When you think of whey protein, you probably picture a giant tub of protein powder being held by a giant bodybuilder. As a dietitian, I’m happy to say that whey protein has evolved a lot over the years and can offer numerous benefits outside of the gym.
Protein supplements come in many shapes, sizes, and sources – from dairy, beef, eggs, peas, soy, and…even crickets!
But, by and large, the most popular type is whey protein – and for good reason. It’s tasty and is backed by years of scientific research across various populations. It’s even found in infant formulas and medical nutrition therapy formulas for tube feeding.
For the purposes of this article, we will dive into what whey protein is, the different types of whey protein, the health benefits, and things to consider when choosing a whey protein supplement.
What You Need to Know
- Whey protein is a byproduct from cow’s milk and is rich in protein, branched-chain amino acids (BCAAs), and other active compounds such as beta-lactoglobulin, alpha-lactalbumin, and lactoferrin.
- Whey protein can be found in protein powders, drinks, meal replacements, bars, snacks, infant formulas, and more.
- Three main types of whey protein vary in terms of protein content and the way it’s processed: whey protein concentrate (WPC), whey protein isolate (WPI), and hydrolyzed whey protein (WPH).
- Whey protein is popular for many reasons, including a desirable nutritional profile, affordability, taste, and health benefits.
- Research shows that whey protein can have a positive effect on weight loss and weight maintenance, feeling full or levels of satiety, building muscle mass and strength during resistance training, and emerging areas such as immune health.
When I try to explain what whey protein is, I always think of the phrase “separating the curds from the whey”. Because that’s exactly how whey protein is made. It’s the byproduct of cheesemaking! When a coagulant is added to milk, the curds (which are high in casein) separate from the whey (the watery part of milk). The liquid whey then undergoes a manufacturing process that includes drying it into a powder. Add some flavoring and put it in a tub – Hello whey protein powder! [1]
Cow’s milk is comprised of two types of protein, about 80% is casein and 20% is whey. The attractive part about whey protein is how it’s digested and absorbed. Whey protein is a “fast-absorbing” protein, which means it causes a rapid increase in amino acids in the blood after it’s consumed. Casein, on the other hand, results in a slow and gradual increase [2].
Whey protein is the most popular type of protein powder for many reasons, including affordability, taste, mixability, and fast absorption. It’s also a high-quality, complete protein source, meaning it provides all 9 essential amino acids (essential amino acids are those the body can’t produce on its own). Compared to plant-based proteins, the body utilizes more from whey protein (also known as biological value or protein efficiency ratio). It’s also high in BCAAs, or branched-chain amino acids, such as leucine – Making it attractive for athletes who are exercising regularly and want to maintain or gain muscle mass.
Whey protein is very nutrient-rich, but the amounts of each nutrient depend on the whey protein type and the “whey” it’s processed. In general, here’s a breakdown of what can be found in whey protein [3]:
- Macronutrients – Primarily protein plus lower levels of carbohydrates and fats
- Minerals – Primarily calcium
- Amino acids – Including all of the essential amino acids with high concentrations of BCAAs (including leucine)
- Other compounds – Lactose, lactoferrin, beta-lactoglobulin, alpha-lactalbumin, bovine serum albumins, and immunoglobulins
Depending on the level of processing, there are different types of whey protein powders called whey protein concentrate (WPC), whey protein isolate (WPI) and whey protein hydrolysate (WPH) [3].
- Whey Concentrate – Whey concentrate is lower in protein (can range from 34-80%, but most commonly 80%) and has slightly higher fat and lactose than whey isolate. Because of the higher fat content, whey concentrates tend to have a better mouthfeel and taste.
- Whey Isolate – Whey isolate undergoes further processing so it is higher in protein (90% protein) and lower in fat and lactose content compared to whey concentrate. Whey isolate is also higher in leucine per scoop. Leucine is the key amino acid that triggers muscle protein synthesis. Whey isolate is a more premium form of protein and tends to cost more than whey concentrate. Whey isolates are also lower in lactose compared to whey concentrate, making it more desirable for people who are sensitive to it. There are even new, innovative technologies that enhance the bioavailability of whey protein isolate, called ioWhey technology. Click here to learn more.
