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What is whey protein and how do you take it? Learn all you need to know about whey
protein powder in our handy guide, complete with benefits and side effects
Summary
1What is whey protein?
Whey is said to be a by-product of cheese making. Whey protein also has some exclusive characteristics that set it apart from other protein sources...
2When to use whey protein
Anyone who likes to keep fit, whether through yoga, long walks or swimming, will need protein to maintain optimal muscle mass and strength...
3Possible benefits of whey protein
Other than helping you to meet your RDA and contributing to muscle growth, how else is protein or whey good for you?
There are heaps of different sources you can work into your diet, but there are different kinds too. One that gets a lot of airtime is whey protein – but why? Let’s dive into all things whey protein because – as our sports nutritionist Emily Foster says – “it’s great for right after exercise because it means that muscles can use it straight away.”
Protein is one of the most important energy-giving nutrients, playing a vital role in building
muscles, healing wounds, making new cells and repairing old ones.1
That’s why people who exercise frequently may pay particular attention to the amount of
protein they get in their diet. However, you can also find protein in animal products such as
meat and eggs, as well as vegetarian-based sources like nuts and beans.1,2
What is whey protein?
Whey is said to be a by-product of cheese making.3 For a long time, the benefits of whey for humans were ignored and it was traditionally fed to animals. However, it’s gained popularity in recent years due to its nutritional profile, which has been shown to include a high amount of protein.3,4
Whey protein also has some exclusive characteristics that set it apart from other protein sources. For example, some emerging research shows whey is rich in amino acids (which are the building blocks of protein), minerals, vitamins and lactose, making it a complete, high-quality protein with a rich amino acid profile.3-5
When whey is produced for commercial use (for instance, in those big tubs you see), the amount of protein is concentrated. In particular, when a threshold of 90–95% protein is reached, something called whey protein isolate is produced (WPI), and it’s this substance that’s often used in sports nutrition products.4
When to use whey protein
Anyone who likes to keep fit, whether through yoga, long walks or swimming, will need protein to maintain optimal muscle mass and strength, some studies have shown.6-8
Essentially, exercising results in muscle growth, unless you’re not getting enough protein in your diet, as some studies suggest.6
Whey, in particular, is an ideal source of protein to help your muscles recover, as the body absorbs it efficiently, making it a ‘fast-digesting protein’.4 So, if you’re trying to maximise your muscle growth, the best time to consume whey is thought to be either immediately before, during or right after a workout.4
As a general rule of thumb, healthy adults need roughly 0.75-1g of protein per kilogram of body weight per day.9,10
However, this can vary – your protein requirements depend on all sorts of things, from age to activity level to overall health. For example, if you’re unwell or recovering from an operation, your requirements might be closer to 1.5g per kg. The more active you are, the higher your protein requirement too. Strength and endurance athletes tend to need more than twice this recommended daily allowance (RDA)9,10
If you’re not sure how much protein you need, the best way to find out is by checking with your doctor. They’ll be able to discuss any of your health concerns or lifestyle factors with you to let you know how much protein you should be eating.
Possible benefits of whey protein
Other than helping you to meet your RDA and contributing to muscle growth, how else is protein or whey good for you?
The answer is in lots of different ways, as a few initial clinical studies suggest. So keep reading to learn more about the potential benefits it could bring.
An increased protein intake has been found to support weight loss and management.11-13
If you struggle with snacking or overeating, protein can help you feel more full (satiated) than
other types of nutrients like fat or carbs.12 By helping you feel fuller for longer, protein can
delay the return of hunger and lower your general food intake as a result.12
One randomised study involving 70 participants aged between 18-65 years of age, found
that whey increased satiety to a greater extent than casein protein, another type of dairy
protein.12,14 However, this is up for debate – some studies suggest the opposite.15
Another potential benefit of whey protein is its effect on your immune system. Emerging
research suggests that consuming more whey protein may increase the immune response
and decrease the incidence of disease.16-18
Research, although quite limited, has revealed that whey protein may improve insulin
sensitivity (how well your body responds to the effects of insulin, which manages blood
sugar levels).17 This not only helps protect your blood vessels from the damage associated
with insulin resistance but may also reduce your overall risk of heart disease.19,20
The amino acids in whey protein are believed to be great for keeping your muscles healthy
and strong. A recent analysis of all the literature in this area reported that whey protein can
accelerate the rate of muscle recovery following resistance training. However, there is
conflicting data and more research in this area is needed.21,22
Whey contains proteins found in dairy called ACE inhibitors (angiotensin-converting-enzyme
inhibitors). So, how does this relate to blood pressure?
Well, ACE inhibitors act on the system which regulates blood pressure. As a result, whey
protein has been found to lower blood pressure levels.23 However, larger-scale, higher-
quality clinical research is needed to form a conclusion.24
Problems with whey protein side effects
While whey protein can offer a number of great potential benefits, there are some things you should also be aware of – particularly if you plan on using it to meet a lot of your daily protein requirements.
