Protein requirements differ depending on age, sex, activity level, and a multitude of other factors. Generally, most adults should consume 1.2 to 2.4 grams of protein per kilogram of body mass per day (g/kg/day) — sedentary individuals can likely obtain adequate protein near the lower end of this range, while active individuals and those looking to gain muscle should skew their intake toward the higher end.
You don’t need to supplement to achieve your daily protein intake goals — protein can come entirely from whole foods or from a combination of whole foods and protein supplements (e.g., whey protein powder). However, protein powders can be a great and convenient way to get more protein. If you want more information on how to determine your optimal protein intake, check out our optimal protein intake guide or easily calculate your protein needs with our protein intake calculator.
As for protein intake per meal, it seems that 0.4 g/kg/meal is optimal for stimulating <a href="/outcomes/muscle-protein-synthesis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Muscle protein synthesis (MPS)&lt;/h6&gt;&lt;p&gt;MPS is the process by which skeletal muscle makes new proteins. The balance between MPS and MPB over time determines whether muscle is gained or lost.&lt;/p&gt;&lt;/div&gt;">muscle protein synthesis</a> (MPS) for most younger adults; a dose of 0.4 to 0.6 g/kg/meal is best for older adults.<a href="#ref-39" id="ref-link-39" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Moore DR, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/25056502" target="\_blank" rel="noopener noreferrer"&gt;Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men
&lt;/a&gt;&lt;/p&gt;J Gerontol A Biol Sci Med Sci (2015 Jan)&lt;/div&gt;'>[39]</a><a href="#ref-40" id="ref-link-40" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Morton RW, McGlory C, Phillips SM. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/26388782" target="\_blank" rel="noopener noreferrer"&gt;Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy
&lt;/a&gt;&lt;/p&gt;Front Physiol (2015 Sep 3)&lt;/div&gt;'>[40]</a> And no, your body doesn’t “waste” protein if you eat more than 30 grams in one sitting — this is a common myth.

How much protein do I need per day?

Whey protein concentrate is the least processed form of whey protein and is 35%–80% protein by weight, although most whey protein concentrate powders tend to be standardized at 80% protein by weight.<a href="#ref-54" id="ref-link-54" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Carunchia Whetstine ME, Croissant AE, Drake MA. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/16230688" target="\_blank" rel="noopener noreferrer"&gt;Characterization of dried whey protein concentrate and isolate flavor.
&lt;/a&gt;&lt;/p&gt;J Dairy Sci (2005-Nov)&lt;/div&gt;'>[54]</a>
Whey protein isolate is defined as being more than 90% protein by weight. 
Whey hydrolysate is protein that has been pretreated with enzymes and acid to reduce its particle size; it’s the fastest absorbed form of whey. Hydrolyzation reduces the allergic potential of whey and milk protein, which is why hydrolyzed whey is often used in infant formula. Hydrolyzed whey also tends to have better solubility and digestibility.<a href="#ref-55" id="ref-link-55" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Mylène Potier, Daniel Tomé. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/18727562" target="\_blank" rel="noopener noreferrer"&gt;Comparison of digestibility and quality of intact proteins with their respective hydrolysates
&lt;/a&gt;&lt;/p&gt;J AOAC Int (2008 Jul-Aug)&lt;/div&gt;'>[55]</a>
Is one form better than the others? There haven’t been many comparison studies, although one trial noted that whey hydrolysate may enhance muscle recovery more than whey isolate<a href="#ref-56" id="ref-link-56" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Buckley JD, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/18768358" target="\_blank" rel="noopener noreferrer"&gt;Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise
&lt;/a&gt;&lt;/p&gt;J Sci Med Sport (2010 Jan)&lt;/div&gt;'>[56]</a> and another found that whey hydrolysate may increase muscle protein synthesis at rest more than <a href="/supplements/casein-protein/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Casein&lt;/h6&gt;&lt;p&gt;Casein is a type of protein found in milk, and it makes up around 80% of the proteins in cow’s milk. Casein is sometimes called a &lt;em&gt;slow-digesting protein&lt;/em&gt; because it forms a gel in the stomach and therefore takes longer to digest than whey protein.&lt;/p&gt;&lt;/div&gt;">casein</a> or casein hydrolysate (a faster-absorbed form of casein).<a href="#ref-57" id="ref-link-57" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Bart Pennings, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/21367943" target="\_blank" rel="noopener noreferrer"&gt;Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men
&lt;/a&gt;&lt;/p&gt;Am J Clin Nutr (2011 May)&lt;/div&gt;'>[57]</a>

What’s the difference between the various types of 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 is whey protein?

The popular idea of an “anabolic window” — a crucial period of time before/after training during which protein must be ingested to maximize muscular adaptations — has been called into question. Indeed, the largest determinant of gains in <a href="/conditions/muscle-strength/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Muscle Strength&lt;/h6&gt;&lt;p&gt;Muscle strength refers to the ability to produce force and is often measured using a &lt;em&gt;1-repetition maximum&lt;/em&gt; (1RM) test. Increases in maximum strength are best promoted by regularly lifting loads ≥ 80% of 1RM.&lt;/p&gt;&lt;/div&gt;">muscle strength</a> and hypertrophy seems to be total protein intake throughout the day (and a well-structured resistance training program), rather than nutrient timing per se.<a href="#ref-41" id="ref-link-41" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Schoenfeld BJ, Aragon AA, Krieger JW. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/24299050" target="\_blank" rel="noopener noreferrer"&gt;The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
&lt;/a&gt;&lt;/p&gt;J Int Soc Sports Nutr (2013 Dec 3)&lt;/div&gt;'>[41]</a>
But protein timing may not be inconsequential; exercise does have a “sensitizing” effect on muscles, and consuming protein in close proximity to a workout can ensure that one maximizes this anabolic sensitivity. Furthermore, exercising on an empty stomach can put the body into a negative protein balance; reupping on protein afterward helps maintain a positive protein balance to promote muscle protein synthesis instead of breakdown, and seems to be better than eating a protein-containing meal before or a few hours after working out.<a href="#ref-42" id="ref-link-42" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Wataru Kume, Jun Yasuda, Takeshi Hashimoto. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32331476" target="\_blank" rel="noopener noreferrer"&gt;Acute Effect of the Timing of Resistance Exercise and Nutrient Intake on Muscle Protein Breakdown
&lt;/a&gt;&lt;/p&gt;Nutrients (2020 Apr 22)&lt;/div&gt;'>[42]</a>

Do I need to take whey protein immediately after my workout?

Whey protein is highly bioavailable, rich in essential amino acid (including <a href="/supplements/leucine/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Leucine&lt;/h6&gt;&lt;p&gt;Leucine is a branched-chain amino acid (BCAA) and potent nutrient-based signal to activate protein synthesis.&lt;/p&gt;&lt;/div&gt;">leucine</a>), and quickly digested. Consuming whey causes a larger increase in blood amino acids than does casein or <a href="/supplements/soy-protein/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Soy Protein&lt;/h6&gt;&lt;p&gt;Soy protein refers to protein that is derived from soybeans. Soybeans are harvested and processed into high-protein products such as soy flour, soy concentrates, and soy isolates that are used as ingredients in foods.&lt;/p&gt;&lt;/div&gt;">soy protein</a>. And, both at rest and after exercise, whey protein stimulates <a href="/outcomes/muscle-protein-synthesis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Muscle protein synthesis (MPS)&lt;/h6&gt;&lt;p&gt;MPS is the process by which skeletal muscle makes new proteins. The balance between MPS and MPB over time determines whether muscle is gained or lost.&lt;/p&gt;&lt;/div&gt;">muscle protein synthesis</a> (MPS) to a greater degree than casein and soy — likely due to the quicker digestion and/or higher leucine content of whey hydrolysate.<a href="#ref-43" id="ref-link-43" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Tang JE, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19589961" target="\_blank" rel="noopener noreferrer"&gt;Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men
&lt;/a&gt;&lt;/p&gt;J Appl Physiol (1985) (2009 Sep)&lt;/div&gt;'>[43]</a>

Is whey protein superior to other protein sources?

