Why Whey Protein is the Best Protein For You

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You’ve probably heard of whey protein. Maybe you’ve seen it lining the shelves of your local health food store, featured in a recipe for a post-workout shake, or touted as an essential supplement by fitness enthusiasts. But do you know what whey protein is? More importantly, do you understand its benefits and why it should be a regular part of your diet?

Over the course of this article, we’ll be exploring the what, why, and how of whey protein. You’ll learn about its benefits, the difference between whey concentrate and isolate, and how to use it for weight loss. Whether you’re a gym-goer looking to optimize your recovery or simply aiming to maintain a healthy weight, there’s something here for you.

What is Whey Protein?

In simple terms, whey protein is a complete, high-quality protein extracted from milk. Milk is separated into solids, curds, and a liquid during the cheese-making process. This liquid is whey.

It might surprise you to learn that, historically, this whey was seen as a waste product in cheese-making.¹ It was often discarded without a second thought. That was until curious minds decided to investigate its potential.

As it turns out, that ‘waste product’ was a nutritional gold mine. Researchers found that whey protein is a ‘complete’ protein, meaning it contains all nine essential amino acids, the building blocks of protein that your body can’t produce on its own.² This revelation transformed how we view and use whey protein today.

But the story of whey protein doesn’t end there. There are different types of whey protein, namely whey concentrate and whey isolate. Each of these varieties has a unique production process and nutritional profile, which we’ll delve into later.

So, whey protein isn’t just a fancy supplement. It’s a natural, versatile source of essential nutrients that can be crucial to your health and fitness.

Whey Concentrate vs Whey Isolate

When it comes to whey protein, you’ll find it in two forms: whey concentrate and whey isolate. Both derive from the same source, but the difference lies in the processing method and their nutritional profiles.

Whey Concentrate is produced through ultrafiltration of whey, resulting in a product that retains a higher amount of bioactive compounds and nutrients.³ These include:

Immunoglobulins: These are proteins that play a key role in the immune function by fighting off bacteria and viruses.⁴
Lactoferrin: An iron-binding protein with potent antimicrobial and anti-inflammatory properties, contributing to improved gut and immune health.⁵
Growth Factors: Such as IGF-1, these compounds support cell growth and recovery.⁶

Whey concentrate generally contains around 70-80% protein, with the remaining percentage comprising carbohydrates, fats, and moisture. It also contains lactose, making it unsuitable for those with lactose intolerance.

On the other hand, Whey Isolate goes through a more intensive process known as cross-flow microfiltration. This method eliminates most carbohydrates and fats, yielding a product typically over 90% protein.⁷ It’s also virtually lactose-free, making it a viable option for those with lactose intolerance. However, the extra processing steps may strip away some of the beneficial bioactive compounds found in whey concentrate.

Now, you might wonder, which one is better?

The answer depends on your unique dietary needs and goals.

For general health: I recommend using a grass-fed whey concentrate, preferably with New Zealand-sourced dairy, and one which contains no artificial colors, flavors, sweeteners, or unnecessary ingredients like carrageenan. This ensures you get the best quality whey protein with the additional growth factors and nutrients in whey concentrate.
For muscle growth only, or for those with lactose intolerance: In this case, go with whey isolate. I still recommend you avoid artificial flavors, colors, sweeteners, and carrageenan, but remember that pure whey isolate doesn’t taste as good. So, you should have the right expectations when you buy high-quality whey isolate. Also, it’s not necessary to use grass-fed whey unless you’re doing so for the benefit of the cows. Since whey isolate is filtered so much, it doesn’t contain the beneficial growth factors in the concentrate. From purely a nutritional standpoint, whey isolate from non-grass-fed dairy will do the same as grass-fed whey without it costing as much.

Whey Protein Health Benefits

The beauty of whey protein lies not only in its convenience and versatility but also in its potent health and fitness benefits. Initially, it became popular with athletes and bodybuilders, but based on experience and supporting research, whey protein can play a significant role in health and fitness across all age groups, even in children.