Some small studies have shown that consuming whey protein is generally safe for people
with healthy kidneys.25,26 However, there has been evidence to show that a large amount may
accelerate kidney damage in people with diagnosed kidney disease.27,28
Whey protein has been linked to the development of acne. This is thought to be due to the
way milk-whey proteins increase levels of a hormone called IGF-1, which can contribute to
an increased amount of oil (sebum) in the skin.28,29
As whey protein is derived from milk, it’s worth pointing out that it’s not suitable for those
who don’t consume milk due to dietary preferences, such as veganism. It’s also not suitable
for individuals with a milk allergy or sensitivity.30
However, the good news is that there are plenty of other plant-based protein powders you
can use as an alternative.
Whey protein products
Whey protein comes in a variety of forms, so you’re bound to find one that works for
you. Here are some of the main ways you can add whey protein to your diet.
Perfect for adding to protein shakes or smoothies for a quick pick-me-up, whey and wheybolic protein powder is a tasty way to keep on top of your protein intake. Check out our protein powder recipes for inspiration on how to blend your whey protein into delicious cookies, pancakes and lollies.
The ideal on-the-go snack. Satisfy your mid-afternoon, pre-workout or post-workout cravings with whey protein bars, which are available in a variety of sizes and flavours.
If you’re short on time, whey protein drinks are a convenient way to up your protein intake throughout the day. Simply pop one into your bag for after a workout or to sip on during the day while you’re at work.
The final say
Consuming whey protein is a great way to help increase your protein levels quickly, easily
and relatively cheaply. So why not take a look at our full range of bulk whey protein products?
However, for personalised medical advice or to discuss adding whey protein to your diet,
always speak to your healthcare provider first.
Remember, food supplements like whey protein must also not be used as a substitute for a
varied and balanced diet and a healthy lifestyle.
While we strive for accuracy and balance, please be aware that this article may discuss
products available for purchase through Holland & Barrett. Consult a healthcare professional
before making any health-related decisions.
- NHS. The importance of protein in your diet [Internet]. [Cited 2024 Apr 13]. Available from: https://www.berkshirehealthcare.nhs.uk/media/109513434/importance-of- protein-in-diet-bhp220.pdf.
- NHS. The Eatwell Guide [Internet]. [Cited 2024 Apr 13]. Available from: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell- guide/.
- Jooyandeh, H. ‘Whey proteins: Health benefits and food applications.’ ResearchGate. 2016. Available from: https://www.researchgate.net/profile/Hossein- Jooyandeh/publication/299286785_WHEY_PROTEINS_HEALTH_BENEFITS_AND_FOOD _APPLICATIONS.
- Kadam, B., et al. ‘Health Benefits of Whey: A Brief Review.’ International Journal of Livestock Research. 2018;8(5):31. Available from: 10.5455/ijlr.20170411022323.
- NHS. Amino acids [Internet]. Gloucestershire Hospitals NHS Foundation Trust. [Cited 2024 Apr 10]. Available from: https://www.gloshospitals.nhs.uk/our-services/services- we-offer/pathology/tests-and-investigations/amino-acids/
- Wu, G. ‘Dietary Protein Intake and Human Health.’ Food & Function. 2016;7(3):1251–65. Available from: https://doi.org/10.1039/c5fo01530h.
- Ralf Jäger, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition [Internet]. 2017 Jan 3 [cited 2024 Jun 17];14(1). Available from: https://jissn.biomedcentral.com/articles/10.1186/s12970- 017-0177-8
- Nunes EA, Colenso‐Semple L, McKellar SR, Yau T, Muhammad Usman Ali, Fitzpatrick‐Lewis D, et al. Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults. Journal of cachexia, sarcopenia and muscle [Internet]. 2022 Feb 20 [cited 2024 Jun 17];13(2):795–810. Available from: https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.12922
- NHS. High protein diet as advised by your dietician [Internet]. [Cited 2024 May 15]. Available from: https://www.bfwh.nhs.uk/wp-content/uploads/2020/05/HP-booklet.pdf.
- British Nutrition Foundation. Sport and exercise [Internet]. [cited 2024 Apr 28]. Available from: https://www.nutrition.org.uk/creating-a-healthy-diet/sport-and- exercise
- Astrup, A., et al. ‘The role of higher protein diets in weight control and obesity-related comorbidities.’ International Journal of Obesity. 2014;39(5):721–6. Available from: https://doi.org/10.1038/ijo.2014.216.