Pregnant and lactating people may need more protein than previously recommended — 1.66 to 1.77 grams of protein per kilogram of body weight per day (g/kg/day) seems to be ideal,<a href="#ref-44" id="ref-link-44" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Stephens TV, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/25527661" target="\_blank" rel="noopener noreferrer"&gt;Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations
&lt;/a&gt;&lt;/p&gt;J Nutr (2015 Jan)&lt;/div&gt;'>[44]</a><a href="#ref-45" id="ref-link-45" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Elango R, Ball RO. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/27422521" target="\_blank" rel="noopener noreferrer"&gt;Protein and Amino Acid Requirements during Pregnancy
&lt;/a&gt;&lt;/p&gt;Adv Nutr (2016 Jul 15)&lt;/div&gt;'>[45]</a> with 1.5 g/kg/day being the lower threshold for maintaining a positive nitrogen balance.<a href="#ref-46" id="ref-link-46" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Motil KJ, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/2309644" target="\_blank" rel="noopener noreferrer"&gt;Dietary protein and nitrogen balance in lactating and nonlactating women
&lt;/a&gt;&lt;/p&gt;Am J Clin Nutr (1990 Mar)&lt;/div&gt;'>[46]</a> Furthermore, some studies have observed that supplementing with protein during pregnancy seems to reduce infant health risks, including low gestational weight, <a href="/conditions/low-birth-weight/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Low Birth Weight&lt;/h6&gt;&lt;p&gt;Low birth weight refers to babies who are born weighing less than 5 pounds, 8 ounces (2.5 kilograms). Premature birth is the most common cause of low birth weight.&lt;/p&gt;&lt;/div&gt;">low birth weight</a>, and stillbirth.<a href="#ref-47" id="ref-link-47" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Imdad A, Bhutta ZA. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/22742610" target="\_blank" rel="noopener noreferrer"&gt;Maternal nutrition and birth outcomes: effect of balanced protein-energy supplementation
&lt;/a&gt;&lt;/p&gt;Paediatr Perinat Epidemiol (2012 Jul)&lt;/div&gt;'>[47]</a>
While there haven’t been any studies on whey protein supplementation for pregnant/lactating people per se, there’s some evidence that maternal consumption of dairy protein — and in particular whey protein — may benefit infant weight and <a href="/conditions/body-composition/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Body Composition&lt;/h6&gt;&lt;p&gt;Body composition refers to the relative percentage of fat, muscle, and bone in someone’s body. Body composition is sometimes reported as fat and fat-free mass.&lt;/p&gt;&lt;/div&gt;">body composition</a>.<a href="#ref-48" id="ref-link-48" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Clark DC. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/30238796" target="\_blank" rel="noopener noreferrer"&gt;Association of Dairy Protein Intake During Pregnancy with Birth Weight.
&lt;/a&gt;&lt;/p&gt;Food Nutr Bull (2018-Sep)&lt;/div&gt;'>[48]</a> 
However, whey protein (and other protein) powders come with the risk of being possibly contaminated with heavy metals or other pesticides. After all, dietary supplements (including protein powders) aren’t regulated by the Food and Drug Administration (FDA). Some protein powders may also include added sugar and other ingredients that pregnant/lactating people may want to avoid. The best advice: read the labels carefully, and always discuss any supplements with your obstetrician/gynecologist (OB/GYN) or other healthcare professional before implementing any dietary changes.

Is whey protein safe to consume while pregnant or lactating?

Aging is associated with anabolic resistance — a muscle’s resistance to growth or stimulation of <a href="/outcomes/muscle-protein-synthesis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Muscle protein synthesis (MPS)&lt;/h6&gt;&lt;p&gt;MPS is the process by which skeletal muscle makes new proteins. The balance between MPS and MPB over time determines whether muscle is gained or lost.&lt;/p&gt;&lt;/div&gt;">muscle protein synthesis</a> (MPS) — making it harder to build or maintain <a href="/outcomes/muscle-mass/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Lean Mass&lt;/h6&gt;&lt;p&gt;Your lean mass is your weight minus your fat mass. It includes your bones, organs, and water, although bone is sometimes excluded. Fat-free mass differs by excluding essential fats found in cell membranes; these are included in lean mass.&lt;/p&gt;&lt;/div&gt;">muscle mass</a>. In other words, older muscles require a greater dose of protein to stimulate a similar amount of MPS as younger muscles.<a href="#ref-49" id="ref-link-49" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Burd NA, Gorissen SH, van Loon LJ. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/23558692" target="\_blank" rel="noopener noreferrer"&gt;Anabolic resistance of muscle protein synthesis with aging
&lt;/a&gt;&lt;/p&gt;Exerc Sport Sci Rev (2013 Jul)&lt;/div&gt;'>[49]</a> For this reason, older adults who want to build or maintain muscle may need more protein (per day and per meal) than the RDA recommends, and whey protein is a great source because of its potent ability to stimulate MPS.
In adults older than 60, whey protein supplementation (often when combined with resistance training) increases physical function, improves lean mass/skeletal muscle mass and upper-body strength in those with <a href="/conditions/sarcopenia/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Sarcopenia&lt;/h6&gt;&lt;p&gt;Sarcopenia is a condition characterized by a progressive loss of muscle mass and strength. It arises as a consequence of aging or is caused by factors like disease, physical inactivity, or inadequate nutrition. Resistance training and a high-protein diet are the primary treatments for sarcopenia.&lt;/p&gt;&lt;/div&gt;">sarcopenia</a>/<a href="/conditions/frailty/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Frailty&lt;/h6&gt;&lt;p&gt;Frailty is a clinical syndrome characterized by an age-associated decline in strength, muscle mass (sarcopenia), and physical reserve that increases the risk for falls, disability, hospitalization, and death.&lt;/p&gt;&lt;/div&gt;">frailty</a>,<a href="#ref-50" id="ref-link-50" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Nasimi N, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/37196876" target="\_blank" rel="noopener noreferrer"&gt;Whey Protein Supplementation with or without Vitamin D on Sarcopenia-Related Measures: A Systematic Review and Meta-Analysis.
&lt;/a&gt;&lt;/p&gt;Adv Nutr (2023-Jul)&lt;/div&gt;'>[50]</a><a href="#ref-51" id="ref-link-51" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Bai GH, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34705076" target="\_blank" rel="noopener noreferrer"&gt;Effects of branched-chain amino acid-rich supplementation on EWGSOP2 criteria for sarcopenia in older adults: a systematic review and meta-analysis.
&lt;/a&gt;&lt;/p&gt;Eur J Nutr (2022-Mar)&lt;/div&gt;'>[51]</a> and is effective for increasing total protein intake and MPS.<a href="#ref-52" id="ref-link-52" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Colonetti T, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/27653283" target="\_blank" rel="noopener noreferrer"&gt;Effects of whey protein supplement in the elderly submitted to resistance training: systematic review and meta-analysis.
&lt;/a&gt;&lt;/p&gt;Int J Food Sci Nutr (2017-May)&lt;/div&gt;'>[52]</a> Whey protein and resistance training also help postmenopausal women build more <a href="/outcomes/upper-body-strength/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Upper Body Strength&lt;/h6&gt;&lt;p&gt;Upper body strength refers to the ability of the upper body to produce force. It is typically measured as the heaviest weight a person can lift for one repetition.&lt;/p&gt;&lt;/div&gt;">upper body strength</a> and lower-body lean mass.<a href="#ref-53" id="ref-link-53" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kuo YY, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/36235862" target="\_blank" rel="noopener noreferrer"&gt;Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis.
&lt;/a&gt;&lt;/p&gt;Nutrients (2022-Oct-10)&lt;/div&gt;'>[53]</a>

Is whey protein effective for older adults?

