Whey Protein
Whey protein is a complete dairy protein studied for muscle, recovery, and satiety outcomes.
Overview
What is whey protein?
Whey protein is a protein sourced from whey, a clear liquid produced as a byproduct from the cheese making process.
Whey supplementation can improve athletic performance and muscle recovery. Consistent supplementation in combination with resistance training can reliable increase the rate of muscle growth compared to resistance training alone.
People who are lactose intolerant commonly experience gastrointestinal side effects from whey protein concentrates. However, newer formulations including digestive enzymes combined with whey protein isolate or whey protein hydrolysate can significantly reduce but not eliminate, the likelihood of adverse effects.
Dosage
Protein requirements vary depending on individual factors.
When paired with resistance training, doses of 25 to 50 grams per day (1 to 2 scoops) have been shown to have reliable benefits for lean body mass and muscle recovery in studies, independent of sex, activity level or training status.
Similar dosages have been used to prevent muscle loss during periods of inactivity.
Effect graph
Effect heatmap
SupplementDEX Database
12 conditions for , and rated at least stars. All purchase bands. No minimum star filter.
Database Snapshot
Most whey protein research is concentrated in a handful of conditions.
- Athletic performance accounts for 18 of 59 studies (31%).
- Obesity accounts for 13 of 59 studies (22%).
- Muscle mass accounts for 12 of 59 studies (20%).
- Sparse coverage remains for Chronic obstructive pulmonary disease (COPD), High blood pressure, Hyperlipidemia.
Dietary Sources
Top dietary sources
Food sources
Whey is a byproduct of cheese production. Hard cheeses contain less whey in the final product.
Sources include Cottage cheese, Milk, Ricotta cheese, Soft cheeses, and Yoghurt.
Safety
Whilst whey protein is generally safe, people who are lactose intolerant may experience common side effects including diarrhea, nausea and stomach upset, particularly from whey protein concentrates.
Whilst whey protein isolate and whey hydrolysate can reduce the risk of side effects arising from lactose intolerance, they can still result in adverse effects.
Heavy Metals, Organic Products & BPA Content
Generally, levels of heavy metals in protein powders are within safe ranges. However, organic and plant based supplements tend to contain higher levels of heavy metals.
Plant based protein powders tend to contain higher amounts of heavy metals including arsenic, cadmium and lead compared to whey, egg or casein proteins.
Organic protein powders contain around twice the heavy metal content of non-organic protein powders. In particular, lead (150%), arsenic (150%) and cadmium (480%) have been found at higher levels compared to non-organic whey products. Organic cocoa powder may be primarily responsible for increased heavy metal content in the form of cadmium and lead.
Organic products contained 40% less BPA than non-organic products.
According to the Clean Label Project, of the top 134 selling products according to Nielsen consumer reports, Amazon and popular online blogs:
- 55% contained detectable levels of BPA, an endocrine disruptor
- Organic samples had 40% less BPA than non-organic
- A single protein powder brand contained 25 times the regulatory limit for BPA
- 75% of plant based samples detected positive for lead content
- 70% of samples contained lead in measurable amounts
- 74% contained cadmium
There is limited information on plastic content in protein powders. According to PlasticList.org, Optimum Nutrition Gold Standard 100% Whey (Double Rich Chocolate & Chocolate Peanut Butter) contained around 9-30% percentile plastic content in a sample of Bay Area foods and food products. ON Gold was tested to be containing roughly (per serving) 630-690 ng DEHP, <300-390 ng DBP, 1980-5400 ng DEHT, <300-393 ng DEP and lower levels of BBP, DINP, DIDP, DMP, DIBP, DNHP, DCHP, DNOP, BPA, BPS, BPF DINCH and DIDA.
Frequently Asked Questions
Takeaway
Whey is a watery liquid created during the cheese making process.
Whey protein powders are a convenient and cost-effective method of increasing protein intake.
A high quality source of protein, whey has strong evidence for increasing muscle mass and fat loss.
Most studies find that whey protein is more effective than casein or soy protein for increasing muscle growth, possibly due to greater amounts of leucine, an amino acid found in high concentrations in whey.
References
Sources50 references
SupplementDEX uses only high-quality sources to determine supplement effectiveness.
SupplementDEX Database · Athletic performance
18 references1.SupplementDEX Database: Athletic performance — No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial2020
In 61 untrained adults, 12 weeks of resistance training with soy protein (26 g, 2 g leucine) vs whey (19 g, 2 g leucine) produced comparable gains in lean mass and strength.