Increases Muscle Growth and Supports Muscle Maintenance

A workout, while beneficial, is essentially a stressor that creates micro-damage in your muscles. In the recovery phase after a workout, the real magic happens – your body repairs the damage, building the muscles back stronger. This is where whey protein, especially its rich supply of branched-chain amino acids (BCAAs), plays a pivotal role.⁸

BCAAs, including leucine, isoleucine, and valine, are essential amino acids our bodies cannot produce. Hence, we must obtain them through our diet. Among the BCAAs, leucine stands out for its ability to stimulate muscle protein synthesis (MPS), the process that leads to muscle growth.⁹

Whey protein, being a leucine-rich source, can trigger MPS effectively, especially when consumed post-exercise. A study published in the American Journal of Clinical Nutrition showed that consuming whey protein (containing 3.5 grams of leucine) immediately after resistance exercise significantly increased MPS compared to consuming it two hours later.¹⁰ This highlights the importance of nutrient timing in maximizing whey protein’s muscle-building effects.

Furthermore, consuming whey protein after workouts aids recovery by reducing muscle soreness and enhancing muscle strength and performance. A 2017 meta-analysis found that protein supplementation post-workout significantly reduced muscle soreness and improved muscle performance during recovery from resistance exercise.¹¹

So, whey protein can be a valuable addition to your post-workout recovery regimen if you’re doing any form of resistance training.

While we’ve already discussed the benefits of whey protein for post-exercise muscle recovery and growth, it’s essential to acknowledge that whey’s muscle-supporting effects extend beyond the gym. Research shows that whey protein supplementation can benefit muscle health in various scenarios, with or without exercise, and across the lifespan.

Whey Protein With and Without Exercise

While it’s true that whey protein, in conjunction with resistance exercise, maximizes muscle protein synthesis, it doesn’t mean you won’t benefit if you’re not lifting weights.¹² Whey protein can stimulate muscle protein synthesis on its own, making it useful for those who may be less active or unable to engage in regular resistance exercise due to age or physical conditions.

A study in the Journal of the American College of Nutrition showed that supplementation with whey protein, even without exercise, improved lean muscle mass in elderly women, highlighting its potential role in combating age-related muscle loss.¹³

Whey Protein For Different Age Groups

Whey protein’s muscle-building and maintenance benefits are not exclusive to any particular age group. From young adults to the elderly, everyone stands to gain. For younger adults, whey protein can serve as an effective tool for building and preserving lean muscle mass. In older adults, it can help counteract sarcopenia, or age-related muscle loss, which can severely impact quality of life.¹⁴

A study published in the American Journal of Clinical Nutrition demonstrated that older men responded to whey protein intake, with or without resistance exercise, by significantly increasing muscle protein synthesis.¹⁵

I should also add that whey protein can play a significant role in nutrition for children, especially if they’re picky eaters. You can make a great-tasting shake or find high-quality protein bars with 20+ grams of protein, making it a far superior snack, breakfast, or meal option than what many kids eat daily.

Supports Weight Management

Managing weight involves a delicate balance of energy intake and expenditure. A vital part of this equation is maintaining satiety, or a feeling of fullness, which can deter overeating. Several studies have demonstrated the potential of whey protein to assist in weight management through a variety of mechanisms, from boosting satiety to enhancing body composition.¹⁶

Satiety and Caloric Intake

The satiating effect of whey is linked to its impact on gut hormones such as cholecystokinin and glucagon-like peptide-1, which signal fullness to the brain. Consuming a meal with whey protein leads to a greater release of these hormones, helping you feel full and satisfied.¹⁷

Research published in the British Journal of Nutrition demonstrated that participants who consumed a whey protein beverage experienced reduced subsequent food intake and increased feelings of fullness compared to a casein or carbohydrate-based beverage.¹⁸ This research underscores the potential of whey protein to aid in reducing overall caloric intake.

Body Composition

Beyond weight loss, whey protein can also play a critical role in enhancing body composition. It promotes fat loss while preserving or even building lean muscle mass.¹⁹ This is particularly important because muscle is metabolically more active than fat, meaning it burns more calories at rest. By helping to shift the body composition in favor of muscle over fat, whey protein can indirectly contribute to increased energy expenditure, aiding in long-term weight management.

