The Benefits Of Whey Protein + How To Find A High-Quality Option

Whey is the clear liquid portion of milk left over from the cheese or yogurt manufacturing process after coagulation and curd removal.

The milk undergoes quality testing before enzymes are added to separate the curd (casein) from the liquid whey. Then, the liquid whey is pasteurized before being processed into its concentrate and isolate forms.

Whey is a high-quality complete protein (meaning it contains all nine essential amino acids1), and it makes up 20% of the protein2 found in dairy milk.

There are three main types of whey protein: concentrate (WPC), isolate (WPI), and hydrolysate (WPH). WPC contains 70 to 80% protein and is the least processed form3, retaining some lactose and fat content and other nutritional value. WPI is a more processed form of whey, comprising 90 to 95% protein and less than 1% lactose4, making it a safer option for people with lactose intolerance.

Whey protein contains sufficient amounts of all nine essential amino acids (the building blocks of protein6), making it an excellent high-quality protein option.

If your fitness goal is to improve your body composition (your proportion of lean body mass and body fat mass8), whey protein can help you get there.

According to one study9, the best results have been found when whey protein intake is combined with resistance training and reduced calorie intake.

Taking whey protein can ramp up protein metabolism and exercise recovery, per one study11. Whey protein enhances "whole body anabolism" (e.g., muscle-building) to help support recovery and muscle protein synthesis after strenuous exercise like resistance training.

Additionally, whey protein is an excellent source of the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine, which are well-research and praised for their benefits regarding muscle protein synthesis12 and post-exercise recovery13.

"Whey is often considered the gold standard for its ability to maximally stimulate protein synthesis for the least amount of protein. This is because it is well absorbed and has a very high leucine content," Eric Williamson, Ph.D., R.D., a registered dietitian, exercise nutrition expert, and founder of Unlocked Fitness and Nutrition, tells mindbodygreen.

Whey protein can support fat loss in various ways. First of all, it's filling, and eating it may help reduce your overall calorie intake14. In addition, whey protein may boost your metabolism11 and make it work more efficiently to burn more calories and reduce waist circumference9, even at rest.

Satiety is the feeling of fullness and satisfaction you experience after a meal. It helps to suppress hunger and cravings to help reduce caloric intake and prevent overeating. And among the three macronutrients (carbs, fats, protein), protein is well known as being the most satiating16.

High blood pressure (also called hypertension) can jeopardize cardiovascular health by increasing risk of stroke, heart attack, chronic kidney disease, and vascular dementia.

One study18 found whey protein significantly decreased systolic blood pressure in overweight and obese adults with mild hypertension by improving endothelial function (opening and closing of the arteries).

Research shows whey protein may be an effective supplement for helping to treat Type 2 diabetes. Type 2 diabetes is a chronic condition characterized by high blood sugar levels and impaired function of the hormone insulin that allows cells to absorb blood sugar.

Whey protein can improve blood sugar control19 and reduce insulin resistance20 in people with Type 2 diabetes.

Whey has a more complete amino acid profile than plant (or vegan) protein sources like soy, pea, and brown rice. However, research24 shows that whey and plant proteins are equally beneficial for body composition25, strength, muscle growth, and recovery.

While plant and vegan proteins can be as effective as whey, you typically need to consume more of them to reap the same benefits, according to one study26. That means you'll need to eat more to reach your protein needs and potentially cause weight gain.

Dietary supplements, such as protein powders, should only be used as the name indicates: to supplement an already well-balanced diet.

With that said, supplements like whey protein can be an excellent option for helping to fill in nutritional gaps and meet daily protein needs.

This is especially true if your fitness goal is to build muscle or enhance athletic performance. The American College of Sports Medicine (ACSM) recommends athletes and highly active people consume between 1.2 and 2.0 grams of protein per kilogram (g/kg) of body weight daily—significantly more compared to the current recommendation of 0.8 g/kg of body weight daily27.

Whether you prefer whey protein concentrate, isolate, or hydrolysate, choosing a high-quality supplement is crucial. "Ensuring your protein supplement has been third-party tested can help ensure the product is pure and does not contain banned substances," says Williamson. When looking for a high-quality protein powder, choose an unsweetened, sugar-free product with few added ingredients to reap the most health benefits possible.

Regularly consuming more than 2.0 grams of protein per kilogram of body weight daily can possibly lead to digestive, kidney, and vascular health issues29.

"Too much protein could lead to inadequate consumption of other important nutrients like fat, fiber, carbohydrates, vitamins, and minerals," says Williamson. "For example, if you experience constipation, you may be consuming too much protein instead of adequate fiber."

In addition, high protein intake can negatively impact kidney function30 in those with kidney disease.