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 <a href="/supplements/leucine/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Leucine&lt;/h6&gt;&lt;p&gt;Leucine is a branched-chain amino acid (BCAA) and potent nutrient-based signal to activate protein synthesis.&lt;/p&gt;&lt;/div&gt;">leucine</a>, which is the most proteogenic (capable of increasing <a href="/outcomes/muscle-protein-synthesis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Muscle protein synthesis (MPS)&lt;/h6&gt;&lt;p&gt;MPS is the process by which skeletal muscle makes new proteins. The balance between MPS and MPB over time determines whether muscle is gained or lost.&lt;/p&gt;&lt;/div&gt;">muscle protein synthesis</a> or MPS) amino acid. As such, whey may be more potent at stimulating MPS than other protein types.<a href="#ref-31" id="ref-link-31" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Boirie Y, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/9405716" target="\_blank" rel="noopener noreferrer"&gt;Slow and fast dietary proteins differently modulate postprandial protein accretion
&lt;/a&gt;&lt;/p&gt;Proc Natl Acad Sci U S A (1997 Dec 23)&lt;/div&gt;'>[31]</a> Furthermore, supplementing with whey may benefit <a href="/outcomes/blood-pressure/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Blood Pressure&lt;/h6&gt;&lt;p&gt;Blood pressure is the force that blood exerts on blood vessels as it circulates. &lt;em&gt;High&lt;/em&gt; blood pressure (&lt;em&gt;hyper&lt;/em&gt;tension) and &lt;em&gt;low&lt;/em&gt; blood pressure (&lt;em&gt;hypo&lt;/em&gt;tension) can each lead to a variety of health issues.&lt;/p&gt;&lt;/div&gt;">blood pressure</a>,<a href="#ref-32" id="ref-link-32" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Vajdi M, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/37419751" target="\_blank" rel="noopener noreferrer"&gt;The effects of whey protein on blood pressure: A systematic review and dose-response meta-analysis of randomized controlled trials.
&lt;/a&gt;&lt;/p&gt;Nutr Metab Cardiovasc Dis (2023-Sep)&lt;/div&gt;'>[32]</a> <a href="/outcomes/endothelial-function/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Endothelial Function&lt;/h6&gt;&lt;p&gt;Endothelial function (vasoreactivity) tends to refer to the reactivity of blood vessels to dilate or contract upon demand, and is associated with blood flow and arterial calcification. Improved vasoreactivity is associated with reduced risk for cardiovascular incidents.&lt;/p&gt;&lt;/div&gt;">endothelial function</a>,<a href="#ref-33" id="ref-link-33" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Hajizadeh-Sharafabad F, Sharifi Zahabi E, Tarighat-Esfanjani A. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/34511143" target="\_blank" rel="noopener noreferrer"&gt;Role of whey protein in vascular function: a systematic review and meta-analysis of human intervention studies.
&lt;/a&gt;&lt;/p&gt;Br J Nutr (2022-Aug-28)&lt;/div&gt;'>[33]</a> and appears to improve several glycemic- and lipid-related biomarkers in adults with <a href="/conditions/type-2-diabetes/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Type 2 Diabetes&lt;/h6&gt;&lt;p&gt;Type 2 diabetes (T2D) is a disease in which blood glucose levels are too high. It is characterized by insulin resistance in muscle, fat, and pancreas cells and an inability of the pancreas to manufacture enough insulin to control blood glucose levels. T2D is strongly associated with excess body fat, and weight loss induced by lifestyle changes is extremely effective for treating T2D.&lt;/p&gt;&lt;/div&gt;">type 2 diabetes</a> and other metabolic conditions.<a href="#ref-34" id="ref-link-34" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Chiang SW, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/35605541" target="\_blank" rel="noopener noreferrer"&gt;Whey protein supplementation improves postprandial glycemia in persons with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.
&lt;/a&gt;&lt;/p&gt;Nutr Res (2022-Aug)&lt;/div&gt;'>[34]</a><a href="#ref-35" id="ref-link-35" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Lee DPS, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32609800" target="\_blank" rel="noopener noreferrer"&gt;The Influence of Different Foods and Food Ingredients on Acute Postprandial Triglyceride Response: A Systematic Literature Review and Meta-Analysis of Randomized Controlled Trials.
&lt;/a&gt;&lt;/p&gt;Adv Nutr (2020-Nov-16)&lt;/div&gt;'>[35]</a><a href="#ref-36" id="ref-link-36" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Amirani E, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32958070" target="\_blank" rel="noopener noreferrer"&gt;Effects 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.
&lt;/a&gt;&lt;/p&gt;Lipids Health Dis (2020-Sep-21)&lt;/div&gt;'>[36]</a>

What are whey protein’s main benefits?

Higher-protein diets augment muscle hypertrophy when combined with resistance training,<a href="#ref-1" id="ref-link-1" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Morton RW, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28698222" target="\_blank" rel="noopener noreferrer"&gt;A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
&lt;/a&gt;&lt;/p&gt;Br J Sports Med (2018 Mar)&lt;/div&gt;'>[1]</a> boost weight loss and mitigate reductions in fat-free mass while dieting,<a href="#ref-2" id="ref-link-2" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Wycherley TP, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/23097268" target="\_blank" rel="noopener noreferrer"&gt;Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials
&lt;/a&gt;&lt;/p&gt;Am J Clin Nutr (2012 Dec)&lt;/div&gt;'>[2]</a> help maintain muscle mass and function with aging,<a href="#ref-3" id="ref-link-3" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Bauer J, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/23867520" target="\_blank" rel="noopener noreferrer"&gt;Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group
&lt;/a&gt;&lt;/p&gt;J Am Med Dir Assoc (2013 Aug)&lt;/div&gt;'>[3]</a> and can improve glycemic control in people with <a href="/conditions/type-2-diabetes/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Type 2 Diabetes&lt;/h6&gt;&lt;p&gt;Type 2 diabetes (T2D) is a disease in which blood glucose levels are too high. It is characterized by insulin resistance in muscle, fat, and pancreas cells and an inability of the pancreas to manufacture enough insulin to control blood glucose levels. T2D is strongly associated with excess body fat, and weight loss induced by lifestyle changes is extremely effective for treating T2D.&lt;/p&gt;&lt;/div&gt;">type 2 diabetes</a>.<a href="#ref-4" id="ref-link-4" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Silva Ton WT, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/24558998" target="\_blank" rel="noopener noreferrer"&gt;Effect of different protein types on second meal postprandial glycaemia in normal weight and normoglycemic subjects.
&lt;/a&gt;&lt;/p&gt;Nutr Hosp (2014-Mar-01)&lt;/div&gt;'>[4]</a><a href="#ref-5" id="ref-link-5" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Mary C Gannon, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/14522731" target="\_blank" rel="noopener noreferrer"&gt;An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes
&lt;/a&gt;&lt;/p&gt;Am J Clin Nutr (2003 Oct)&lt;/div&gt;'>[5]</a><a href="#ref-6" id="ref-link-6" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Mads J Skytte, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31338545" target="\_blank" rel="noopener noreferrer"&gt;A carbohydrate-reduced high-protein diet improves HbA 1c and liver fat content in weight stable participants with type 2 diabetes: a randomised controlled trial
&lt;/a&gt;&lt;/p&gt;Diabetologia (2019 Nov)&lt;/div&gt;'>[6]</a> But must all good things come with downsides? Over the years, some have cautioned that despite its numerous potential benefits, consuming a high-protein diet may also come with long-term health risks, while others have proclaimed that a high-protein diet is outright bad for you. The two most notable criticisms are that a high-protein diet negatively affects <a href="/conditions/bone-health/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Bone Health&lt;/h6&gt;&lt;p&gt;Bone health refers to the strength of bones and the quality of bone structure. Bone health is usually measured as bone mineral density. Bone health is affected by nutrient intake, hormonal regulation, exercise, and age, among other factors.&lt;/p&gt;&lt;/div&gt;">bone health</a> and <a href="/conditions/kidney-health/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Kidney Health&lt;/h6&gt;&lt;p&gt;Kidney health refers to the ability of the kidneys to filter blood, produce hormones, remove waste products, produce urine, regulate acid-base balance, and maintain the body’s proper balance of minerals and electrolytes.&lt;/p&gt;&lt;/div&gt;">kidney health</a>.

