Whey protein is the liquid portion of milk that separates from the curd during cheesemaking—and it supplies all nine essential amino acids your body can’t make on its own. Here’s how adding it to a smoothie—a popular way to increase protein intake—could affect your body.
While whey protein nutrition varies by brand, a typical scoop contains a solid dose of protein—about 25 grams.
For most people, protein should make up about 10% to 35% of your daily calories. Since 1 gram of protein has 4 calories, that’s about 50 to 175 grams per day if you eat 2,000 calories. Athletes and older adults may need even more protein than the amount that’s typically recommended.
Research suggests that supplementing with whey protein may help improve muscle mass and exercise performance among people who strength train on a routine basis. One study found that people who consumed 20 to 25 grams of whey protein after a workout appeared to see improvements in strength and recovery.
These benefits are likely due to whey protein’s high concentration of amino acids—including leucine. Leucine in particular is known to stimulate muscle protein synthesis and growth.
Protein helps build and repair tissues, which is important for healing wounds and speeding up recovery after injury or surgery.
Research shows that protein needs may increase to more than 1.6 grams per kilogram of body weight during a rehabilitation period. Ideally, protein intake should be spread out in servings of 20 to 40 grams throughout the day.
Because appetite is often lower after surgery, getting enough protein from food can be challenging. Drinking whey protein shakes or using other high-quality protein supplements can help fill the gap.
Whey protein can be a great way to boost your protein intake. However, it isn’t always necessary. Experts generally recommend getting most of your protein from whole foods when possible. Some good dietary sources of protein include:
- Choose Greek yogurt instead of regular yogurt
- Try quinoa or protein pasta instead of white rice or regular pasta
- Eat more beans and lentils
- Opt for eggs instead of cereal for breakfast
- Add nuts or nut butter to meals or snacks
- Snack on cottage cheese, edamame, or jerky
- Include a high-protein food like fish, lean meat, tofu, nuts, or beans with all meals and snacks
- Keep canned tuna or chicken on hand for easy meals
Some people should avoid whey protein altogether, including those with chronic kidney disease (CKD) who are not on dialysis. Eating less protein may slow the progression of kidney disease. If you have kidney disease, talk with your kidney care team to find out how much protein you need per day. You should also avoid whey protein supplements if you’re allergic to cow’s milk and if you take certain medications, such as levodopa, a medication used to treat Parkinson’s disease.
Taking more than 30 grams of whey protein at once may also cause short-term side effects, including:
As always, talk with a healthcare professional before starting any new supplement or making major changes to your diet.
