Whey Protein

    Written by:
    Brady Holmer

    Fact-checked

    by:

    Nick Milazzo
    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.

    Overview

    Dosage information

    Optimal protein intake will vary depending on one’s unique goals, and you can use our protein intake calculator to estimate your optimal daily protein intake, which is based on the evidence presented in our optimal protein intake guide.

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    Research written by

    Brady Holmer

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    Nick Milazzo

    Examine Database References

    1. Muscle Mass - Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RBThe effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance trainingJ Strength Cond Res.(2006 Aug)
    2. Muscle Mass - Hoffman JR, Ratamess NA, Tranchina CP, Rashti SL, Kang J, Faigenbaum ADEffect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained menInt J Sport Nutr Exerc Metab.(2009 Apr)
    3. Weight - Sepandi M, Samadi M, Shirvani H, Alimohamadi Y, Taghdir M, Goudarzi F, Akbarzadeh IEffect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials.Clin Nutr ESPEN.(2022-Aug)
    4. Muscle Mass - Weisgarber KD, Candow DG, Vogt E SMWhey Protein Before and During Resistance Exercise Has No Effect on Muscle Mass and Strength in Untrained Young AdultsInt J Sport Nutr Exerc Metab.(2012 Jul 4)
    5. Muscle Mass - Andersen LL, Tufekovic G, Zebis MK, Crameri RM, Verlaan G, Kjaer M, Suetta C, Magnusson P, Aagaard PThe effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strengthMetabolism.(2005 Feb)
    6. Weight - Vatani DS, Golzar FAChanges in antioxidant status and cardiovascular risk factors of overweight young men after six weeks supplementation of whey protein isolate and resistance trainingAppetite.(2012 Aug 10)
    7. Insulin - Reitelseder S, Agergaard J, Doessing S, Helmark IC, Lund P, Kristensen NB, Frystyk J, Flyvbjerg A, Schjerling P, van Hall G, Kjaer M, Holm LWhey and casein labeled with L-1-13Cleucine and muscle protein synthesis: effect of resistance exercise and protein ingestionAm J Physiol Endocrinol Metab.(2011 Jan)
    8. Muscle protein synthesis (MPS) - Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RRIngestion of casein and whey proteins result in muscle anabolism after resistance exerciseMed Sci Sports Exerc.(2004 Dec)
    9. Muscle Mass - Naclerio F, Larumbe-Zabala EEffects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis.Sports Med.(2016-Jan)
    10. Weight - Lam FC, Bukhsh A, Rehman H, Waqas MK, Shahid N, Khaliel AM, Elhanish A, Karoud M, Telb A, Khan TMEfficacy and Safety of Whey Protein Supplements on Vital Sign and Physical Performance Among Athletes: A Network Meta-Analysis.Front Pharmacol.(2019 Apr 24)
    11. Bone Mineral Density - Zhu K, Meng X, Kerr DA, Devine A, Solah V, Binns CW, Prince RLThe effects of a two-year randomized, controlled trial of whey protein supplementation on bone structure, IGF-1, and urinary calcium excretion in older postmenopausal womenJ Bone Miner Res.(2011 Sep)
    12. Blood glucose - Bortolotti M, Maiolo E, Corazza M, Van Dijke E, Schneiter P, Boss A, Carrel G, Giusti V, Lê KA, Quo Chong DG, Buehler T, Kreis R, Boesch C, Tappy LEffects of a whey protein supplementation on intrahepatocellular lipids in obese female patientsClin Nutr.(2011 Aug)
    13. Insulin - Baer DJ, Stote KS, Paul DR, Harris GK, Rumpler WV, Clevidence BAWhey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adultsJ Nutr.(2011 Aug)
    14. Insulin - Pal S, Ellis V, Dhaliwal SEffects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individualsBr J Nutr.(2010 Sep)
    15. Weight - Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian EDA whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical studyNutr Metab (Lond).(2008 Mar 27)
    16. Appetite - J Lorenzen, R Frederiksen, C Hoppe, R Hvid, A AstrupThe effect of milk proteins on appetite regulation and diet-induced thermogenesisEur J Clin Nutr.(2012 May)
    17. Inflammation - Pal S, Ellis VAcute effects of whey protein isolate on blood pressure, vascular function and inflammatory markers in overweight postmenopausal womenBr J Nutr.(2011 May)