2.SupplementDEX Database: Athletic performance — Effect of whey protein supplementation during resistance training sessions on body mass and muscular strength: a meta-analysis2019
In a meta-analysis of 837 participants, wP supplementation during RT sessions was found to improve lean mass, fat mass and muscular strength in healthy and younger individuals.
3.SupplementDEX Database: Athletic performance — Effect of Whey Protein Supplementation on Physical Performance and Body Composition in Army Initial Entry Training Soldiers2018
In an RCT of 35 participants, 77 g/day, for 8 weeks, post-testing push-up performance averaged 7 repetitions higher in the WP compared to the CHO group (F = 10.1, p p = 0.04), but no significant change in run performance (F = 3.50, p = 0.065) or fat-free mass (F = 0.70, p = 0.41).
4.SupplementDEX Database: Athletic performance — Effect of Protein Supplementation During Diet-Induced Weight Loss on Muscle Mass and Strength: A Randomized Controlled Study2018
In an RCT in postmenopausal women, 0.8 g/kg, the dietary interventions did not affect muscle strength.
5.SupplementDEX Database: Athletic performance — The Effects of Beef, Chicken, or Whey Protein After Workout on Body Composition and Muscle Performance2018
In an RCT of 41 participants, for 8 weeks, whey protein concentrate (52.48 ± 11.15 to 54.96 ± 11.85 kg), Beef (51.68 ± 7.61 to 54.65 ± 8.67 kg), and Chx (52.97 ± 12.12 to 54.89 ± 13.43 kg) each led to a significant increase in lean body mass compared with baseline (p < 0.0001), whereas the control condition did not (53.14 ± 11.35 to...
6.SupplementDEX Database: Athletic performance — Resistance Training-Induced Elevations in Muscular Strength in Trained Men Are Maintained After 2 Weeks of Detraining and Not Differentially Affected by Whey Protein Supplementation2017
In an RCT of 20 participants, for 2 weeks, therefore, a short-term period of DT can potentially retain lower-body strength in young resistance-trained men irrespective of supplementing with 25 g of whey protein postexercise.
7.SupplementDEX Database: Athletic performance — Eight weeks of pre- and postexercise whey protein supplementation increases lean body mass and improves performance in Division III collegiate female basketball players2016
In an RCT of 8 participants, 24 g whey protein/day, for 8 weeks, moreover, the WP group improved agility from T1 to T2 (p = 0.001) whereas the MD group did not (p = 0.38).
8.SupplementDEX Database: Athletic performance — Effect of whey protein hydrolysate on performance and recovery of top-class orienteering runners2015
In an RCT in athletes, 0.3 g/kg, in conclusion, ingestion of whey protein hydrolysate before and after each exercise session improves performance and reduces markers of muscle damage during a strenuous 1-week training camp.
9.SupplementDEX Database: Athletic performance — Whey protein supplementation during resistance training augments lean body mass2013
In an RCT of 22 participants, 1.4 g/kg, for 9 months, these results highlight the importance of protein quality as an important determinant of lean body mass responses to resistance training.
10.SupplementDEX Database: Athletic performance — The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men2010
In an RCT of 11 participants, 5 g creatine/day + 35 g whey protein/day, for 14 weeks, resistance training in middle-aged and older men significantly increased muscular strength and added muscle mass with no additional benefits from creatine and/or protein supplementation.
11.SupplementDEX Database: Athletic performance — Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression2009
In an RCT of 11 participants, 15 g whey protein before and after exercise, for 21 weeks, in conclusion, protein intake close to resistance exercise workout may alter mRNA expression in a manner advantageous for muscle hypertrophy.
12.SupplementDEX Database: Athletic performance — Resistance training with soy vs whey protein supplements in hyperlipidemic males2009
In 28 overweight hyperlipidemic men, 12 weeks of resistance training with soy or whey protein (1.2 g/kg) similarly improved strength and reduced body fat and waist-to-hip ratio.
13.SupplementDEX Database: Athletic performance — The effects of creatine and whey protein supplementation on body composition in men aged 48 to 72 years during resistance training2008
In an RCT of 11 participants, for 14 weeks, there were no significant changes for total calorie, carbohydrate, fat or protein intake for any of the groups from prestudy to post-study testing.
14.SupplementDEX Database: Athletic performance — Effects of whey isolate, creatine, and resistance training on muscle hypertrophy2007
In an RCT in men, 1.5 g/kg/day creatine + whey, these differences in skeletal muscle morphology may have important implications for various populations and, therefore, warrant further investigation.