- Pal, S., et al., Hagger, M. et al. Comparative effects of whey and casein proteins on satiety in overweight and obese individuals: a randomized controlled trial. Eur J Clin Nutr. 2014; 68, 980–986. https://doi.org/10.1038/ejcn.2014.84
- Wycherley, Thomas P., et al. Effects of Energy-restricted High-protein, Low-fat Compared with Standard-protein, Low-fat Diets: A Meta-analysis of Randomized Controlled Trials. The American Journal of Clinical Nutrition. 2012;96, 6: 1281-1298. https://doi.org/10.3945/ajcn.112.044321.
- Chungchunlam, SMS., et al. Effects of whey protein and its two major protein components on satiety and food intake in normal-weight women. Physiology & Behavior. 2017;175:113–8. Available from: https://doi.org/10.1016/j.physbeh.2017.03.044.
- Abou-Samra, Rania, et al. Effect of Different Protein Sources on Satiation and Short- term Satiety When Consumed As a Starter. Nutrition Journal. 2011; 10, 139. https://doi.org/10.1186/1475-2891-10-139.
- Patel, S. Emerging Trends in Nutraceutical Applications of Whey Protein and Its Derivatives. Journal of Food Science and Technology. 2015; 52, 11:6847-6858. https://doi.org/10.1007/s13197-015-1894-0
- Gallo, Valentina, et al. Antiviral Properties of Whey Proteins and Their Activity against SARS-CoV-2 Infection. Journal of Functional Foods. 2022; 89: 104932. https://doi.org/10.1016/j.jff.2022.104932 .
- Ha, D-J., et al. Dietary Whey Protein Supplementation Increases Immunoglobulin G Production by Affecting Helper T Cell Populations after Antigen Exposure. Foods. 2021;10(1):194–4. Available from: https://doi.org/10.3390/foods10010194.
- Adams, RL., et al. ‘Insulinotropic Effects of Whey: Mechanisms of Action, Recent Clinical Trials, and Clinical Applications.’ Annals of Nutrition and Metabolism. 2016;69(1):56–63. Available from: https://doi.org/10.1159/000448665.
- Price D, Jackson KG, Lovegrove JA, David Ian Givens. The effects of whey proteins, their peptides and amino acids on vascular function. Nutrition bulletin [Internet]. 2022 Feb 17 [cited 2024 Jun 17];47(1):9–26. Available from: https://onlinelibrary.wiley.com/doi/full/10.1111/nbu.12543
- Davies, R., et al. ‘The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function following Resistance Training: a Systematic Review and Meta-Analysis.’ Nutrients. 2018;10(2):221. Available from: https://doi.org/10.3390/nu10020221.
- Pearson AG, Hind K, Macnaughton LS. The impact of dietary protein supplementation on recovery from resistance exercise-induced muscle damage: A systematic review with meta-analysis. European journal of clinical nutrition [Internet]. 2022 Dec 13 [cited 2024 Jun 17];77(8):767–83. Available from: https://www.nature.com/articles/s41430-022-01250-y
- Yang J, Wang HP, Tong X, Li ZN, Xu JY, Zhou L, et al. Effect of whey protein on blood pressure in pre‐ and mildly hypertensive adults: A randomized controlled study. Food science & nutrition [Internet]. 2019 Apr 21 [cited 2024 Jun 17];7(5):1857–64. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6526665/
- Córdova-Dávalos, L. ‘Glycomacropeptide Bioactivity and Health: A Review Highlighting Action Mechanisms and Signaling Pathways.’ Nutrients. 2019;11(3):598. Available from: https://doi.org/10.3390/nu11030598
- Vajdi, M., et al. ‘The effects of whey protein on blood pressure: A systematic review and dose-response meta-analysis of randomized controlled trials.’ Nutrition, Metabolism and Cardiovascular Diseases. 2023;33(9):1633–46. Available from: https://doi.org/10.1016/j.numecd.2023.05.025.
- Zhou, L-M., et al. ‘Effect of Whey Supplementation on Circulating C-Reactive Protein: A Meta-Analysis of Randomized Controlled Trials.’ Nutrients. 2015;7(2):1131–43. Available from: https://doi.org/10.3390/nu7021131.
- Antonio, J., et al. ‘A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males.’ Journal of Nutrition and Metabolism. 2016;2016:1–5. Available from: https://doi.org/10.1155/2016/9104792.
- Whey protein supplementation and its potentially adverse effects on health: a systematic review [Internet]. Applied Physiology, Nutrition, and Metabolism. 2021 [cited 2024 Jun 17]. Available from: https://cdnsciencepub.com/doi/10.1139/apnm- 2020-0370?url_ver=Z39.88- 2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed
- Baldwin, H., et al. ‘Effects of Diet on Acne and Its Response to Treatment.’ American Journal of Clinical Dermatology. 2020;22(1). Available from: https://doi.org/10.1007/s40257-020-00542-y.
- Malik TF, Panuganti KK. Lactose Intolerance [Internet]. Nih.gov. StatPearls
Publishing; 2023 [cited 2024 Jun 17]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532285/
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