Whey Protein

Last Updated: October 12, 2023

Whey protein is one of the two high-quality proteins derived from cow’s milk (casein being the other). Its high digestibility, quick absorption, and well-researched benefits for muscle gain and cardiometabolic health make it a popular protein supplement among athletes and older adults.

Whey Protein is most often used for

What is whey protein?

Whey protein is a collection of proteins found in whey, a byproduct of cheesemaking. When a coagulant (usually rennet) is added to milk, the curds (casein) and whey separate; whey protein is the water-soluble part of milk. Whey protein is often consumed as a supplement in the form of dry powders with various levels of processing that affect how concentrated a source of protein they are and how fast they’re absorbed. There are three main types of whey protein: whey concentrate, whey isolate, and whey hydrolysate.

What are whey protein’s main benefits?

Whey is considered to be a high-quality, well-absorbed source of protein with benefits that are similar to those of increasing protein intake in general, such as augmenting muscle gain when paired with resistance training, limiting muscle loss during low-calorie diets/aging, and modestly limiting fat gain during periods of excessive calorie intake (e.g., “bulking”).

Whey contains high levels of the amino acid leucine, which is the most proteogenic (capable of increasing muscle protein synthesis or MPS) amino acid. As such, whey may be more potent at stimulating MPS than other protein types.[31] Furthermore, supplementing with whey may benefit blood pressure,[32] endothelial function,[33] and appears to improve several glycemic- and lipid-related biomarkers in adults with type 2 diabetes and other metabolic conditions.[34][35][36]

What are whey protein’s main drawbacks?

Some individuals may experience digestive discomfort, bloating, gas, or diarrhea after consuming whey protein, but this will depend on the dose and one’s tolerance. Whey protein concentrate contains the milk sugar lactose, so individuals with lactose intolerance may want to avoid this form of whey protein in favor of isolate/hydrolysate (which don’t contain fat and contain very little lactose, making these forms of whey protein tolerable by all but the most lactose-sensitive individuals).

Whey (and protein in general) does not harm the liver or kidneys, but high-protein diets can exacerbate or accelerate pre-existing damage. People with damaged livers or kidneys should exercise caution when increasing protein intake quickly without the guidance of a doctor. See more below: “Can eating too much protein be bad for you?”

Furthermore, a 2018 report on protein powders found that of the 134 products tested, over 70% of them had detectable levels of lead and cadmium. However, no data were reported on whey protein powders specifically and it should be noted that “detectable” does not necessarily mean harmful.[37]

How does whey protein work?

Whey protein appears to resist coagulation in the stomach and pass quickly to the intestines (at least when compared to casein and other proteins). Leucine spikes in the blood approximately 40–60 minutes after the ingestion of whey protein,[31] which is quicker than that observed for other protein sources (e.g., tuna, turkey, and egg).[38] As such, whey rapidly stimulates muscle protein synthesis (MPS).

What else is Whey Protein known as?
Note that Whey Protein is also known as:
  • whey
  • whey concentrate
  • whey isolate
  • whey hydrolysate
  • hydrolyzed whey
  • whey protein powder
Whey Protein should not be confused with:
Dosage information

Optimal protein intake will vary depending on one’s unique goals, and you can use our protein intake calculator to estimate your optimal daily protein intake, which is based on the evidence presented in our optimal protein intake guide.

