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Whey Protein: Health Benefits and Side Effects
Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making.
Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content. People commonly use it as supplementation, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean tissue mass.
Whey protein composition
Whey protein is a mixture of the following:
There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties.
We assess the possible health benefits of consuming whey protein below. Note that many of these potential benefits are based on single studies and more evidence is required before making definitive judgement.
Aiding weight loss
According to one study, published in Nutrition & Metabolism, people who took a whey protein "lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage."[SUP]4[/SUP]
Anti-cancer properties
Promising results were published in the journal Anticancer Research for the use of whey protein concentrate (WPC) and glutathione modulation in cancer treatment.[SUP]5[/SUP]
Lowering cholesterol
According to a study published in The British Journal of Nutrition, "there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group)."[SUP]6[/SUP]
Asthma
Whey protein could improve immune response in children with asthma. One study, published in the International Journal of Food Science and Nutrition, found that children with asthma who were supplemented with whey for one month had an improved cytokine response.[SUP]7[/SUP]
Lowering blood pressure and reducing risk of cardiovascular disease
Research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension, their risk of developing heart disease or stroke was also lower.
A study published in the journal Clinical and Investigative Medicine[SUP]1[/SUP] found that whey protein may help reduce weight loss among HIV-positive patients.
Possible side effects of whey protein
Some people who are allergic to milk may be specifically allergic to whey.
In moderate doses whey protein doesn't generally cause any adverse events.
However, consuming severely high doses can cause:
Whey protein is commonly taken to supplement resistance exercise and help build lean tissue mass.Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.
A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that "whey protein supplementation during resistance training offers some benefit compared to resistance training alone." In addition, "males who supplemented with whey protein had a greater relative gain in lean tissue mass."[SUP]2[/SUP]
Much better gains in strength are associated with whey isolate supplementation compared to casein.
This was demonstrated in another study published in theInternational Journal of Sport Nutrition and Exercise Metabolism, which concluded that in "two groups of matched, resistance-trained males whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass[SUP]3[/SUP] compared to supplementation with casein during an intense 10-week resistance-training program."
How is whey protein produced?
When milk is left over and coagulates, it eventually turns into a 5% solution of lactose in water, loaded with minerals.
This leftover by-product, called whey, makes up 20% of the protein in milk, the other 80% is called casein (the curds in cottage cheese).
The liquid whey is separated from the casein and sent through filters to remove all non-whey ingredients. It is then purified in a process called "ion exchange".
The final step is removing the water from the whey by turning it into a powder at a drying tower.
The protein powder is then ready to be packaged and consumed.
Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making.
Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content. People commonly use it as supplementation, alongside resistance exercise, to help improve muscle protein synthesis and promote the growth of lean tissue mass.
Whey protein composition
Whey protein is a mixture of the following:
- Beta-lactoglobulin
- Alpha-lactalbumin
- Bovine serum albumin
- Immunoglobins.
There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties.
We assess the possible health benefits of consuming whey protein below. Note that many of these potential benefits are based on single studies and more evidence is required before making definitive judgement.
Aiding weight loss
According to one study, published in Nutrition & Metabolism, people who took a whey protein "lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage."[SUP]4[/SUP]
Anti-cancer properties
Promising results were published in the journal Anticancer Research for the use of whey protein concentrate (WPC) and glutathione modulation in cancer treatment.[SUP]5[/SUP]
Lowering cholesterol
According to a study published in The British Journal of Nutrition, "there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group)."[SUP]6[/SUP]
Asthma
Whey protein could improve immune response in children with asthma. One study, published in the International Journal of Food Science and Nutrition, found that children with asthma who were supplemented with whey for one month had an improved cytokine response.[SUP]7[/SUP]
Lowering blood pressure and reducing risk of cardiovascular disease
Research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension, their risk of developing heart disease or stroke was also lower.
A study published in the journal Clinical and Investigative Medicine[SUP]1[/SUP] found that whey protein may help reduce weight loss among HIV-positive patients.
Possible side effects of whey protein
Some people who are allergic to milk may be specifically allergic to whey.
In moderate doses whey protein doesn't generally cause any adverse events.
However, consuming severely high doses can cause:
- Stomach pains
- Cramps
- Reduced appetite
- Nausea
- Headache
- Fatigue.
Whey protein is commonly taken to supplement resistance exercise and help build lean tissue mass.
A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that "whey protein supplementation during resistance training offers some benefit compared to resistance training alone." In addition, "males who supplemented with whey protein had a greater relative gain in lean tissue mass."[SUP]2[/SUP]
Much better gains in strength are associated with whey isolate supplementation compared to casein.
This was demonstrated in another study published in theInternational Journal of Sport Nutrition and Exercise Metabolism, which concluded that in "two groups of matched, resistance-trained males whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass[SUP]3[/SUP] compared to supplementation with casein during an intense 10-week resistance-training program."
How is whey protein produced?
When milk is left over and coagulates, it eventually turns into a 5% solution of lactose in water, loaded with minerals.
This leftover by-product, called whey, makes up 20% of the protein in milk, the other 80% is called casein (the curds in cottage cheese).
The liquid whey is separated from the casein and sent through filters to remove all non-whey ingredients. It is then purified in a process called "ion exchange".
The final step is removing the water from the whey by turning it into a powder at a drying tower.
The protein powder is then ready to be packaged and consumed.