- Whey Hydrolysate –This occurs when acid or enzymes are added during the manufacturing process, resulting in shorter amino acid chains, known as peptides [4]. When we ingest regular protein, our bodies break them down into smaller peptides through the digestion process. Thus, the benefit of hydrolyzed whey is it is “pre-digested” for you. However, this is a more expensive process so it tends to be higher in price.
Values per 100 gram portions, adapted from [3]
| Whey Concentrate | Whey Isolate | Hydrolyzed Whey Protein | |
|---|---|---|---|
|
Protein |
80% |
90% |
80-90% |
|
Calories |
412 |
371 |
360-400 |
|
Fat |
7% |
<1% |
0.5-6% |
|
Carbohydrates |
5% |
<1% |
0.5-6% |
|
Lactose |
5 g |
<1 g |
<1 g |
|
Features |
Better taste & mouthfeel |
High in Leucine & Lower in lactose |
Pre-digested peptides & amino acids |
|
Price |
$ |
$ $ |
$ $ $ |
How much protein do you need?
Daily protein needs vary depending on age, gender, health conditions, and level of physical activity. According to the current dietary guidelines in the US, it’s recommended for adults to consume 0.8g of protein per kilogram of body weight (or 0.35 grams per pound of body weight) [5]. To put that in perspective, for a 200 lb individual, their protein needs would be 72 grams per day. However, this recommendation is based on the minimum amount to be consumed per day. There are times when protein needs are higher in order to have a health benefit, such as exercise. The International Society of Sports Nutrition recommends 1.4-2g of protein per kg of body weight for exercising individuals trying to build and maintain muscle mass [6]. To use the same example of a 200 lb person, this would increase their protein needs to 127-181 grams per day.
It can be difficult to consume ALL of that protein through food alone, especially if you’re exercising intensely and trying to build muscle mass. That’s where a whey protein supplement can come into play. Most whey protein powders provide 25 grams of protein per serving, but protein amounts can vary depending on the product.
Benefits: What is whey protein good for?
Whey protein is high in the amino acid leucine, which is the most potent of the three BCAAs at activating muscle protein synthesis. When the body senses leucine, it responds by “turning on” protein synthesis through mTOR (mammalian target of rapamycin), the master regulator of protein synthesis. In order for muscles to grow, the rate of muscle protein synthesis must exceed the rate of muscle protein breakdown over time. The combination of resistance exercise along with adequate protein intake is essential when trying to build muscle and strength [1].
If you’re trying to lose weight, consuming adequate protein is key. Protein helps you to feel fuller and is more satiating compared to carbs and fat, which may help you eat less throughout the day. Protein also helps to maintain lean muscle mass during exercise, especially during times of lower calorie intake.
In a review of 35 clinical trials, researchers investigated the effects of whey protein supplementation on body composition outcomes. Results showed those who consumed whey protein had a statistically significant reduction in BMI and a significant increase in lean body mass compared to control groups (who consumed either a carbohydrate or a placebo). However, there were no significant changes in body weight, body fat mass, and waist circumference. The benefits of whey protein on body composition were more pronounced when combined with resistance training and an overall reduction in calories consumed [7]. There is also emerging research to suggest that hydrolyzed whey protein may result in decreased fat mass more than whey protein concentrate when combined with resistance training [6].
Whey protein contains several biologically active components that can play beneficial roles in the body, such as beta-lactoglobulin, alpha-lactalbumin, and lactoferrin. Once in the gut, these compounds “signal” different activities in the body, such as anti-microbial, anti-bacterial, and immune-supporting functions [3]. In particular, lactoferrin has been extensively explored for its role in supporting the immune system. So much so that bovine lactoferrin is often added to infant formulas for its many health benefits [8].
