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.
Last Updated:October 12, 2023
1.^Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SMA 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 adultsBr J Sports Med.(2018 Mar)
2.^Wycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GDEffects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trialsAm J Clin Nutr.(2012 Dec)
3.^Bauer J, Biolo G, Cederholm T, Cesari M, Cruz-Jentoft AJ, Morley JE, Phillips S, Sieber C, Stehle P, Teta D, Visvanathan R, Volpi E, Boirie YEvidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study GroupJ Am Med Dir Assoc.(2013 Aug)
4.^Silva Ton WT, das Graças de Almeida C, de Morais Cardoso L, Marvila Girondoli Y, Feliciano Pereira P, Viana Gomes Schitini JK, Galvão Cândido F, Marques Arbex P, de Cássia Gonçalves Alfenas REffect of different protein types on second meal postprandial glycaemia in normal weight and normoglycemic subjects.Nutr Hosp.(2014-Mar-01)
5.^Mary C Gannon, Frank Q Nuttall, Asad Saeed, Kelly Jordan, Heidi HooverAn increase in dietary protein improves the blood glucose response in persons with type 2 diabetesAm J Clin Nutr.(2003 Oct)
6.^Mads J Skytte, Amirsalar Samkani, Amy D Petersen, Mads N Thomsen, Arne Astrup, Elizaveta Chabanova, Jan Frystyk, Jens J Holst, Henrik S Thomsen, Sten Madsbad, Thomas M Larsen, Steen B Haugaard, Thure KrarupA carbohydrate-reduced high-protein diet improves HbA 1c and liver fat content in weight stable participants with type 2 diabetes: a randomised controlled trialDiabetologia.(2019 Nov)
7.^Buclin T, Cosma M, Appenzeller M, Jacquet AF, Décosterd LA, Biollaz J, Burckhardt PDiet acids and alkalis influence calcium retention in boneOsteoporos Int.(2001)
8.^Bonjour JPNutritional disturbance in acid-base balance and osteoporosis: a hypothesis that disregards the essential homeostatic role of the kidney.Br J Nutr.(2013-Oct)
9.^Fenton TR, Lyon AW, Eliasziw M, Tough SC, Hanley DAMeta-analysis of the effect of the acid-ash hypothesis of osteoporosis on calcium balanceJ Bone Miner Res.(2009 Nov)
10.^Hunt JR, Johnson LK, Fariba Roughead ZKDietary protein and calcium interact to influence calcium retention: a controlled feeding studyAm J Clin Nutr.(2009 May)
11.^Kerstetter JE, O'Brien KO, Caseria DM, Wall DE, Insogna KLThe impact of dietary protein on calcium absorption and kinetic measures of bone turnover in womenJ Clin Endocrinol Metab.(2005 Jan)
12.^Fenton TR, Tough SC, Lyon AW, Eliasziw M, Hanley DACausal assessment of dietary acid load and bone disease: a systematic review & meta-analysis applying Hill's epidemiologic criteria for causalityNutr J.(2011 Apr 30)
13.^Darling AL, Millward DJ, Torgerson DJ, Hewitt CE, Lanham-New SADietary protein and bone health: a systematic review and meta-analysis.Am J Clin Nutr.(2009-Dec)
14.^Wu AM, Sun XL, Lv QB, Zhou Y, Xia DD, Xu HZ, Huang QS, Chi YLThe relationship between dietary protein consumption and risk of fracture: a subgroup and dose-response meta-analysis of prospective cohort studies.Sci Rep.(2015-Mar-16)
15.^Taylor C Wallace, Cara L FrankenfeldDietary Protein Intake above the Current RDA and Bone Health: A Systematic Review and Meta-AnalysisJ Am Coll Nutr.(2017 Aug)
16.^Inge Groenendijk, Laura den Boeft, Luc J C van Loon, Lisette C P G M de GrootHigh Versus low Dietary Protein Intake and Bone Health in Older Adults: a Systematic Review and Meta-AnalysisComput Struct Biotechnol J.(2019 Jul 22)
17.^Shams-White MM, Chung M, Du M, Fu Z, Insogna KL, Karlsen MC, LeBoff MS, Shapses SA, Sackey J, Wallace TC, Weaver CMDietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis FoundationAm J Clin Nutr.(2017 Jun)
18.^Hannan MT, Tucker KL, Dawson-Hughes B, Cupples LA, Felson DT, Kiel DPEffect of dietary protein on bone loss in elderly men and women: the Framingham Osteoporosis Study.J Bone Miner Res.(2000-Dec)
19.^Xingqiong Meng, Kun Zhu, Amanda Devine, Deborah A Kerr, Colin W Binns, Richard L PrinceA 5-year cohort study of the effects of high protein intake on lean mass and BMC in elderly postmenopausal womenJ Bone Miner Res.(2009 Nov)
20.^Brenner BM, Meyer TW, Hostetter THDietary 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 diseaseN Engl J Med.(1982 Sep 9)
21.^Devries MC, Sithamparapillai A, Brimble KS, Banfield L, Morton RW, Phillips SMChanges in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-AnalysisJ Nutr.(2018 Nov 1)
22.^Mary E Van Elswyk, Charli A Weatherford, Shalene H McNeillA Systematic Review of Renal Health in Healthy Individuals Associated with Protein Intake above the US Recommended Daily Allowance in Randomized Controlled Trials and Observational StudiesAdv Nutr.(2018 Jul 1)
23.^Rebholz CM, Friedman EE, Powers LJ, Arroyave WD, He J, Kelly TNDietary protein intake and blood pressure: a meta-analysis of randomized controlled trialsAm J Epidemiol.(2012 Oct 1)