<h1 class="content-header content-header-h1">Bone health</h1>
The acid-ash hypothesis states the following: The metabolism of certain foods — namely protein and grains — increases acid production in the body, as evidenced by an increase in urinary acidity.<a href="#ref-7" id="ref-link-7" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Buclin T, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/11446566" target="\_blank" rel="noopener noreferrer"&gt;Diet acids and alkalis influence calcium retention in bone
&lt;/a&gt;&lt;/p&gt;Osteoporos Int (2001)&lt;/div&gt;'>[7]</a> To counteract this increase in acidity, bone is broken down to release calcium bicarbonate (a base) corresponding with an increase in urinary calcium excretion, which is thought to reflect negative body calcium balance or bone loss. Therefore, a high-protein or acid-producing diet accelerates bone loss and increases the risk of osteoporosis. 
However, changes in urine pH don’t necessarily reflect changes in blood pH, which is maintained within a narrow range primarily by the renal and pulmonary systems in healthy people.<a href="#ref-8" id="ref-link-8" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Bonjour JP. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/23551968" target="\_blank" rel="noopener noreferrer"&gt;Nutritional disturbance in acid-base balance and osteoporosis: a hypothesis that disregards the essential homeostatic role of the kidney.
&lt;/a&gt;&lt;/p&gt;Br J Nutr (2013-Oct)&lt;/div&gt;'>[8]</a> Additionally, variations in diet have virtually no effect on blood pH, as any nutritional influence that slightly disrupts acid-base balance is immediately corrected by biochemical buffering systems that do not involve bone.<a href="#ref-8" id="ref-link-8" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Bonjour JP. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/23551968" target="\_blank" rel="noopener noreferrer"&gt;Nutritional disturbance in acid-base balance and osteoporosis: a hypothesis that disregards the essential homeostatic role of the kidney.
&lt;/a&gt;&lt;/p&gt;Br J Nutr (2013-Oct)&lt;/div&gt;'>[8]</a>
While an increase in urinary acidity has been correlated with an increase in urinary calcium excretion, dietary changes that increase urinary acidity do not lower body calcium balance.<a href="#ref-9" id="ref-link-9" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Fenton TR, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19419322" target="\_blank" rel="noopener noreferrer"&gt;Meta-analysis of the effect of the acid-ash hypothesis of osteoporosis on calcium balance
&lt;/a&gt;&lt;/p&gt;J Bone Miner Res (2009 Nov)&lt;/div&gt;'>[9]</a> Relatedly, a higher-protein diet does not negatively affect dietary calcium retention because although it increases urinary calcium excretion, it increases intestinal calcium absorption by a similar magnitude.<a href="#ref-10" id="ref-link-10" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Hunt JR, Johnson LK, Fariba Roughead ZK. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19279077" target="\_blank" rel="noopener noreferrer"&gt;Dietary protein and calcium interact to influence calcium retention: a controlled feeding study
&lt;/a&gt;&lt;/p&gt;Am J Clin Nutr (2009 May)&lt;/div&gt;'>[10]</a><a href="#ref-11" id="ref-link-11" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Kerstetter JE, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/15546911" target="\_blank" rel="noopener noreferrer"&gt;The impact of dietary protein on calcium absorption and kinetic measures of bone turnover in women
&lt;/a&gt;&lt;/p&gt;J Clin Endocrinol Metab (2005 Jan)&lt;/div&gt;'>[11]</a>
Ultimately, the available evidence does not support the acid-ash hypothesis,<a href="#ref-12" id="ref-link-12" class="ref-link popover" data-tooltip="&lt;div&gt;&lt;p class=&quot;mb-3&quot;&gt;Fenton TR, et al. &lt;a href=&quot;https://pubmed.ncbi.nlm.nih.gov/21529374&quot; target=&quot;\_blank&quot; rel=&quot;noopener noreferrer&quot;&gt;Causal assessment of dietary acid load and bone disease: a systematic review &amp;amp; meta-analysis applying Hill's epidemiologic criteria for causality
&lt;/a&gt;&lt;/p&gt;Nutr J (2011 Apr 30)&lt;/div&gt;">[12]</a> and in accordance, higher-protein diets do not have a negative effect on bone health.
Meta-analyses of prospective cohort studies have reported that a higher-protein diet was either not associated with the risk of hip fracture,<a href="#ref-13" id="ref-link-13" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Darling AL, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19889822" target="\_blank" rel="noopener noreferrer"&gt;Dietary protein and bone health: a systematic review and meta-analysis.
&lt;/a&gt;&lt;/p&gt;Am J Clin Nutr (2009-Dec)&lt;/div&gt;'>[13]</a> or, compared to the group with the lowest protein intake, there was an 11%–16% lower risk of hip fracture in the group with the highest protein intake.<a href="#ref-14" id="ref-link-14" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Wu AM, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/25779888" target="\_blank" rel="noopener noreferrer"&gt;The relationship between dietary protein consumption and risk of fracture: a subgroup and dose-response meta-analysis of prospective cohort studies.
&lt;/a&gt;&lt;/p&gt;Sci Rep (2015-Mar-16)&lt;/div&gt;'>[14]</a><a href="#ref-15" id="ref-link-15" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Taylor C Wallace, Cara L Frankenfeld. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28686536" target="\_blank" rel="noopener noreferrer"&gt;Dietary Protein Intake above the Current RDA and Bone Health: A Systematic Review and Meta-Analysis
&lt;/a&gt;&lt;/p&gt;J Am Coll Nutr (2017 Aug)&lt;/div&gt;'>[15]</a><a href="#ref-16" id="ref-link-16" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Inge Groenendijk, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/31462966" target="\_blank" rel="noopener noreferrer"&gt;High Versus low Dietary Protein Intake and Bone Health in Older Adults: a Systematic Review and Meta-Analysis
&lt;/a&gt;&lt;/p&gt;Comput Struct Biotechnol J (2019 Jul 22)&lt;/div&gt;'>[16]</a>
With respect to <a href="/outcomes/bone-mineral-density/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Bone Mineral Density&lt;/h6&gt;&lt;p&gt;Bone mineral density (BMD) is the density of mineral in bone tissue (more mass in the same area causing an increase in density), and is thought to reflect structural integrity of bones. Improving BMD reduces the risk of osteoporosis and falls in the elderly.&lt;/p&gt;&lt;/div&gt;">bone mineral density</a> (BMD), a meta-analysis of randomized controlled trials 12–24 months long reported that a higher-protein diet had a protective effect on lumbar spine BMD.<a href="#ref-17" id="ref-link-17" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Shams-White MM, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28404575" target="\_blank" rel="noopener noreferrer"&gt;Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation
&lt;/a&gt;&lt;/p&gt;Am J Clin Nutr (2017 Jun)&lt;/div&gt;'>[17]</a> A higher-protein diet also tended to have a protective effect on total hip BMD, although this finding was not statistically significant. The data from prospective cohort studies is mixed on whether higher-protein diets have a protective effect on BMD (some studies suggest a benefit with more protein, while others have reported no impact), but there is a lack of evidence indicating that higher-protein diets are associated with lower BMD.<a href="#ref-15" id="ref-link-15" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Taylor C Wallace, Cara L Frankenfeld. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28686536" target="\_blank" rel="noopener noreferrer"&gt;Dietary Protein Intake above the Current RDA and Bone Health: A Systematic Review and Meta-Analysis
&lt;/a&gt;&lt;/p&gt;J Am Coll Nutr (2017 Aug)&lt;/div&gt;'>[15]</a><a href="#ref-17" id="ref-link-17" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Shams-White MM, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/28404575" target="\_blank" rel="noopener noreferrer"&gt;Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation
&lt;/a&gt;&lt;/p&gt;Am J Clin Nutr (2017 Jun)&lt;/div&gt;'>[17]</a>
