Whey protein may aid muscle development, support weight reduction, and assist in managing conditions such as diabetes, high blood pressure, and inflammatory bowel disease, among other advantages.
Whey is the liquid portion that separates from milk during cheese making. The protein component of this liquid is referred to as whey protein.
It’s a complete, high-quality protein containing all essential amino acids. Additionally, it is highly digestible and absorbed from the gut more rapidly than many other protein sources.
These characteristics make it one of the top dietary protein options available.
Read on to discover 10 possible health benefits of whey protein.
1. Whey provides a superb source of high-quality protein
As a supplement, whey protein is widely used by bodybuilders, athletes, and anyone seeking to increase their dietary protein intake.
There are three primary forms of whey protein powder, categorized by their final protein concentration:
- Concentrate (WPC): up to 89% protein
- Isolate (WPI): 90% protein or higher
- Hydrolysate (WPH): variable protein content
WPC is the most commonly available and typically the least expensive. WPI usually contains the highest protein proportion and the fewest calories, since it’s predominantly protein, but it tends to cost more.
2. May encourage muscle growth
Protein is one of the most crucial nutrients for preserving or preventing muscle loss, particularly with aging. It supports the repair and growth of tissues involved in muscle energy and restoration.
Whey protein, specifically, is considered a complete protein because it supplies all nine essential amino acids that the body cannot synthesize and must obtain through diet. It is also rich in the branched-chain amino acid leucine, which is the most potent growth-stimulating amino acid.
Certain studies indicate that supplementing with whey protein may be important in preventing and treating age-related muscle decline (sarcopenia). It can help increase muscle mass and enhance strength.
That said, resistance exercise should be a central component of anyone’s weekly routine to effectively build muscle, regardless of age. Protein alone does not cause muscle growth.
Therefore, the best approach for building muscle combines strength training with a balanced diet containing ample protein, carbohydrates, and healthy fats.
3. May reduce blood pressure
High blood pressure (hypertension) is a significant risk factor for heart disease.
A 2023 review of 18 trials reported that whey protein supplementation might lower systolic blood pressure — the pressure in the arteries when the heart contracts, represented by the top number in a reading.
The reviewers also observed that whey protein could influence diastolic blood pressure when more than 30 grams (g) of WPI were consumed daily for 10 weeks, particularly in individuals with a body mass index (BMI) between 25 and 30.
This benefit may stem from a group of bioactive dairy peptides that act as angiotensin-converting enzyme (ACE) inhibitors, notably lactokinins.
Nevertheless, further studies are required to clarify whey protein’s effects on blood pressure.
A 2019 trial involving overweight participants with mild to moderate hypertension found that taking 30 g of whey protein daily for 12 weeks reduced systolic pressure but not diastolic.
The investigators suggested that weight loss and other factors may have contributed to the blood pressure improvements.
4. May assist in managing type 2 diabetes
Type 2 diabetes is a long-term condition marked by elevated blood glucose and impaired insulin function. Insulin is the hormone that encourages glucose uptake into cells, keeping blood sugar controlled.
Research indicates that whey protein supplementation may help manage diabetes through several mechanisms, including:
- reducing postprandial (after-meal) blood sugar spikes
- increasing insulin release and improving insulin sensitivity
- helping regulate blood glucose levels
- promoting feelings of fullness
- lowering certain lipids, such as triglycerides
Thus, whey protein could be used as an adjunctive therapy for type 2 diabetes.
Be sure to select whey products with minimal added sugars and carbohydrates, since these can affect blood glucose control.
5. May decrease inflammation
Inflammation is the body’s response to injury or insult. Short-term inflammation can be protective, but when it becomes chronic it may be harmful.
Chronic inflammation is a risk factor for many chronic diseases, including heart disease, diabetes, and arthritis, and often reflects underlying health issues or lifestyle patterns that damage health over time.
A 2022 review found that whey protein supplementation reduced levels of C-reactive protein (CRP) and interleukin-6 (IL-6), two important inflammatory markers.
6. May help manage inflammatory bowel disease
Inflammatory bowel disease (IBD) involves chronic inflammation of the intestinal lining and includes conditions such as Crohn’s disease and ulcerative colitis.
A 2024 review of human and animal research suggests whey protein supplementation may support IBD remission and help prevent flare-ups by:
- stimulating secretion of the intestinal protein mucin
- reducing inflammation
- enhancing the integrity of the intestinal barrier
- supporting the gut microbiome and overall gastrointestinal health
7. May boost the body’s antioxidant capacity
Antioxidants counteract oxidation in the body, reducing oxidative stress and lowering the likelihood of various chronic illnesses.
A 2018 review noted that some in vitro experiments found whey protein could elevate endogenous antioxidant defenses, particularly glutathione, which your body synthesizes.
However, few human studies have assessed whey protein’s impact on antioxidant status.
The authors also pointed out that for whey protein to exert antioxidant effects, it must be processed through the digestive tract and reach the bloodstream.
Consequently, additional research is necessary to determine whey protein’s influence on antioxidants in humans.
8. May positively affect blood lipids
Elevated cholesterol, particularly LDL (bad) cholesterol, increases the risk of heart disease.
Some evidence suggests that combining exercise with whey protein supplementation can lower LDL and total cholesterol, especially in individuals under 50 years of age.
In studies lasting 12 weeks or more, whey protein supplementation also appeared to lower triglyceride concentrations.
9. May reduce appetite
Satiety describes the sensation of fullness after eating. It counters hunger and should suppress cravings and the urge to eat again soon.
Some foods are more filling than others, partly due to their macronutrient makeup (protein, carbohydrates, fat).
Research suggests that protein is the most satiating macronutrient and can increase levels of several fullness hormones, including:
- glucagon-like peptide-1 (GLP-1)
- cholecystokinin (CCK)
- peptide tyrosine-tyrosine (PYY)
Not all proteins have identical effects on satiety. Whey protein seems to be more filling than some other proteins like casein or soy, though further study is warranted.
10. May support weight control
Increasing protein intake is a well-established approach for weight loss.
Consuming more protein may promote fat loss by:
- enhancing feelings of fullness
- reducing hunger and cravings throughout the day
- increasing the thermic effect of food
- preserving lean muscle mass
Whey protein has been shown to be especially effective, particularly when paired with regular exercise and a calorie deficit.
»Learn more:A High-Protein Diet Plan to Lose Weight and Improve HealthPossible side effects of whey protein
Generally, whey protein is well tolerated when used at recommended amounts. Typical guidance is 25 to 50 g per day (about 1 to 2 scoops), though product labels may offer different recommendations.
Some individuals report mild gastrointestinal issues when consuming excessive protein. Potential symptoms include:
- bloating
- cramping
- flatulence
- diarrhea
- abdominal discomfort
If you are lactose intolerant, whey protein hydrolysate or isolate may be a better option than concentrate. Also consult a physician before using whey supplements if you have liver or kidney disease.
»More on this:Side effects of protein supplementsThe takeaway
Whey protein powder is among the most commonly used supplements for athletes, strength trainers, and those aiming to raise their daily protein intake.
It may offer several health advantages, such as supporting muscle development and assisting in the management of conditions like diabetes, hypertension, and high cholesterol.
If you have kidney or liver issues, consult a healthcare provider before starting whey protein supplements. They can advise an appropriate dosage or suggest alternative ways to boost your protein intake.
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