    18. Blood Pressure - 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)
    19. C-Reactive Protein (CRP) - Zhou LM, Xu JY, Rao CP, Han S, Wan Z, Qin LQEffect of whey supplementation on circulating C-reactive protein: a meta-analysis of randomized controlled trials.Nutrients.(2015-Feb-09)
    20. Interleukin 6 - Jamshidi S, Mohsenpour MA, Masoumi SJ, Fatahi S, Nasimi N, Zahabi ES, Pourrajab B, Shidfar FEffect of whey protein consumption on IL-6 and TNF-α: A systematic review and meta-analysis of randomized controlled trials.Diabetes Metab Syndr.(2022-Jan)
    21. Endothelial Function - 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)
    22. Weight - Chitapanarux T, Tienboon P, Pojchamarnwiputh S, Leelarungrayub DOpen-labeled pilot study of cysteine-rich whey protein isolate supplementation for nonalcoholic steatohepatitis patientsJ Gastroenterol Hepatol.(2009 Jun)
    23. High-density lipoprotein (HDL) - 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)
    24. Insulin - Mikael Nilsson, Jens J Holst, Inger Me BjörckMetabolic effects of amino acid mixtures and whey protein in healthy subjects: studies using glucose-equivalent drinksAm J Clin Nutr.(2007 Apr)
    25. Insulin - 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)
    26. Insulin - Smedegaard S, Kampmann U, Ovesen PG, Støvring H, Rittig NWhey Protein Premeal Lowers Postprandial Glucose Concentrations in Adults Compared with Water-The Effect of Timing, Dose, and Metabolic Status: a Systematic Review and Meta-analysis.Am J Clin Nutr.(2023-Aug)
    27. C-Reactive Protein (CRP) - Konstantinos Prokopidis, Mohsen Mazidi, Rajiv Sankaranarayanan, Behnam Tajik, Anne McArdle, Masoud IsanejadEffects of whey and soy protein supplementation on inflammatory cytokines in older adults: a systematic review and meta-analysisBr J Nutr.(2023 Mar 14)
    28. High-density lipoprotein (HDL) - Zhou S, Cheng F, He J, Xu T, Zhang X, Wan S, Qi J, He J, Chen F, Luo J, Luo Y, An PEffects of high-quality protein supplementation on cardiovascular risk factors in individuals with metabolic diseases: A systematic review and meta-analysis of randomized controlled trials.Clin Nutr.(2024 Aug)
    29. Insulin - Anders H Frid, Mikael Nilsson, Jens Juul Holst, Inger M E BjörckEffect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjectsAm J Clin Nutr.(2005 Jul)
    30. Muscle protein synthesis (MPS) - Pennings B, Groen B, de Lange A, Gijsen AP, Zorenc AH, Senden JM, van Loon LJAmino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly menAm J Physiol Endocrinol Metab.(2012 Apr)
    31. Body Fat - Mojtahedi MC, Thorpe MP, Karampinos DC, Johnson CL, Layman DK, Georgiadis JG, Evans EMThe effects of a higher protein intake during energy restriction on changes in body composition and physical function in older womenJ Gerontol A Biol Sci Med Sci.(2011 Nov)
    32. Body Fat - 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)
    33. Intestinal Permeability - Jaya Benjamin, Govind Makharia, Vineet Ahuja, K D Anand Rajan, Mani Kalaivani, Siddhartha Datta Gupta, Yogendra Kumar JoshiGlutamine and whey protein improve intestinal permeability and morphology in patients with Crohn's disease: a randomized controlled trialDig Dis Sci.(2012 Apr)
    34. Blood Pressure - Badely M, Sepandi M, Samadi M, Parastouei K, Taghdir MThe effect of whey protein on the components of metabolic syndrome in overweight and obese individuals; a systematic review and meta-analysis.Diabetes Metab Syndr.(2019)
    35. Appetite - Mollahosseini M, Shab-Bidar S, Rahimi MH, Djafarian KEffect of whey protein supplementation on long and short term appetite: A meta-analysis of randomized controlled trials.Clin Nutr ESPEN.(2017-Aug)
    36. Strength - Srinivasaraghavan N, Das N, Balakrishnan K, Rajaram SEffect of Whey Protein Supplementation on Perioperative Outcomes in Patients with Cancer-A Systematic Review and Meta-Analysis (PROSPERO 2020: CRD42020188666).Nutr Cancer.(2021 Dec 28)
    37. Strength - 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)
    38. Length of hospitalization - Chitti W, Insin P, Prueksaritanond NEffect of Whey Protein Supplementation on Postoperative Outcomes After Gynecological Cancer Surgery: A Randomized Controlled Trial.World J Oncol.(2025 Feb)