Whey Protein Supplements: Things to Consider
People always have lots of questions for me when it comes to whey protein. Here are some of the most common ones.
Is it good to drink whey protein every day?
Sure! As part of a well-rounded diet, whey protein can be a great way to supplement your daily protein needs.
Which whey protein should I buy?
That’s a loaded question! Whey protein can be found in just about anything these days, including protein powders, protein drinks, meal replacement powders and drinks, infant formulas, and protein bars and snacks. These products vary in terms of whey protein types (isolate, concentrate, hydrolysate), protein dose, additional ingredients, and flavor. I recommend speaking with a Registered Dietitian or a coach at GNC to help them find the right product for you.
READ MORE: Best Protein Powders of 2024
Who should avoid whey protein?
Whey protein should only be avoided if you have an allergy to milk or have dietary restrictions, such as vegan or lactose intolerance. Whey protein is a by-product from cows, so it may be considered vegetarian to those who avoid meats but are okay with things like eggs and dairy. Whey protein is also fairly low in lactose, especially whey protein isolate, however those with a lactose intolerance may want to avoid it or test their tolerance starting with a small amount and seeing how they feel.
READ MORE: TOP 20 PROTEIN POWDER QUESTIONS ANSWERED
The Bottom Line
Whey protein is the most popular type of protein supplement – and for good reason. It offers unique attributes that allow it to be easily mixed into water or used in food recipes, it’s affordable, and can benefit your health. It’s most widely found in protein powders, drinks, and meal replacements. It can be useful in maintaining or losing weight thanks to its satiating effect. It’s also highly popular among fitness enthusiasts and athletes to enhance strength and muscle mass while weight training. Reach out to a coach at GNC to get help finding the right whey protein for you.
References
- Whey Protein. Examine.com. Whey Protein benefits, dosage, and side effects (examine.com) Accessed Feb 8, 2024.
- Bendtsen LQ, Lorenzen JK, Bendsen NT, Rasmussen C, Astrup A. Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials. Adv Nutr. 2013 Jul 1;4(4):418-38. doi: 10.3945/an.113.003723. PMID: 23858091; PMCID: PMC3941822.
- U.S. Dairy Export Council. Reference Manual for U.S. Whey and Lactose Products. usdec.files.cms-plus.com/PDFs/2008ReferenceManuals/Whey_Lactose_Reference_Manual_Complete2_Optimized.pdf
- Manninen AH. Protein hydrolysates in sports nutrition. Nutr Metab (Lond). 2009 Sep 28;6:38. doi: 10.1186/1743-7075-6-38. PMID: 19785737; PMCID: PMC2761917. Protein hydrolysates in sports nutrition – PubMed (nih.gov)
- Dietary Reference Intakes. Institute of Medicine. Summary Tables, Dietary Reference Intakes | Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids | The National Academies Press
- Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153. International Society of Sports Nutrition Position Stand: protein and exercise – PubMed (nih.gov)
- Sepandi M, Samadi M, Shirvani H, Alimohamadi Y, Taghdir M, Goudarzi F, Akbarzadeh I. Effect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials. Clin Nutr ESPEN. 2022 Aug;50:74-83. doi: 10.1016/j.clnesp.2022.05.020. Epub 2022 Jun 6. PMID: 35871954. Effect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials – PubMed (nih.gov)
- Ashraf MF, Zubair D, Bashir MN, Alagawany M, Ahmed S, Shah QA, Buzdar JA, Arain MA. Nutraceutical and Health-Promoting Potential of Lactoferrin, an Iron-Binding Protein in Human and Animal: Current Knowledge. Biol Trace Elem Res. 2024 Jan;202(1):56-72. doi: 10.1007/s12011-023-03658-4. Epub 2023 Apr 14. PMID: 37059920; PMCID: PMC10104436. Nutraceutical and Health-Promoting Potential of Lactoferrin, an Iron-Binding Protein in Human and Animal: Current Knowledge – PubMed (nih.gov)