Whey Protein

What Is Whey Protein and Is it Healthy For You?

Whey protein, derived from milk during the cheese-making process, is a high-quality, complete protein containing all the essential amino acids your body needs. Its quick absorption makes it a favorite among athletes, gym-goers, and anyone looking to supplement their protein intake.

Health Benefits

Muscle growth and maintenance: Whey protein helps build and maintain muscle when combined with resistance training, making it especially useful for athletes, older adults, and those recovering from illness or surgery.

Support for weight loss: Including whey in your diet can boost feelings of fullness and may help with weight management.

Metabolic and other benefits: Whey protein may improve blood sugar control, lipid profiles, reduce blood pressure, and promote healthy immune function. It also contains high levels of cysteine, which boosts antioxidants like glutathione in the body.

Potential Risks and Side Effects

• Digestive issues: Some people, particularly those with lactose intolerance or a dairy allergy, can experience bloating, diarrhea, or stomach cramps after using whey protein—though whey isolate is lower in lactose than concentrates and may be easier to tolerate

• Kidney concerns: While high-protein diets don’t appear to harm healthy kidneys, those with kidney disease should avoid excessive protein supplementation.

• Contaminants and additives: Some commercial protein powders may contain added sugars, calories, or potentially harmful substances, so it’s important to read labels carefully.

• Excessive intake: Taking much more than the recommended amount may lead to unnecessary calorie surplus, weight gain, or strain on certain organs for susceptible individuals.

Conclusion

For most healthy people, whey protein powders can be a convenient and effective way to supplement protein needs, especially for those who have increased requirements or struggle to get enough protein through whole foods. However, it’s best to use them as part of a balanced diet—focus on quality, stick to recommended amounts, and consult a healthcare provider if you have underlying health conditions.

Pro tip: Healthy people should aim to get approximately 1 gram of protein in for every pound of your goal weight. For example, a female should eat approximately 100-120 grams of protein daily as a minimum. This goal changes based on your weight and your goals. Click here to find some healthy sources of protein!