Concerning protein intakes significantly greater than the Recommended Dietary Allowance (RDA), there are a couple of long-term prospective cohort studies in older adults that shed light on the topic. In one four-year study that included older men and women (average age of 75), the quartile with the highest protein intake (1.24–2.78 grams of protein per kg of body weight per day) showed the least BMD loss at the femur and lumbar spine.<a href="#ref-18" id="ref-link-18" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Hannan MT, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/11127216" target="\_blank" rel="noopener noreferrer"&gt;Effect of dietary protein on bone loss in elderly men and women: the Framingham Osteoporosis Study.
&lt;/a&gt;&lt;/p&gt;J Bone Miner Res (2000-Dec)&lt;/div&gt;'>[18]</a> Compared to the quartile with the highest protein intake, the quartiles with the lowest (0.21–0.71 g/kg/day) and second-lowest (0.72–0.96 g/kg/day) protein intakes experienced a significant reduction in femoral neck BMD.
In a separate five-year cohort study that only included older women (average age of 75), a higher protein intake was associated with greater whole-body bone mineral content, and the tertile with the highest protein intake (about 1.6 g/kg/d) had significantly higher whole-body and appendicular bone mineral content than the tertiles with lower intakes.<a href="#ref-19" id="ref-link-19" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Xingqiong Meng, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/19419320" target="\_blank" rel="noopener noreferrer"&gt;A 5-year cohort study of the effects of high protein intake on lean mass and BMC in elderly postmenopausal women
&lt;/a&gt;&lt;/p&gt;J Bone Miner Res (2009 Nov)&lt;/div&gt;'>[19]</a>
<h1 class="content-header content-header-h1">Kidney health</h1>
The idea that a high-protein diet puts undue stress on the kidneys stems from early research in rodents and dogs that reported increased urea excretion, renal blood flow, <a href="/outcomes/glomerular-filtration-rate/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Glomerular Filtration Rate&lt;/h6&gt;&lt;p&gt;&lt;em&gt;Glomerular filtration rate&lt;/em&gt; (GFR) is a measure of kidney function. It describes the kidneys' ability to filter waste products from the blood. GFR is typically estimated, rather than directly measured, in the clinical setting.&lt;/p&gt;&lt;/div&gt;">glomerular filtration rate</a> (GFR; a marker of kidney function), and kidney size in animals fed a high-protein diet.<a href="#ref-20" id="ref-link-20" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Brenner BM, Meyer TW, Hostetter TH. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/7050706" target="\_blank" rel="noopener noreferrer"&gt;Dietary protein intake and the progressive nature of kidney disease: the role of hemodynamically mediated glomerular injury in the pathogenesis of progressive glomerular sclerosis in aging, renal ablation, and intrinsic renal disease
&lt;/a&gt;&lt;/p&gt;N Engl J Med (1982 Sep 9)&lt;/div&gt;'>[20]</a> From this data, it was determined that a high-protein diet increases the workload of the kidneys, and thus may damage the kidneys over time and increase the risk of <a href="/conditions/chronic-kidney-disease/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Chronic Kidney Disease&lt;/h6&gt;&lt;p&gt;Chronic kidney disease (CKD) is a degenerative disease of the kidneys. In addition to medication, CKD is managed nutritionally with diets that modify the intake of specific nutrients affected by impaired kidney function.&lt;/p&gt;&lt;/div&gt;">chronic kidney disease</a> (CKD).
A 2018 meta-analysis of randomized controlled trials that compared the effects of a high-protein diet (1.8 grams of protein per kilogram of body weight per day, on average) to a low-protein diet (0.93 g/kg/d) in healthy adults reported that higher protein intakes may slightly increase GFR.<a href="#ref-21" id="ref-link-21" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Devries MC, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/30383278" target="\_blank" rel="noopener noreferrer"&gt;Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis
&lt;/a&gt;&lt;/p&gt;J Nutr (2018 Nov 1)&lt;/div&gt;'>[21]</a> Other data indicates that a high-protein diet does not adversely affect blood markers of kidney function or blood pressure.<a href="#ref-22" id="ref-link-22" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Mary E Van Elswyk, Charli A Weatherford, Shalene H McNeill. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/30032227" target="\_blank" rel="noopener noreferrer"&gt;A Systematic Review of Renal Health in Healthy Individuals Associated with Protein Intake above the US Recommended Daily Allowance in Randomized Controlled Trials and Observational Studies
&lt;/a&gt;&lt;/p&gt;Adv Nutr (2018 Jul 1)&lt;/div&gt;'>[22]</a><a href="#ref-23" id="ref-link-23" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Rebholz CM, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/23035142" target="\_blank" rel="noopener noreferrer"&gt;Dietary protein intake and blood pressure: a meta-analysis of randomized controlled trials
&lt;/a&gt;&lt;/p&gt;Am J Epidemiol (2012 Oct 1)&lt;/div&gt;'>[23]</a>
Given these findings, a high-protein diet does not appear to pose a serious threat to kidney health. In further support of this conclusion, the issue at hand can be viewed through a different lens altogether; that is, is an increase in GFR a risk factor for CKD in healthy people? Such a relationship has yet to be clearly established.<a href="#ref-21" id="ref-link-21" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Devries MC, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/30383278" target="\_blank" rel="noopener noreferrer"&gt;Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis
&lt;/a&gt;&lt;/p&gt;J Nutr (2018 Nov 1)&lt;/div&gt;'>[21]</a>
In fact, an increase in GFR in response to an increase in solute load (e.g., nitrogen from protein) is a normal adaptive mechanism.<a href="#ref-24" id="ref-link-24" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Martin WF, Armstrong LE, Rodriguez NR. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/16174292" target="\_blank" rel="noopener noreferrer"&gt;Dietary protein intake and renal function.
&lt;/a&gt;&lt;/p&gt;Nutr Metab (Lond) (2005-Sep-20)&lt;/div&gt;'>[24]</a> For example, GFR can increase by as much as 65% during pregnancy<a href="#ref-25" id="ref-link-25" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Conrad KP. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/15458740" target="\_blank" rel="noopener noreferrer"&gt;Mechanisms of renal vasodilation and hyperfiltration during pregnancy.
&lt;/a&gt;&lt;/p&gt;J Soc Gynecol Investig (2004-Oct)&lt;/div&gt;'>[25]</a> but does not increase the risk of CKD.<a href="#ref-26" id="ref-link-26" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Cortinovis M, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/35365815" target="\_blank" rel="noopener noreferrer"&gt;Glomerular hyperfiltration.
&lt;/a&gt;&lt;/p&gt;Nat Rev Nephrol (2022-07)&lt;/div&gt;'>[26]</a> Also, surgical removal of a kidney is not associated with a deterioration in kidney function in the long term (&gt; 20 years), despite the increase in workload.<a href="#ref-27" id="ref-link-27" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Regazzoni BM, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/9720572" target="\_blank" rel="noopener noreferrer"&gt;Long-term followup of renal functional reserve capacity after unilateral nephrectomy in childhood.
&lt;/a&gt;&lt;/p&gt;J Urol (1998-Sep)&lt;/div&gt;'>[27]</a><a href="#ref-28" id="ref-link-28" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Higashihara E, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/2299710" target="\_blank" rel="noopener noreferrer"&gt;Long-term consequence of nephrectomy.
&lt;/a&gt;&lt;/p&gt;J Urol (1990-Feb)&lt;/div&gt;'>[28]</a><a href="#ref-29" id="ref-link-29" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Goldfarb DA, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/11696703" target="\_blank" rel="noopener noreferrer"&gt;Renal outcome 25 years after donor nephrectomy.
&lt;/a&gt;&lt;/p&gt;J Urol (2001-Dec)&lt;/div&gt;'>[29]</a> 
While a low-protein diet is recommended for people with CKD to help prevent disease progression,<a href="#ref-30" id="ref-link-30" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Ikizler TA, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/32829751" target="\_blank" rel="noopener noreferrer"&gt;KDOQI Clinical Practice Guideline for Nutrition in CKD: 2020 Update.
&lt;/a&gt;&lt;/p&gt;Am J Kidney Dis (2020-09)&lt;/div&gt;'>[30]</a> this does not mean that a high-protein diet is harmful in all cases. The available evidence suggests that, in healthy people, a high-protein diet does not adversely affect kidney function or increase the risk of CKD.