15.SupplementDEX Database: Athletic performance — The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine2006
In 13 male bodybuilders over 10 weeks, whey isolate produced greater lean-mass gain (5.0 vs 0.8 kg) than casein with identical resistance training.
16.SupplementDEX Database: Athletic performance — Effect of whey and soy protein supplementation combined with resistance training in young adults2006
In 27 untrained adults, 6 weeks of resistance training with soy or whey protein (1.2 g/kg) both increased lean mass and strength vs placebo, with no difference between protein sources.
17.SupplementDEX Database: Athletic performance — Soy versus whey protein bars: effects on exercise training impact on lean body mass and antioxidant status2004
In an RCT of 9 participants, 33 g/day, for 9 weeks, both the soy and whey treatment groups showed a gain in lean body mass, but the training-only group did not.
18.SupplementDEX Database: Athletic performance — The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength2001
In an RCT in healthy adults, 1.2 g/kg, for 6 weeks, however, not all strength measures were improved with supplementation, since subjects who supplemented with creatine and/or whey protein had similar increases in squat strength and knee flexion peak torque compared to subjects who received placebo.
SupplementDEX Database · Muscle mass
4 references19.SupplementDEX Database: Muscle mass — Whey protein before and during resistance exercise has no effect on muscle mass and strength in untrained young adults2012
In an RCT of 9 participants, 0.3 g/kg, for 8 weeks, the ingestion of whey protein immediately before the start of exercise and again after each training set has no effect on muscle mass and strength in untrained young adults.
20.SupplementDEX Database: Muscle mass — Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men2009
In 33 resistance-trained men over 10 weeks, protein timing around workouts did not outperform morning/evening supplementation for strength, power, or body composition.
21.SupplementDEX Database: Muscle mass — The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training2006
A 10-week study including 36 resistance-trained males undergoing a 4 day per week resistance training program found that a combination of whey protein + casein was superior to whey protein + BCAA + glutamine for increasing lean mass. The whey protein + BCAA + glutamine group experienced a slight reduction in lean mass (-0.1 ± 0.3 kg) after 10 weeks. Interventions: - 48 g/day carbohydrate placebo - 40 g/day whey protein + 8 g/day of casein - 40 g/ day whey + 3 g/day BCAA + 5 g/day L-glutamine (WBG) All groups experienced significant increases in 1RM bench press and leg press strength. No changes were found for energy intake, training volume, blood parameters, and anaerobic capacity (P > 0.05). Only the whey + casein group experienced an increase in lean mass. The WBG group experienced a slight decrease in lean mass while there was no increase or decrease in lean mass in the placebo group.
22.SupplementDEX Database: Muscle mass — The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength2005
A study including 22 young healthy men undergoing resistance training (3 x per week for 14 weeks) found that protein supplementation (25 g/day containing 16.6 g whey; 2.8 g casein; 2.8 g egg white protein; 2.8 g L-glutamine) improved squat jump height and muscle hypertrophy (Protein, type I: 18% ± 5%; P < 0.01 & type II: 26% ± 5%; P < 0.01) compared to placebo (no change). Performance in the countermovement jump height and slow isokinetic knee extensor peak torque increased similarly in both groups.
23.SupplementDEX Database: Chronic obstructive pulmonary disease (COPD) — Combined effect of dietary supplementation with pressurized whey and exercise training in chronic obstructive pulmonary disease: a randomized, controlled, double-blind pilot study2010
In an RCT of 22 participants, for 8 weeks, study interventions did not modify significantly the systemic inflammatory and oxidative stress markers that were assessed.
24.SupplementDEX Database: Chronic obstructive pulmonary disease (COPD) — A study on whey protein supplement on physical performance and quality of life among elderly patients with chronic obstructive pulmonary disease. See external source2007
A whey protein supplementation study in COPD patients examined physical performance; published abstract details were unavailable.
View source2007
25.SupplementDEX Database: Age-related cognitive decline — Effect of Supplementation of a Whey Peptide Rich in Tryptophan-Tyrosine-Related Peptides on Cognitive Performance in Healthy Adults: A Randomized, Double-Blind, Placebo-Controlled Study2018
In an RCT of 101 participants, 20 g/day, for 12 weeks, further studies will elucidate the relationship among cognitive improvement, whey peptides, and psychological fatigue.
