Today, whey protein is an ingredient in many nutritional bars and shakes. Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Registered dietitian Maxine Smith, RD, LD , explains the pros and cons of whey protein and whether you need this supplement in your life.
Whey protein refers to a group of eight proteins found in milk. These proteins, in order from the biggest to smallest amounts in milk, are:. Manufacturers add enzymes to milk in the cheese-making process. Usually, manufacturers pasteurize the whey to kill bacteria and then dry it. People commonly use whey as supplementation, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean muscle mass.
But what is it, and what are the benefits of using it? Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content. There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties.
Here, we explain what the benefits might be, and look at some of the side effects and potential risks. Whey protein, pictured here, is used for many things including muscle building and weight loss. Anti-cancer properties : Promising results were published in the journal Anticancer Research for the use of whey protein concentrate in cancer treatment.
More research is needed. Lowering cholesterol : A study, published in The British Journal of Nutrition , gave whey supplements to 70 overweight men and women for 12 weeks and measured a number of parameters, such as lipid and insulin levels.
Asthma : Whey protein could improve the immune response in children with asthma. One small study involving 11 children, published in the International Journal of Food Science and Nutrition , found that children with asthma who were supplemented with 10 gram whey protein twice daily for 1 month had an improved immune response.
Blood pressure and cardiovascular disease : Research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension; their risk of developing heart disease or stroke was also lower. Reducing weight loss in people with HIV : A study published in the journal Clinical and Investigative Medicine found that whey protein may help reduce weight loss among HIV-positive patients.
If you buy through links on this page, we may earn a small commission. Whey protein contains an incredible range of essential amino acids, which are absorbed quickly 1. Numerous studies show that it can help you increase strength, gain muscle and lose significant amounts of body fat 2.
However, whey is more than just protein. It contains many other nutrients, some with potent biological effects. This is a detailed article about whey protein — what it is, how it works and how it can help you achieve your fitness and health goals. Whey protein is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese production.
Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a byproduct 3. Cheesemakers used to discard it before they discovered its commercial value 4. After being separated during cheese production, whey goes through various processing steps to become what people generally recognize as whey protein — a powder that is added to shakes, meal replacements and protein bars 5. Chocolate-, vanilla- and strawberry-flavored powders are popular.
This can be important for bodybuilders and gym enthusiasts, as well as people who need to lose weight or are simply lacking protein in their diet. Most flavored whey proteins are also rather delicious and can be used to add an incredible taste to healthy recipes like smoothies. Whey is generally well tolerated, though people with lactose intolerance need to be careful, and some people may even be allergic to it 6. Whey protein is a mixture of proteins in whey, which is a byproduct of cheese production.
The ones that you must get from foods are termed essential amino acids. Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them. Studies show that leucine is the most anabolic growth-promoting amino acid, and cysteine can help boost levels of the cellular antioxidant glutathione 8 , 9.
Whey protein appears to be particularly effective at stimulating growth in humans. The proteins in whey are of a very high quality. Whey protein concentrate seems to be the overall best option. Many options are available online. Many people also prefer the taste, which is probably due to the lactose and fat.
Keep in mind that even though concentrate is the most popular form, most studies have examined whey protein isolate. The main types of whey protein are concentrate, isolate and hydrolysate.
They can vary in protein content, taste, digestibility and price. The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength.
Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym. Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout.
Muscle protein synthesis is usually maximized in the time period after training 16 , 17 , 18 , However, a recent review of the evidence concluded that total daily protein intake is the most relevant factor in muscle growth.
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