Can eating too much protein be bad for you?

Some individuals may experience digestive discomfort, <a href="/outcomes/bloating/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Bloating&lt;/h6&gt;&lt;p&gt;Abdominal expansion due to a large amount of gas in the digestive tract, or excess water.&lt;/p&gt;&lt;/div&gt;">bloating</a>, 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 <a href="/conditions/lactose-intolerance/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Lactose Intolerance&lt;/h6&gt;&lt;p&gt;Lactose intolerance refers to a reduced ability to digest lactose, or milk sugar. Around 75% of the world's population is lactose intolerant to some degree, due to not producing the lactase enzyme in adulthood. Products like cheese and yogurt are lower in lactose than milk is, but some people can't handle any lactose at all without lactase enzyme supplementation. Occasional low-level dairy consumption may foster gut bacteria that help digest lactose.&lt;/p&gt;&lt;/div&gt;">lactose intolerance</a> 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: <a href="#toomuch">“Can eating too much protein be bad for you?”</a>
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.<a href="#ref-37" id="ref-link-37" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;&lt;a href="https://cleanlabelproject.org/protein-powder-white-paper/" target="\_blank" rel="noopener noreferrer"&gt;Protein Powder White Paper: Clean Label Project
&lt;/a&gt;&lt;/p&gt;Broomfield, CO: Clean Label Project (June 2018)&lt;/div&gt;'>[37]</a>

What are whey protein’s main drawbacks?

Whey protein appears to resist coagulation in the stomach and pass quickly to the intestines (at least when compared to casein and other proteins). <a href="/supplements/leucine/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Leucine&lt;/h6&gt;&lt;p&gt;Leucine is a branched-chain amino acid (BCAA) and potent nutrient-based signal to activate protein synthesis.&lt;/p&gt;&lt;/div&gt;">Leucine</a> spikes in the blood approximately 40–60 minutes after the ingestion of whey protein,<a href="#ref-31" id="ref-link-31" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Boirie Y, et al. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/9405716" target="\_blank" rel="noopener noreferrer"&gt;Slow and fast dietary proteins differently modulate postprandial protein accretion
&lt;/a&gt;&lt;/p&gt;Proc Natl Acad Sci U S A (1997 Dec 23)&lt;/div&gt;'>[31]</a> which is quicker than that observed for other protein sources (e.g., tuna, turkey, and egg).<a href="#ref-38" id="ref-link-38" class="ref-link popover" data-tooltip='&lt;div&gt;&lt;p class="mb-3"&gt;Sebely Pal, Vanessa Ellis. &lt;a href="https://pubmed.ncbi.nlm.nih.gov/20456814" target="\_blank" rel="noopener noreferrer"&gt;The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men
&lt;/a&gt;&lt;/p&gt;Br J Nutr (2010 Oct)&lt;/div&gt;'>[38]</a> As such, whey rapidly stimulates <a href="/outcomes/muscle-protein-synthesis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Muscle protein synthesis (MPS)&lt;/h6&gt;&lt;p&gt;MPS is the process by which skeletal muscle makes new proteins. The balance between MPS and MPB over time determines whether muscle is gained or lost.&lt;/p&gt;&lt;/div&gt;">muscle protein synthesis</a> (MPS).

How does whey protein work?

Whey Protein

Muscle Gain & Exercise

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials

Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group

Effect of different protein types on second meal postprandial glycaemia in normal weight and normoglycemic subjects.

An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes

A carbohydrate-reduced high-protein diet improves HbA 1c and liver fat content in weight stable participants with type 2 diabetes: a randomised controlled trial

Diet acids and alkalis influence calcium retention in bone

Nutritional disturbance in acid-base balance and osteoporosis: a hypothesis that disregards the essential homeostatic role of the kidney.

Meta-analysis of the effect of the acid-ash hypothesis of osteoporosis on calcium balance

Dietary protein and calcium interact to influence calcium retention: a controlled feeding study

The impact of dietary protein on calcium absorption and kinetic measures of bone turnover in women

Causal assessment of dietary acid load and bone disease: a systematic review & meta-analysis applying Hill's epidemiologic criteria for causality

Dietary protein and bone health: a systematic review and meta-analysis.

The relationship between dietary protein consumption and risk of fracture: a subgroup and dose-response meta-analysis of prospective cohort studies.

Dietary Protein Intake above the Current RDA and Bone Health: A Systematic Review and Meta-Analysis

High Versus low Dietary Protein Intake and Bone Health in Older Adults: a Systematic Review and Meta-Analysis

Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation

Effect of dietary protein on bone loss in elderly men and women: the Framingham Osteoporosis Study.

A 5-year cohort study of the effects of high protein intake on lean mass and BMC in elderly postmenopausal women

Dietary protein intake and the progressive nature of kidney disease: the role of hemodynamically mediated glomerular injury in the pathogenesis of progressive glomerular sclerosis in aging, renal ablation, and intrinsic renal disease

Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis

A Systematic Review of Renal Health in Healthy Individuals Associated with Protein Intake above the US Recommended Daily Allowance in Randomized Controlled Trials and Observational Studies

Dietary protein intake and blood pressure: a meta-analysis of randomized controlled trials

Dietary protein intake and renal function.

Mechanisms of renal vasodilation and hyperfiltration during pregnancy.

Glomerular hyperfiltration.

Long-term followup of renal functional reserve capacity after unilateral nephrectomy in childhood.

Long-term consequence of nephrectomy.

Renal outcome 25 years after donor nephrectomy.

KDOQI Clinical Practice Guideline for Nutrition in CKD: 2020 Update.

Slow and fast dietary proteins differently modulate postprandial protein accretion

The effects of whey protein on blood pressure: A systematic review and dose-response meta-analysis of randomized controlled trials.

Role of whey protein in vascular function: a systematic review and meta-analysis of human intervention studies.

Whey protein supplementation improves postprandial glycemia in persons with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.

The Influence of Different Foods and Food Ingredients on Acute Postprandial Triglyceride Response: A Systematic Literature Review and Meta-Analysis of Randomized Controlled Trials.

Effects 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.

Protein Powder White Paper: Clean Label Project

The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men

Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men

Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy

The effect of protein timing on muscle strength and hypertrophy: a meta-analysis

Acute Effect of the Timing of Resistance Exercise and Nutrient Intake on Muscle Protein Breakdown

Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men

Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations

Protein and Amino Acid Requirements during Pregnancy

Dietary protein and nitrogen balance in lactating and nonlactating women

Maternal nutrition and birth outcomes: effect of balanced protein-energy supplementation

Association of Dairy Protein Intake During Pregnancy with Birth Weight.

