Whey protein: benefits, uses, side effects

• Whey is a protein supplement derived from dairy products that contains all nine essential amino acids.
• The benefits of whey protein include building muscle mass or losing weight.
• Although whey is considered safe, it can cause acne, bloating, and unintentional weight gain.
• Visit Insider’s Health Reference Library for more tips.

Whey protein has created a buzz among athletes and exercise enthusiasts as being the “gold standard” for protein supplements.

To determine if whey protein deserves this title, we spoke with two dietitians about the benefits, potential side effects, and the different types.

What is whey protein?

Whey is a protein derived from dairy products and is sold as a protein powder supplement.

One of the reasons whey protein is the most popular protein supplement on the market is because it’s a complete source of protein, says Kelly Jones, RD, registered dietitian and certified sports dietitian.

Complete proteins contain all nine essential amino acids that your body needs to function normally. There are around 20 amino acids, but those nine cannot be produced by the body on its own, which means you have to get them through your diet.

Besides being a complete protein, whey is also rich in leucine. Leucine is an amino acid known to help build and repair muscle, which is why many athletes tend to opt for whey protein supplements over other protein powders, Cassetty says.

Although you can find leucine in some herbal protein supplements, these supplements are less likely to be complete protein sources.

Here’s a nutritional breakdown of your Daily Value (DV) of calories, protein, fat, and carbohydrates in one serving – 30 grams – of whey protein.

Benefits of whey protein

Whey is a convenient and effective supplement choice for those who need an extra boost to meet their daily protein needs. Here are some of the benefits of adding whey protein to your diet:

• Whey protein can help you lose weight: A small 2008 study compared weight loss between a control group and a group that added whey protein to their diet. Both groups reduced their calorie intake by 500 calories. Those who consumed whey protein lost significantly more fat and retained more lean muscle mass than those who did not.
• Whey protein can help you gain weight: Adding whey protein to your diet is an easy way to increase your overall calorie intake, thereby contributing to weight gain. To gain healthy weight, try increasing your calories by about 500 – or 4 servings of whey protein – per week and add resistance training to your exercise routine.
• Whey protein can help you build muscle: Adding whey protein to your diet, along with regular exercise and meeting your daily protein needs, has been shown to improve muscle building and muscle preservation.

Side effects of whey protein

Whey protein is generally safe, but people with certain sensitivities may experience some side effects, such as:

• Digestive issues like indigestion or bloating
• Unintentional weight gain
• Acne, because it is a dairy product
• Low level exposure to heavy metals, such as cadmium or BPA

The supplements are not regulated by the FDA, which means that it is up to the manufacturers to assess the safety of the product. For this reason, it is important to be selective and informed when it comes to choosing a whey protein supplement.

“I highly recommend buying only whey protein products that are third party tested,” Jones says. This means that an organization has independently tested the products in a supplement to make sure that they are safe.

Whey protein can also interact with certain drugs, reducing the body’s ability to absorb certain drugs. These include:

• Albendazole: medicine for certain parasites such as tapeworms
• Alendronate: an osteoporosis medication
• Certain antibiotics like Cipro and Penetrex

Types of whey protein

The types of whey protein differ in their degree of processing and protein concentration. According to Jones, there are three types of whey protein:

• Whey protein isolate: This type is made up of at least 90% protein. It is the most processed because most or all of the carbohydrates and fats are eliminated.
• Whey protein concentrate: This type contains 70% to 80% protein. It is the least processed and contains carbohydrates and fats. It is also generally the cheapest form of whey protein.
• Whey protein hydrolyzate: This type contains 80% to 90% protein. It is the fastest and easiest type of whey to digest.

All types of whey contain small amounts of lactose, but whey protein concentrate contains the highest concentration.

If you’re not sure which type of protein is right for you, consider seeking help from a doctor or dietitian. “The right protein can vary for each person, depending on their digestion, performance, allergies and health goals,” says Jones.

Takeaway from the insider

Whey protein is a convenient option that can help you meet your daily protein needs. It is safe for most people to consume and can help you achieve a variety of health goals, including weight gain,

weightloss
and muscle growth.

Whey protein is not regulated by the FDA, so it’s important to do your research or consult a doctor or dietitian before choosing a protein supplement.