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References
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Examine Database References
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  3. Weight - Masoome Piri Damaghi, Atieh Mirzababaei, Sajjad Moradi, Elnaz Daneshzad, Atefeh Tavakoli, Cain C T Clark, Khadijeh MirzaeiComparison of the Effect of Soy protein and Whey protein on Body Composition: A Meta-Analysis of Randomized Clinical TrialsBr J Nutr.(2021 May 11)
  4. Weight - Sepandi M, Samadi M, Shirvani H, Alimohamadi Y, Taghdir M, Goudarzi F, Akbarzadeh IEffect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials.Clin Nutr ESPEN.(2022-Aug)
  5. Lean Mass - Weisgarber KD, Candow DG, Vogt E SMWhey Protein Before and During Resistance Exercise Has No Effect on Muscle Mass and Strength in Untrained Young AdultsInt J Sport Nutr Exerc Metab.(2012 Jul 4)
  6. Lean Mass - Andersen LL, Tufekovic G, Zebis MK, Crameri RM, Verlaan G, Kjaer M, Suetta C, Magnusson P, Aagaard PThe effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strengthMetabolism.(2005 Feb)
  7. Weight - Vatani DS, Golzar FAChanges in antioxidant status and cardiovascular risk factors of overweight young men after six weeks supplementation of whey protein isolate and resistance trainingAppetite.(2012 Aug 10)
  8. Insulin - Reitelseder S, Agergaard J, Doessing S, Helmark IC, Lund P, Kristensen NB, Frystyk J, Flyvbjerg A, Schjerling P, van Hall G, Kjaer M, Holm LWhey and casein labeled with L-1-13Cleucine and muscle protein synthesis: effect of resistance exercise and protein ingestionAm J Physiol Endocrinol Metab.(2011 Jan)
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  10. Bone Mineral Density - Zhu K, Meng X, Kerr DA, Devine A, Solah V, Binns CW, Prince RLThe effects of a two-year randomized, controlled trial of whey protein supplementation on bone structure, IGF-1, and urinary calcium excretion in older postmenopausal womenJ Bone Miner Res.(2011 Sep)
  11. Blood glucose - Bortolotti M, Maiolo E, Corazza M, Van Dijke E, Schneiter P, Boss A, Carrel G, Giusti V, Lê KA, Quo Chong DG, Buehler T, Kreis R, Boesch C, Tappy LEffects of a whey protein supplementation on intrahepatocellular lipids in obese female patientsClin Nutr.(2011 Aug)
  12. Insulin - Baer DJ, Stote KS, Paul DR, Harris GK, Rumpler WV, Clevidence BAWhey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adultsJ Nutr.(2011 Aug)
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  15. Appetite - J Lorenzen, R Frederiksen, C Hoppe, R Hvid, A AstrupThe effect of milk proteins on appetite regulation and diet-induced thermogenesisEur J Clin Nutr.(2012 May)
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  17. Blood Pressure - Vajdi M, Musazadeh V, Zareei M, Adeli S, Karimi A, Hojjati A, Darzi M, Shoorei H, Abbasalizad Farhangi MThe effects of whey protein on blood pressure: A systematic review and dose-response meta-analysis of randomized controlled trials.Nutr Metab Cardiovasc Dis.(2023-Sep)
  18. C-Reactive Protein (CRP) - Zhou LM, Xu JY, Rao CP, Han S, Wan Z, Qin LQEffect of whey supplementation on circulating C-reactive protein: a meta-analysis of randomized controlled trials.Nutrients.(2015-Feb-09)
  19. Interleukin 6 - Jamshidi S, Mohsenpour MA, Masoumi SJ, Fatahi S, Nasimi N, Zahabi ES, Pourrajab B, Shidfar FEffect of whey protein consumption on IL-6 and TNF-α: A systematic review and meta-analysis of randomized controlled trials.Diabetes Metab Syndr.(2022-Jan)
  20. Endothelial Function - Hajizadeh-Sharafabad F, Sharifi Zahabi E, Tarighat-Esfanjani ARole of whey protein in vascular function: a systematic review and meta-analysis of human intervention studies.Br J Nutr.(2022-Aug-28)
  21. Weight - Chitapanarux T, Tienboon P, Pojchamarnwiputh S, Leelarungrayub DOpen-labeled pilot study of cysteine-rich whey protein isolate supplementation for nonalcoholic steatohepatitis patientsJ Gastroenterol Hepatol.(2009 Jun)
  22. High-density lipoprotein (HDL) - Amirani E, Milajerdi A, Reiner Ž, Mirzaei H, Mansournia MA, Asemi ZEffects of whey protein on glycemic control and serum lipoproteins in patients with metabolic syndrome and related conditions: a systematic review and meta-analysis of randomized controlled clinical trials.Lipids Health Dis.(2020-Sep-21)
