Whey Protein

What is whey protein? Learn about it's nutrition, uses, and get answers to common questions about whey protein.

What is Whey?

Whether you are looking to boost the protein content of your morning smoothie or have spent time strolling down the health aisle of the grocery store, you have likely heard of whey protein.

Whey is one of two major proteins found in cow’s milk. Whey protein is produced during the process of making cheese, which begins when special enzymes are added to milk causing it to separate. The curds are used to make cheese, leaving behind whey protein in the liquid portion. This liquid whey is then pasteurized and dried into a powder for various uses like drink mixes, protein bars, and other foods.

Whey nutritional facts: One scoop (25 g) of whey protein powder-isolate contains 100 calories and 20 g of protein.

Health Benefits of Whey

Whey protein is a high-quality protein naturally found in dairy. It is a complete protein containing all of the essential amino acids (“building blocks”) your body needs and is easy to digest. Whey protein is also one of the best sources of branched-chain amino acids (BCAA) including leucine, which has been shown to stimulate muscle synthesis.

Whey is a fast-acting protein that can be absorbed into the bloodstream and arrive at the muscles very quickly. Whey is fast fuel for the muscles. Research shows that whey can help build and repair muscle after workouts. Studies also show that diets higher in protein can help curb hunger and help maintain a healthy weight.

A 2019 study revealed that the addition of whey protein at each meal helped to preserve muscle, increase fat loss and improve the recovery of muscle strength during rehabilitation in older adults.

Whey Protein Concentrate vs. Isolate: Which is Healthier?

Products with whey protein as a major source of protein will list “whey protein isolate,” “whey protein concentrate,” or “hydrolyzed whey protein” near the beginning of the ingredients list. Whey protein isolate contains a higher concentration of protein per gram than whey protein concentrate because other ingredients, including lactose, fat, and some vitamins and minerals, are removed. The protein concentration of whey protein isolate is at least 90%, whereas the amount of protein present in whey protein concentrate can vary between 30 and 80%. Both offer health benefits and are used in various foods and powders. Hydrolyzed whey protein is created when the protein chains are broken down into smaller chains of amino acids called “peptides.” This form of whey protein is most commonly used in infant formulas, medical protein supplements, and some sports drinks.

If you are lactose intolerant you may be able to tolerate whey protein isolate, which contains very little lactose. The amount of lactose in whey protein concentrate is higher.

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Whey Protein FAQs

How many calories are in 1 scoop of whey protein?

One scoop (25 g) of whey protein powder-isolate contains 100 calories and 20 g of protein.

What to mix with whey protein?

Try adding whey protein powder to smoothies, oatmeal, soups, baked goods and other recipes.

When to take whey protein for muscle gain?

Consuming protein, like whey protein, after exercising can help build and repair muscle. Including protein evenly throughout the day is best for muscle building and repair. Aim for 20 to 30 grams of protein at each meal and after workouts. Refuel within 15-60 minutes of exercising and again 3-4 hours after to allow for ideal recovery.

What are different types of whey protein?

The different types of whey protein are whey protein isolate, whey protein concentrate, or hydrolyzed whey protein near the beginning of the ingredients list. Whey protein isolate contains a higher concentration of protein per gram than whey protein concentrate because other ingredients, including lactose, fat, and some vitamins and minerals, are removed. Both offer health benefits and are used in various foods and powders. Hydrolyzed whey protein is created when the protein chains are broken down into smaller chains of amino acids called “peptides.” This form of whey protein is most commonly used in infant formulas, medical protein supplements, and some sports drinks.