A clinical trial published in Nutrition & Metabolism showed that obese subjects who supplemented with whey protein lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects on a control beverage.²⁰

Blood Sugar Control and Insulin Response

An often overlooked aspect of weight management is the control of blood sugar levels and insulin response. Both play a critical role in how your body stores and uses fat, directly impacting body composition. Regular consumption of whey protein can have positive effects on both, which can indirectly support weight management.²¹

Whey protein appears to have an insulinotropic effect, meaning it stimulates the production of insulin.²² While insulin often gets a bad rap for its role in fat storage, it’s vital to understand that this hormone also plays an important part in muscle protein synthesis. So, the insulin response to whey protein can help drive amino acids into muscle cells, supporting muscle growth and recovery.²³

A study published in The American Journal of Clinical Nutrition showed that whey protein could improve post-meal blood sugar control and insulin response in people with type 2 diabetes, particularly when consumed a few minutes before a meal.²⁴ Read more about why this works in my article Protein First.

Furthermore, whey protein may help modulate blood sugar levels by promoting feelings of fullness and reducing food intake, as we discussed earlier. With a slower, steadier release of sugar into the blood, your body is less likely to store excess calories as fat, assisting in weight management and healthier body composition.²⁵

Thus, whey protein’s impact on blood sugar control and insulin response represents another mechanism by which it can support weight management and body composition, further emphasizing its versatility as a dietary supplement.

Enhances Immune Function

Your immune system is your body’s first defense against harmful bacteria, viruses, and other pathogens. Diet and nutrition can significantly influence the functioning of this complex system, with certain nutrients known to have an immunomodulatory effect. One of these nutrients is whey protein.²⁶

Immunoglobulins and Other Bioactive Compounds

We already touched on the immunoglobulins in whey protein, which are essential to the body’s immune response. These proteins act as antibodies, binding to harmful foreign substances to neutralize them and stimulate their removal from the body.²⁷ Whey protein, particularly the concentrate form, is rich in immunoglobulins, helping to enhance your body’s natural defense mechanisms.

But it’s not just immunoglobulins. Whey protein also contains lactoferrin and lysozyme, compounds with potent antimicrobial properties. Lactoferrin, for instance, binds to iron—an element many bacteria need to multiply—thus inhibiting their growth.²⁸

Supporting Gut Health

The beneficial impact of whey protein on immune function extends to gut health. Your gut houses a large portion of your immune cells, and maintaining a healthy gut microbiota is critical to optimal immune function.²⁹

Studies have shown that whey protein can support gut health by promoting the growth of beneficial bacteria and inhibiting the proliferation of harmful ones.³⁰ In doing so, it may also help to alleviate inflammatory bowel conditions, further contributing to immune function.³¹

Disease and Infection

Whey protein, with its immune-boosting components, can also help to combat certain illnesses and infections. Research has shown it may be particularly beneficial in addressing respiratory infections and could even support immune function in individuals with HIV⁸.³²^,³³

More recent evidence suggests whey protein supplementation may reduce the risk of COVID-19 infections or similar viral infections.³⁴

Boosting Glutathione Production

Glutathione, often called the body’s “master antioxidant,” is critical to maintaining immune health. It helps neutralize harmful free radicals, reduces oxidative stress, and aids in the detoxification of harmful substances. Studies have shown that whey protein can enhance glutathione levels in the body, thus boosting overall immune function.³⁵

Whey protein, particularly the bioactive compounds found in whey concentrate, provides the amino acid cysteine, which is a key building block for glutathione production. Regular consumption of whey protein can therefore help maintain optimal glutathione levels and, by extension, support immune function.³⁶

Inflammation Modulation

Inflammation is a vital part of the immune response. However, chronic, low-grade inflammation can undermine health and contributes to numerous diseases. Evidence suggests that whey protein can help modulate inflammation, lending further support to immune function.³⁷

Specifically, the bioactive peptides found in whey can inhibit the production of pro-inflammatory cytokines, which drive the inflammatory response. By modulating these cytokines, whey protein can help maintain a healthy inflammatory balance, supporting immune health.³⁸

Additional Whey Protein Benefits

Though there isn’t a massive volume of supporting research like there is for the above benefits, the following are some additional health benefits of whey protein.