SupplementDEX Database · Asthma
1 reference26.SupplementDEX Database: Asthma — Effect of whey protein to modulate immune response in children with atopic asthma2006
In a clinical trial in young adults, 10 g 2×/day, for 1 month, although no significant changes in lymphocyte GSH or FEV1 were found for the group as a whole, the two patients with significant increases in lymphocyte GSH concentrations were the only two to demonstrate reductions in methacholine provocation doses (provocative...
SupplementDEX Database · Eczema
4 references27.SupplementDEX Database: Eczema — Infant formulas containing hydrolysed protein for prevention of allergic disease2018
In a meta-analysis of 90 participants, the data showed no difference in all allergic disease in infants (typical RR 0.88, 95% CI 0.76 to 1.01; participants = 2852; studies = 8) and children (typical RR 0.85, 95% CI 0.69 to 1.05; participants = 950; studies = 2), and no difference in any specific allergic disease including infant...
28.SupplementDEX Database: Eczema — Meta-analysis of the evidence for a partially hydrolyzed 100% whey formula for the prevention of allergic diseases2010
In a meta-analysis in children/adolescents, for 0–36 months, these results should be interpreted with caution due to a lack of methodological rigor in many trials.
29.SupplementDEX Database: Eczema — Partially hydrolyzed 100% whey protein infant formula and reduced risk of atopic dermatitis: a meta-analysis2010
In a meta-analysis, a statistically significant 44% (summary relative risk estimate [SRRE] = 0.56, 95% confidence interval 0.40-0.77) reduced risk of atopic manifestations, which included AD, was found among infants receiving PHF-W compared with infants receiving CMF.
30.SupplementDEX Database: Eczema — Meta-analysis of a partially hydrolysed 100%-whey infant formula vs. extensively hydrolysed infant formulas in the prevention of atopic dermatitis2010
In a meta-analysis of 580 participants, for 0–36 months, it appears that the efficacy of PHF-W falls within the range of that of both EHF formulas (whey and casein) and allows the application of these results in a pharmacoeconomic model.
SupplementDEX Database · High blood pressure
2 references31.SupplementDEX Database: High blood pressure — Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertension: results from the chronic Whey2Go randomized controlled trial2016
In an RCT of 38 participants, 56 g/day, for 8 weeks, these results may have important implications for public health.
32.SupplementDEX Database: High blood pressure — Effect of a milk drink supplemented with whey peptides on blood pressure in patients with mild hypertension2007
In an RCT in hypertensive patients, for 12 weeks, in the control group systolic (p = 0.0431) and diastolic (p = 0.0081) blood pressure was significantly reduced 140.6 +/- 11.7/90.3 +/- 5.8 mmHg at baseline vs.
SupplementDEX Database · Hyperlipidemia
1 reference33.SupplementDEX Database: Hyperlipidemia — Effects 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 trials2020
In a meta-analysis in metabolic syndrome patients, this meta-analysis suggests that supplementation with whey protein had beneficial effect on several indicators of glycemic control and lipid parameters in patients with MetS and related conditions.
34.SupplementDEX Database: Nonalcoholic steatohepatitis (NASH) — Open-labeled pilot study of cysteine-rich whey protein isolate supplementation for nonalcoholic steatohepatitis patients2009
In an open-label trial of 38 participants, 20 g/day, for 12 weeks, the results support the role of oxidative stress in the pathogenesis of this disease.
SupplementDEX Database · Obesity
13 references35.SupplementDEX Database: Obesity — Effect of a Whey Protein Supplement on Preservation of Fat Free Mass in Overweight and Obese Individuals on an Energy Restricted Very Low Caloric Diet2018
In an RCT of 15 participants, 0.4 g/kg/day whey protein, for 4 weeks, in conclusion, ingestion of a whey protein supplement before bedtime during a 4-week period on a VLCD improved nitrogen balance, but did not lead to any significant improvement in the quality of the weight loss in regard to observed changes in body composition and...
36.SupplementDEX Database: Obesity — Whey Protein Supplementation Enhances Body Fat and Weight Loss in Women Long After Bariatric Surgery: a Randomized Controlled Trial2017
In an RCT of 34 participants, 0.5 g/kg, whey protein supplementation promoted body weight and FM loss in women with long-term weight regain following RYGB.
37.SupplementDEX Database: Obesity — Whey Protein Supplementation and Higher Total Protein Intake Do Not Influence Bone Quantity in Overweight and Obese Adults Following a 36-Week Exercise and Diet Intervention2017
In an RCT of 44 participants, wP supplementation and total dietary protein intake did not negatively or beneficially influence bone quantity in overweight and obese adults during a 9-mo exercise intervention.