24.^Martin WF, Armstrong LE, Rodriguez NRDietary protein intake and renal function.Nutr Metab (Lond).(2005-Sep-20)
25.^Conrad KPMechanisms of renal vasodilation and hyperfiltration during pregnancy.J Soc Gynecol Investig.(2004-Oct)
26.^Cortinovis M, Perico N, Ruggenenti P, Remuzzi A, Remuzzi GGlomerular hyperfiltration.Nat Rev Nephrol.(2022-07)
27.^Regazzoni BM, Genton N, Pelet J, Drukker A, Guignard JPLong-term followup of renal functional reserve capacity after unilateral nephrectomy in childhood.J Urol.(1998-Sep)
28.^Higashihara E, Horie S, Takeuchi T, Nutahara K, Aso YLong-term consequence of nephrectomy.J Urol.(1990-Feb)
29.^Goldfarb DA, Matin SF, Braun WE, Schreiber MJ, Mastroianni B, Papajcik D, Rolin HA, Flechner S, Goormastic M, Novick ACRenal outcome 25 years after donor nephrectomy.J Urol.(2001-Dec)
30.^Ikizler TA, Burrowes JD, Byham-Gray LD, Campbell KL, Carrero JJ, Chan W, Fouque D, Friedman AN, Ghaddar S, Goldstein-Fuchs DJ, Kaysen GA, Kopple JD, Teta D, Yee-Moon Wang A, Cuppari LKDOQI Clinical Practice Guideline for Nutrition in CKD: 2020 Update.Am J Kidney Dis.(2020-09)
31.^Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère BSlow and fast dietary proteins differently modulate postprandial protein accretionProc Natl Acad Sci U S A.(1997 Dec 23)
32.^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)
33.^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)
34.^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)
35.^Lee DPS, Low JHM, Chen JR, Zimmermann D, Actis-Goretta L, Kim JEThe Influence of Different Foods and Food Ingredients on Acute Postprandial Triglyceride Response: A Systematic Literature Review and Meta-Analysis of Randomized Controlled Trials.Adv Nutr.(2020-Nov-16)
36.^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)
38.^Sebely Pal, Vanessa EllisThe acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean menBr J Nutr.(2010 Oct)
39.^Moore DR, Churchward-Venne TA, Witard O, Breen L, Burd NA, Tipton KD, Phillips SMProtein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger menJ Gerontol A Biol Sci Med Sci.(2015 Jan)
40.^Morton RW, McGlory C, Phillips SMNutritional interventions to augment resistance training-induced skeletal muscle hypertrophyFront Physiol.(2015 Sep 3)
41.^Schoenfeld BJ, Aragon AA, Krieger JWThe effect of protein timing on muscle strength and hypertrophy: a meta-analysisJ Int Soc Sports Nutr.(2013 Dec 3)
42.^Wataru Kume, Jun Yasuda, Takeshi HashimotoAcute Effect of the Timing of Resistance Exercise and Nutrient Intake on Muscle Protein BreakdownNutrients.(2020 Apr 22)
43.^Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SMIngestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young menJ Appl Physiol (1985).(2009 Sep)
44.^Stephens TV, Payne M, Ball RO, Pencharz PB, Elango RProtein requirements of healthy pregnant women during early and late gestation are higher than current recommendationsJ Nutr.(2015 Jan)
46.^Motil KJ, Montandon CM, Thotathuchery M, Garza CDietary protein and nitrogen balance in lactating and nonlactating womenAm J Clin Nutr.(1990 Mar)
47.^Imdad A, Bhutta ZAMaternal nutrition and birth outcomes: effect of balanced protein-energy supplementationPaediatr Perinat Epidemiol.(2012 Jul)
48.^Clark DCAssociation of Dairy Protein Intake During Pregnancy with Birth Weight.Food Nutr Bull.(2018-Sep)
49.^Burd NA, Gorissen SH, van Loon LJAnabolic resistance of muscle protein synthesis with agingExerc Sport Sci Rev.(2013 Jul)
50.^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)
51.^Bai GH, Tsai MC, Tsai HW, Chang CC, Hou WHEffects of branched-chain amino acid-rich supplementation on EWGSOP2 criteria for sarcopenia in older adults: a systematic review and meta-analysis.Eur J Nutr.(2022-Mar)
52.^Colonetti T, Grande AJ, Milton K, Foster C, Alexandre MC, Uggioni ML, Rosa MIEffects of whey protein supplement in the elderly submitted to resistance training: systematic review and meta-analysis.Int J Food Sci Nutr.(2017-May)
53.^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)
54.^Carunchia Whetstine ME, Croissant AE, Drake MACharacterization of dried whey protein concentrate and isolate flavor.J Dairy Sci.(2005-Nov)
55.^Mylène Potier, Daniel ToméComparison of digestibility and quality of intact proteins with their respective hydrolysatesJ AOAC Int.(2008 Jul-Aug)
56.^Buckley JD, Thomson RL, Coates AM, Howe PR, DeNichilo MO, Rowney MKSupplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exerciseJ Sci Med Sport.(2010 Jan)
57.^Bart Pennings, Yves Boirie, Joan M G Senden, Annemie P Gijsen, Harm Kuipers, Luc J C van LoonWhey protein stimulates postprandial muscle protein accretion more effectively than do casein and casein hydrolysate in older menAm J Clin Nutr.(2011 May)