Bone Health: Some studies suggest that whey protein might help improve bone health. Proteins are crucial for bone formation, and whey protein, being a complete protein, may support bone health.³⁹
Heart Health: There’s also evidence that whey protein can reduce high blood pressure, one of the major risk factors for heart disease.⁴⁰
Anti-Cancer Properties: Some lab and animal studies indicate that whey protein may have anti-cancer properties, but human studies are needed to confirm these findings.⁴¹
Antioxidant Support: Whey protein is a source of the amino acid cysteine, which is needed for the synthesis of glutathione, one of the body’s most important antioxidants.⁴²
Skin Health: Whey protein might also have benefits for skin health. It’s been used in the cosmetic industry as an ingredient in products aimed at improving skin health and appearance.⁴³

Potential Side Effects of Whey Protein

Whey protein is generally well-tolerated and safe for most individuals, as evidenced by its widespread use and positive safety profile in numerous research studies.⁴⁴ However, like with any dietary supplement, some people may experience side effects, and it’s important to be aware of them.

Digestive Issues

One of the most common side effects reported with whey protein supplementation is digestive discomfort. This can manifest as bloating, gas, cramps, or diarrhea, especially in those who are lactose intolerant or sensitive to dairy products.⁴⁵

Allergic Reactions

Some individuals may have an allergy to milk proteins, which includes whey. Symptoms of a milk protein allergy can range from mild to severe, including skin reactions, digestive problems, and, in rare cases, anaphylaxis.⁴⁶

In these cases, it might be appropriate to choose a different protein supplement source, such as beef or egg protein, or to get all of your protein from whole food.

How to Choose the Best Whey Protein

Choosing a quality whey protein supplement can be a game changer when reaping the full range of benefits. But with so many options on the market, how do you discern between the good, the bad, and the not-so-good? I’ll outline a few important distinctions between the good and not-so-good options.

Avoid Artificial Sweeteners, Flavors, and Colors

First, avoid products with artificial sweeteners, flavors, and colors. While they might make the product taste better or look more appealing, they often come with health concerns. Studies suggest artificial sweeteners may negatively affect gut health and blood sugar regulation.⁴⁷ Artificial colors have been linked to various health issues, including allergic reactions and behavioral problems in children.⁴⁸ Instead, opt for a product sweetened with natural ingredients like stevia, lo han, or monk fruit. Some sugar alcohols are also acceptable.

Also, Avoid Carrageenan

Carrageenan, a thickening agent derived from seaweed, is often found in cheaper protein powders. While it’s used to improve texture, it’s not something you want in your whey protein. Some research suggests that carrageenan can cause inflammation, gut irritation and possibly contribute to serious gastrointestinal diseases.⁴⁹

Unfortunately, you can also consume carrageenan in everyday groceries such as yogurt, pizza, ice cream, and infant formula. Yes, you read that right! Some manufacturers put that nasty ingredient in baby formula!

Minimize Sugar Content

You don’t have to buy a zero-sugar protein powder. If you do, it’ll either contain artificial flavors and sweeteners to make it palatable, or it will be “clean” but taste awful. A little sugar, like 3-5 grams per serving, will be okay. Of course, you also shouldn’t take your high-quality, low-sugar protein powder and then mix it with juice and various fruits, which will load it with sugar. Be sensible when you blend it with other ingredients.

Practical Summary

Whey protein, a powerful nutrient once discarded in cheese-making, has emerged as a vital tool for achieving diverse health goals. Its ability to aid muscle growth and recovery, support weight management, and boost immune function are well-supported by scientific research.

When choosing between whey concentrate and isolate, remember that concentrate contains more bioactive compounds, offering a broader range of health benefits. These include immunoglobulins, lactoferrin, and growth factors that help with immune support, iron regulation, and cellular growth.

However, it’s crucial to be mindful of potential side effects. While generally safe, some individuals may experience digestive discomfort or allergic reactions. Always begin with small doses and consult with a healthcare provider if in doubt.

Quality matters when choosing a whey protein supplement. Avoid products with artificial sweeteners, flavors, colors, and the thickening agent carrageenan, which can lead to health issues. Instead, choose a product sourced from grass-fed, hormone-free cows. Not only does this provide a healthier balance of omega-3 to omega-6 fatty acids, it also ensures the product is free from unnecessary hormones and antibiotics.

I cannot say it often enough: A high-protein diet is crucial for long-term health and fitness. Using whey protein makes it easier to get your protein in, while offering some major health benefits while you consume it.

Photo by Jan Sedivy on Unsplash