38.SupplementDEX Database: Obesity — Whey protein supplementation preserves postprandial myofibrillar protein synthesis during short-term energy restriction in overweight and obese adults2015
In an RCT of 21 participants, we conclude that whey protein supplementation attenuated the decline in postprandial rates of MPS after weight loss, which may be of importance in the preservation of lean mass during longer-term weight loss interventions.
39.SupplementDEX Database: Obesity — A high whey protein-, leucine-, and vitamin D-enriched supplement preserves muscle mass during intentional weight loss in obese older adults: a double-blind randomized controlled trial2015
In an RCT of 80 participants, 0.28 g/kg, this trial was registered at the Dutch Trial Register (http://www.trialregister.nl) as NTR2751.
40.SupplementDEX Database: Obesity — Whey protein preloads are more beneficial than soy protein preloads in regulating appetite, calorie intake, anthropometry, and body composition of overweight and obese men2014
In an RCT of 26 participants, 65 g WPC or 60 g SPI/day, for 12 weeks, according to this 12-week study, WPC preloads conducted 30 minutes prior to the ad libitum main meal exerted stronger beneficial effects than did SPI preloads on appetite, CI, anthropometry, and body composition of free-living overweight and obese men.
41.SupplementDEX Database: Obesity — Effects of whey protein and resistance exercise on body composition: a meta-analysis of randomized controlled trials2014
In a meta-analysis of 626 participants, in the between-group analyses, the effects of WP were more favorable when compared with carbohydrates than protein sources other than whey, although findings did not reach statistical significance.
42.SupplementDEX Database: Obesity — Skim milk, whey, and casein increase body weight and whey and casein increase the plasma C-peptide concentration in overweight adolescents2012
In 203 overweight adolescents over 12 weeks, skim milk, whey, or casein (35 g protein/L) increased BMI z-scores and C-peptide vs water control.
43.SupplementDEX Database: Obesity — Whey protein supplementation does not affect exercise training-induced changes in body composition and indices of metabolic syndrome in middle-aged overweight and obese adults2012
In an RCT of 210 participants, whey protein supplementation did not affect exercise training-induced responses in body composition and indices of metabolic syndrome in middle-aged overweight and obese adults who maintained body weight.
44.SupplementDEX Database: Obesity — Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults2011
In 90 overweight adults followed 23 weeks, whey protein (56 g/day) reduced body weight by 1.8 kg and fat mass by 2.3 kg vs carbohydrate, but soy did not differ from carbohydrate.
45.SupplementDEX Database: Obesity — Varying protein source and quantity do not significantly improve weight loss, fat loss, or satiety in reduced energy diets among midlife adults2011
In an RCT of 18 participants, for 5 months, in summary, increased whey protein intake did not result in statistically significant differences in weight loss or in total fat loss, but significant differences in regional fat loss and in decreased blood pressure were observed in the WP group.
46.SupplementDEX Database: Obesity — Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals2010
In 70 overweight adults over 12 weeks, whey lowered triglycerides vs control and improved total/LDL cholesterol vs casein; body composition did not differ.
47.SupplementDEX Database: Obesity — A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study2008
In an RCT of 58 participants, for 12 weeks, because subjects taking Prolibra lost 6.1% of their body fat mass, and because a 5% reduction of body fat mass has been shown to reduce the risk of obesity related disease, the results have practical significance.
SupplementDEX Database · Psoriasis
1 reference48.SupplementDEX Database: Psoriasis — XP-828L in the treatment of mild to moderate psoriasis: randomized, double-blind, placebo-controlled study2007
In an RCT of 42 participants, 5 g/day, for 56 days, oral administration of 5 g/d XP-828L compared with a placebo significantly improved the PGA score of patients with mild to moderate psoriasis.
SupplementDEX Database · Type 2 diabetes
2 references49.SupplementDEX Database: Type 2 diabetes — Nil Whey Protein Effect on Glycemic Control after Intense Mixed-Mode Training in Type 2 Diabetes2018
In an RCT of 24 participants, 20 g, for 10 weeks, a clinically meaningful enhancement in glycemic control after 10 wk of MMIT was not clearly advanced with peritraining whey protein supplementation in middle-age men with T2D.
50.SupplementDEX Database: Type 2 diabetes — Incretin, insulinotropic and glucose-lowering effects of whey protein pre-load in type 2 diabetes: a randomised clinical trial2014
In an RCT of 15 participants, 50 g whey protein preload, dipeptidyl peptidase 4 plasma activity did not display any significant difference after breakfast between the groups.