chronic, low-grade inflammation in older adults with sarcopenia. Sarcopenia often occurs as a natural consequence of aging.In a randomized controlled trial of 28 obese men from Australia, researchers gave the men four drinks containing one of the following: 50 grams of whey, 50 grams of fructose, 50 grams of glucose, or 25 grams of whey plus 25 grams of fructose. The researchers found that those who had the drink with 50 grams of whey protein had significantly decreased levels of ghrelin—a hormone that signals hunger to the brain—for up to four hours after consuming it.
Decreases Hunger
Protein is the most filling of the macronutrients, but not all proteins are created equal, and whey protein is more filling than casein and soy.
- (Estrada Anton/Shutterstock)
Lowers Cholesterol
A review published in the Journal of the American College of Nutrition found that supplementation with whey protein lowers body weight and total fat mass and improves various risk factors for cardiovascular disease—including levels of systolic and diastolic blood pressure, glucose, high-density lipoprotein, and total cholesterol in overweight or obese patients.A systematic review and meta-analysis published in 2020 of 22 studies also found that consuming whey protein considerably reduced triglyceride levels, total cholesterol, and low-density lipoprotein cholesterol levels. The study also found a significant reduction in HbA1c, a measurement of glucose in the blood.
Cautions
Whey protein is well tolerated by most people, but too much protein can cause side effects, mainly on digestion. Because whey protein comes from milk, it can cause a reaction in those who are lactose intolerant, leading to symptoms such as bloating, gas, stomach cramps, fatigue, irritability, headaches, and diarrhea. The good news is that these symptoms can likely be avoided by using whey isolate or hydrolysate, which have a much lower lactose concentration. Also, look for other ingredients on the label when taking whey protein, such as sweeteners and other additives, which can also cause digestive discomfort.Overall, whey protein is an excellent source of high-quality protein with a long list of health benefits that is easy to incorporate into your diet—making it a superb option for anyone looking to boost nutrition and improve health at the same time.