  23. Insulin - Mikael Nilsson, Jens J Holst, Inger Me BjörckMetabolic effects of amino acid mixtures and whey protein in healthy subjects: studies using glucose-equivalent drinksAm J Clin Nutr.(2007 Apr)
  24. Insulin - Chiang SW, Liu HW, Loh EW, Tam KW, Wang JY, Huang WL, Kuan YCWhey protein supplementation improves postprandial glycemia in persons with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.Nutr Res.(2022-Aug)
  25. Insulin - Smedegaard S, Kampmann U, Ovesen PG, Støvring H, Rittig NWhey Protein Premeal Lowers Postprandial Glucose Concentrations in Adults Compared with Water-The Effect of Timing, Dose, and Metabolic Status: a Systematic Review and Meta-analysis.Am J Clin Nutr.(2023-Aug)
  26. C-Reactive Protein (CRP) - Konstantinos Prokopidis, Mohsen Mazidi, Rajiv Sankaranarayanan, Behnam Tajik, Anne McArdle, Masoud IsanejadEffects of whey and soy protein supplementation on inflammatory cytokines in older adults: a systematic review and meta-analysisBr J Nutr.(2023 Mar 14)
  27. Insulin - Anders H Frid, Mikael Nilsson, Jens Juul Holst, Inger M E BjörckEffect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjectsAm J Clin Nutr.(2005 Jul)
  28. Muscle protein synthesis (MPS) - Pennings B, Groen B, de Lange A, Gijsen AP, Zorenc AH, Senden JM, van Loon LJAmino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly menAm J Physiol Endocrinol Metab.(2012 Apr)
  29. Body Fat - Mojtahedi MC, Thorpe MP, Karampinos DC, Johnson CL, Layman DK, Georgiadis JG, Evans EMThe effects of a higher protein intake during energy restriction on changes in body composition and physical function in older womenJ Gerontol A Biol Sci Med Sci.(2011 Nov)
  30. Intestinal Permeability - Jaya Benjamin, Govind Makharia, Vineet Ahuja, K D Anand Rajan, Mani Kalaivani, Siddhartha Datta Gupta, Yogendra Kumar JoshiGlutamine and whey protein improve intestinal permeability and morphology in patients with Crohn's disease: a randomized controlled trialDig Dis Sci.(2012 Apr)
  31. Blood Pressure - Badely M, Sepandi M, Samadi M, Parastouei K, Taghdir MThe effect of whey protein on the components of metabolic syndrome in overweight and obese individuals; a systematic review and meta-analysis.Diabetes Metab Syndr.(2019)
  32. Fat-free mass (FFM) - Naclerio F, Larumbe-Zabala EEffects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis.Sports Med.(2016-Jan)
  33. Lower Body Strength - Kuo YY, Chang HY, Huang YC, Liu CWEffect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis.Nutrients.(2022-Oct-10)
  34. Lower Body Strength - Kamińska MS, Rachubińska K, Grochans S, Skonieczna-Żydecka K, Cybulska AM, Grochans E, Karakiewicz BThe Impact of Whey Protein Supplementation on Sarcopenia Progression among the Elderly: A Systematic Review and Meta-Analysis.Nutrients.(2023-Apr-23)
  35. Heart Rate - Lam FC, Bukhsh A, Rehman H, Waqas MK, Shahid N, Khaliel AM, Elhanish A, Karoud M, Telb A, Khan TMEfficacy and Safety of Whey Protein Supplements on Vital Sign and Physical Performance Among Athletes: A Network Meta-Analysis.Front Pharmacol.(2019)
  36. Appetite - Mollahosseini M, Shab-Bidar S, Rahimi MH, Djafarian KEffect of whey protein supplementation on long and short term appetite: A meta-analysis of randomized controlled trials.Clin Nutr ESPEN.(2017-Aug)
  37. Fat-free mass (FFM) - Lu Y, Wang YJ, Lu QThe effect of oral nutritional supplement on muscle fitness of patients undergoing dialysis: A systematic review and meta-analysis.J Adv Nurs.(2021-Apr)
  38. Lower Body Strength - Srinivasaraghavan N, Das N, Balakrishnan K, Rajaram SEffect of Whey Protein Supplementation on Perioperative Outcomes in Patients with Cancer-A Systematic Review and Meta-Analysis (PROSPERO 2020: CRD42020188666).Nutr Cancer.(2022)
  39. Muscle Size & Strength - Nasimi N, Sohrabi Z, Nunes EA, Sadeghi E, Jamshidi S, Gholami Z, Akbarzadeh M, Faghih S, Akhlaghi M, Phillips SMWhey Protein Supplementation with or without Vitamin D on Sarcopenia-Related Measures: A Systematic Review and Meta-Analysis.Adv Nutr.(2023-Jul)