Anabolic resistance of muscle protein synthesis with aging

Whey Protein Supplementation with or without Vitamin D on Sarcopenia-Related Measures: A Systematic Review and Meta-Analysis.

Effects of branched-chain amino acid-rich supplementation on EWGSOP2 criteria for sarcopenia in older adults: a systematic review and meta-analysis.

Effects of whey protein supplement in the elderly submitted to resistance training: systematic review and meta-analysis.

Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis.

Characterization of dried whey protein concentrate and isolate flavor.

Comparison of digestibility and quality of intact proteins with their respective hydrolysates

Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise

Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men

Nick Milazzo

Natalka Roshak

Brady Holmer

Healthy Aging

Diabetes & Blood Sugar

Cardiovascular Health

Liver Health

Metabolic Health

Anti-Oxidant Enzyme Profile

Glycemic Control

Low-density lipoprotein (LDL)

Triglycerides

Weight

Body Fat

Gastric Emptying Rate

Insulin

Liver Enzymes

Liver Fat

Inflammation

Total cholesterol

Blood Flow

Blood Pressure

Blood glucose

C-Reactive Protein (CRP)

Fasting Glucose

Glucagon-like peptide 1 (GLP-1)

HbA1c

High-density lipoprotein (HDL)

Insulin Resistance

Interleukin 6

TNF-Alpha

Total-/HDL-cholesterol ratio

Muscle Size & Strength

Muscle protein synthesis (MPS)

Lean Mass

IGF-1

Bone Mineral Density

Power Output

General Athletic Performance

Fat Loss

Obesity

Body Mass Index (BMI)

Fat-free mass (FFM)

Waist circumference

General Cardiovascular Health

Arterial Stiffness

Endothelial Function

Nitric Oxide

Weight Loss & Maintenance

Appetite

Ghrelin

Muscle Gain

Functionality in Elderly or Injured

Heart Rate

Lower Body Strength

Muscle Mass

Oxygen Uptake

Peak power output (PPO)

Rate of Perceived Exertion

Respiratory Exchange Ratio

Upper Body Strength

Type 2 Diabetes

Body Composition

Sarcopenia

Metabolic Syndrome

Overweight

Healthy Muscle Aging

Chronic Kidney Disease

High Cholesterol

Menopause

Type 1 Diabetes

Aerobic Exercise Performance

Bone Health

General Cancer Care And Prevention

Length of hospitalization

Cardiovascular Disease

Crohn's Disease

Intestinal Permeability

Frailty

General Liver Health

Nonalcoholic Steatohepatitis

Surgical Recovery

Appetite Regulation

The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training

Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men

Comparison of the Effect of Soy protein and Whey protein on Body Composition: A Meta-Analysis of Randomized Clinical Trials

Effect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials.

Whey Protein Before and During Resistance Exercise Has No Effect on Muscle Mass and Strength in Untrained Young Adults

The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength

Changes in antioxidant status and cardiovascular risk factors of overweight young men after six weeks supplementation of whey protein isolate and resistance training

Whey and casein labeled with L-1-13Cleucine and muscle protein synthesis: effect of resistance exercise and protein ingestion

Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise

The effects of a two-year randomized, controlled trial of whey protein supplementation on bone structure, IGF-1, and urinary calcium excretion in older postmenopausal women

Effects of a whey protein supplementation on intrahepatocellular lipids in obese female patients

Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults

Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals

A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study

The effect of milk proteins on appetite regulation and diet-induced thermogenesis

Acute effects of whey protein isolate on blood pressure, vascular function and inflammatory markers in overweight postmenopausal women

Effect of whey supplementation on circulating C-reactive protein: a meta-analysis of randomized controlled trials.

Effect of whey protein consumption on IL-6 and TNF-α: A systematic review and meta-analysis of randomized controlled trials.

Open-labeled pilot study of cysteine-rich whey protein isolate supplementation for nonalcoholic steatohepatitis patients

Metabolic effects of amino acid mixtures and whey protein in healthy subjects: studies using glucose-equivalent drinks

Whey 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.

Effects of whey and soy protein supplementation on inflammatory cytokines in older adults: a systematic review and meta-analysis

Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects

Amino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly men

The effects of a higher protein intake during energy restriction on changes in body composition and physical function in older women

Glutamine and whey protein improve intestinal permeability and morphology in patients with Crohn's disease: a randomized controlled trial

The effect of whey protein on the components of metabolic syndrome in overweight and obese individuals; a systematic review and meta-analysis.

Effects 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.

The Impact of Whey Protein Supplementation on Sarcopenia Progression among the Elderly: A Systematic Review and Meta-Analysis.

Efficacy and Safety of Whey Protein Supplements on Vital Sign and Physical Performance Among Athletes: A Network Meta-Analysis.

Effect of whey protein supplementation on long and short term appetite: A meta-analysis of randomized controlled trials.

The effect of oral nutritional supplement on muscle fitness of patients undergoing dialysis: A systematic review and meta-analysis.

Effect of Whey Protein Supplementation on Perioperative Outcomes in Patients with Cancer-A Systematic Review and Meta-Analysis (PROSPERO 2020: CRD42020188666).

Protein requirements differ depending on age, sex, activity level, and a multitude of other factors. Generally, most adults should consume 1.2 to 2.4 grams of protein per kilogram of body mass per day (g/kg/day) — sedentary individuals can likely obtain adequate protein near the lower end of this range, while active individuals and those looking to gain muscle should skew their intake toward the higher end.
You don’t need to supplement to achieve your daily protein intake goals — protein can come entirely from whole foods or from a combination of whole foods and protein supplements (e.g., whey protein powder). However, protein powders can be a great and convenient way to get more protein. If you want more information on how to determine your optimal protein intake, check out our optimal protein intake guide or easily calculate your protein needs with our protein intake calculator.
As for protein intake per meal, it seems that 0.4 g/kg/meal is optimal for stimulating <a href="/outcomes/muscle-protein-synthesis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Muscle protein synthesis (MPS)&lt;/h6&gt;&lt;p&gt;MPS is the process by which skeletal muscle makes new proteins. The balance between MPS and MPB over time determines whether muscle is gained or lost.&lt;/p&gt;&lt;/div&gt;">muscle protein synthesis</a> (MPS) for most younger adults; a dose of 0.4 to 0.6 g/kg/meal is best for older adults.[reference|url=https://pubmed.ncbi.nlm.nih.gov/25056502|title=Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men|published=2015 Jan|authors=Moore DR, Churchward-Venne TA, Witard O, Breen L, Burd NA, Tipton KD, Phillips SM|journal=J Gerontol A Biol Sci Med Sci|][reference|url=https://pubmed.ncbi.nlm.nih.gov/26388782|title=Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy|published=2015 Sep 3|authors=Morton RW, McGlory C, Phillips SM|journal=Front Physiol|] And no, your body doesn’t “waste” protein if you eat more than 30 grams in one sitting — this is a common myth.

Whey protein concentrate is the least processed form of whey protein and is 35%–80% protein by weight, although most whey protein concentrate powders tend to be standardized at 80% protein by weight.[reference|url=https://pubmed.ncbi.nlm.nih.gov/16230688|title=Characterization of dried whey protein concentrate and isolate flavor.|published=2005-Nov|authors=Carunchia Whetstine ME, Croissant AE, Drake MA|journal=J Dairy Sci|]
Whey protein isolate is defined as being more than 90% protein by weight. 
Whey hydrolysate is protein that has been pretreated with enzymes and acid to reduce its particle size; it’s the fastest absorbed form of whey. Hydrolyzation reduces the allergic potential of whey and milk protein, which is why hydrolyzed whey is often used in infant formula. Hydrolyzed whey also tends to have better solubility and digestibility.[reference|url=https://pubmed.ncbi.nlm.nih.gov/18727562|title=Comparison of digestibility and quality of intact proteins with their respective hydrolysates|published=2008 Jul-Aug|authors=Mylène Potier, Daniel Tomé|journal=J AOAC Int|]
Is one form better than the others? There haven’t been many comparison studies, although one trial noted that whey hydrolysate may enhance muscle recovery more than whey isolate[reference|url=https://pubmed.ncbi.nlm.nih.gov/18768358|title=Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise|published=2010 Jan|authors=Buckley JD, Thomson RL, Coates AM, Howe PR, DeNichilo MO, Rowney MK|journal=J Sci Med Sport|] and another found that whey hydrolysate may increase muscle protein synthesis at rest more than <a href="/supplements/casein-protein/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Casein&lt;/h6&gt;&lt;p&gt;Casein is a type of protein found in milk, and it makes up around 80% of the proteins in cow’s milk. Casein is sometimes called a &lt;em&gt;slow-digesting protein&lt;/em&gt; because it forms a gel in the stomach and therefore takes longer to digest than whey protein.&lt;/p&gt;&lt;/div&gt;">casein</a> or casein hydrolysate (a faster-absorbed form of casein).[reference|url=https://pubmed.ncbi.nlm.nih.gov/21367943|title=Whey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older men|published=2011 May|authors=Bart Pennings, Yves Boirie, Joan M G Senden, Annemie P Gijsen, Harm Kuipers, Luc J C van Loon|journal=Am J Clin Nutr|]

The popular idea of an “anabolic window” — a crucial period of time before/after training during which protein must be ingested to maximize muscular adaptations — has been called into question. Indeed, the largest determinant of gains in <a href="/conditions/muscle-strength/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Muscle Strength&lt;/h6&gt;&lt;p&gt;Muscle strength refers to the ability to produce force and is often measured using a &lt;em&gt;1-repetition maximum&lt;/em&gt; (1RM) test. Increases in maximum strength are best promoted by regularly lifting loads ≥ 80% of 1RM.&lt;/p&gt;&lt;/div&gt;">muscle strength</a> and hypertrophy seems to be total protein intake throughout the day (and a well-structured resistance training program), rather than nutrient timing per se.[reference|url=https://pubmed.ncbi.nlm.nih.gov/24299050|title=The effect of protein timing on muscle strength and hypertrophy: a meta-analysis|published=2013 Dec 3|authors=Schoenfeld BJ, Aragon AA, Krieger JW|journal=J Int Soc Sports Nutr|]
But protein timing may not be inconsequential; exercise does have a “sensitizing” effect on muscles, and consuming protein in close proximity to a workout can ensure that one maximizes this anabolic sensitivity. Furthermore, exercising on an empty stomach can put the body into a negative protein balance; reupping on protein afterward helps maintain a positive protein balance to promote muscle protein synthesis instead of breakdown, and seems to be better than eating a protein-containing meal before or a few hours after working out.[reference|url=https://pubmed.ncbi.nlm.nih.gov/32331476|title=Acute Effect of the Timing of Resistance Exercise and Nutrient Intake on Muscle Protein Breakdown|published=2020 Apr 22|authors=Wataru Kume, Jun Yasuda, Takeshi Hashimoto|journal=Nutrients|]

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 <a href="/supplements/leucine/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Leucine&lt;/h6&gt;&lt;p&gt;Leucine is a branched-chain amino acid (BCAA) and potent nutrient-based signal to activate protein synthesis.&lt;/p&gt;&lt;/div&gt;">leucine</a>, which is the most proteogenic (capable of increasing <a href="/outcomes/muscle-protein-synthesis/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Muscle protein synthesis (MPS)&lt;/h6&gt;&lt;p&gt;MPS is the process by which skeletal muscle makes new proteins. The balance between MPS and MPB over time determines whether muscle is gained or lost.&lt;/p&gt;&lt;/div&gt;">muscle protein synthesis</a> or MPS) amino acid. As such, whey may be more potent at stimulating MPS than other protein types.[reference|url=https://pubmed.ncbi.nlm.nih.gov/9405716|title=Slow and fast dietary proteins differently modulate postprandial protein accretion|published=1997 Dec 23|authors=Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B|journal=Proc Natl Acad Sci U S A|] Furthermore, supplementing with whey may benefit <a href="/outcomes/blood-pressure/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Blood Pressure&lt;/h6&gt;&lt;p&gt;Blood pressure is the force that blood exerts on blood vessels as it circulates. &lt;em&gt;High&lt;/em&gt; blood pressure (&lt;em&gt;hyper&lt;/em&gt;tension) and &lt;em&gt;low&lt;/em&gt; blood pressure (&lt;em&gt;hypo&lt;/em&gt;tension) can each lead to a variety of health issues.&lt;/p&gt;&lt;/div&gt;">blood pressure</a>,[reference|url=https://pubmed.ncbi.nlm.nih.gov/37419751|title=The effects of whey protein on blood pressure: A systematic review and dose-response meta-analysis of randomized controlled trials.|published=2023-Sep|authors=Vajdi M, Musazadeh V, Zareei M, Adeli S, Karimi A, Hojjati A, Darzi M, Shoorei H, Abbasalizad Farhangi M|journal=Nutr Metab Cardiovasc Dis|] <a href="/outcomes/endothelial-function/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Endothelial Function&lt;/h6&gt;&lt;p&gt;Endothelial function (vasoreactivity) tends to refer to the reactivity of blood vessels to dilate or contract upon demand, and is associated with blood flow and arterial calcification. Improved vasoreactivity is associated with reduced risk for cardiovascular incidents.&lt;/p&gt;&lt;/div&gt;">endothelial function</a>,[reference|url=https://pubmed.ncbi.nlm.nih.gov/34511143|title=Role of whey protein in vascular function: a systematic review and meta-analysis of human intervention studies.|published=2022-Aug-28|authors=Hajizadeh-Sharafabad F, Sharifi Zahabi E, Tarighat-Esfanjani A|journal=Br J Nutr|] and appears to improve several glycemic- and lipid-related biomarkers in adults with <a href="/conditions/type-2-diabetes/" class="popover" data-tooltip="&lt;div&gt;&lt;h6&gt;Type 2 Diabetes&lt;/h6&gt;&lt;p&gt;Type 2 diabetes (T2D) is a disease in which blood glucose levels are too high. It is characterized by insulin resistance in muscle, fat, and pancreas cells and an inability of the pancreas to manufacture enough insulin to control blood glucose levels. T2D is strongly associated with excess body fat, and weight loss induced by lifestyle changes is extremely effective for treating T2D.&lt;/p&gt;&lt;/div&gt;">type 2 diabetes</a> and other metabolic conditions.[reference|url=https://pubmed.ncbi.nlm.nih.gov/35605541|title=Whey protein supplementation improves postprandial glycemia in persons with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.|published=2022-Aug|authors=Chiang SW, Liu HW, Loh EW, Tam KW, Wang JY, Huang WL, Kuan YC|journal=Nutr Res|][reference|url=https://pubmed.ncbi.nlm.nih.gov/32609800|title=The Influence of Different Foods and Food Ingredients on Acute Postprandial Triglyceride Response: A Systematic Literature Review and Meta-Analysis of Randomized Controlled Trials.|published=2020-Nov-16|authors=Lee DPS, Low JHM, Chen JR, Zimmermann D, Actis-Goretta L, Kim JE|journal=Adv Nutr|][reference|url=https://pubmed.ncbi.nlm.nih.gov/32958070|title=Effects 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.|published=2020-Sep-21|authors=Amirani E, Milajerdi A, Reiner Ž, Mirzaei H, Mansournia MA, Asemi Z|journal=Lipids Health Dis|]

Whey Protein

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