FAQs
Hear more about the body’s needs for protein and the benefits of whey protein.
Who knows what a tuffet is? But if you’re trying to eat healthier, you’ll want to know about whey
protein. Here’s how this natural dairy protein fits in today’s healthy lifestyle.
Q: What is whey protein?
A: Whey protein is a high-quality protein naturally found in milk.
Q: Where can I find whey protein?
A: Whey protein has been added to many foods to boost their protein content. It also is available as a powder. Check your grocery store for great-tasting products that contain whey protein, as well as whey protein powder to add to food dishes you prepare at home.
Q: Why do I need protein?
A: Protein is an essential daily nutrient. It plays many important roles, such as:
- Repairing the body’s cells
- Building and repairing muscles
- Helping build and maintain bones
- Helping control many metabolic processes
Hear more from a professional sports dietitian.
Q:
How much protein does a person need each day?
A: Protein needs vary depending
upon age, weight, gender, activity level and overall health.
- The Institute of Medicine recommends a range from 10% to 35% of your daily
calories.1 For example, if you eat 2,000 calories every day, this would be between 50 grams to 175 grams of protein per day.
- The minimum amount of protein that you need to prevent protein deficiency is called the Recommended Dietary Allowance (RDA) and is based on
body weight. Someone who weighs 150 pounds should eat at least 55 grams of protein per day to prevent protein deficiency.
- Sample menus for a 2,000-calorie diet developed using MyPyramid guidelines showed an average daily amount of protein of 100 grams (20% of calories).
http://www.mypyramid.gov/ downloads/ sample_menu.pdf
Hear more from a professional sports dietitian.
Q:
Are Americans getting enough protein?
A: Most Americans eat enough
protein to meet their minimum needs. On average, adults in the U.S. eat about 80
grams of protein per day. 2 Some people may benefit from higher protein intake within the adequate range of 10% to 35% of calories.
Q: Are higher protein diets beneficial?
A: They can be. Research suggests that diets higher in protein, including high-quality whey protein, may:
- Contribute to satiety, a feeling of fullness, for a longer period of time after eating3-5
- Calorie for calorie, curb hunger better than carbohydrates or fats3-6
- Help to suppress your appetite
Q: Why is whey protein
good for you?
A: Whey protein has a high biological value, which means
it is easy to digest and is efficiently used by the
human body. Regular consumption of whey protein, in combination with a weight training program, can increase lean muscle over time in healthy young individuals. Current research is exploring the impact of whey protein on other health benefits.
Hear more from a professional sports dietitian.
Q: How is
whey protein made?
A: Whey protein is a co-product of the
cheesemaking process. Fresh milk is tested, approved for quality and
pasteurized. The casein, or curd, and a portion of the milk fat are separated
out to make cheese. The remaining liquid whey goes through a series of filters to
separate whey protein from lactose and other components. Then these components
are dried and powdered for ingredient use in foods.
Hear more from a professional sports dietitian.
Q: What does whey protein taste like?
A: Whey protein has a fresher, more natural taste than many other proteins, making it a popular ingredient in nutrition bars, smoothies and other foods.
Q: How does whey protein compare with other proteins?
A: Whey protein is a complete protein, containing all of the amino acids required by the body. It is a great option for athletes because it is one of the best sources of branched-chain amino acids (BCAAs), especially leucine, which can help rebuild muscle protein after exercise.
Q: How can
whey protein fit into my eating plan?
A: Whey protein is a convenient way
of adding more high-quality protein to your diet.
- Whey protein, as part of a higher protein diet, may help increase satietyy7 — so you feel fuller with fewer calories — which can help curb snacking or overeating. Research shows that calorie for calorie, consuming protein can increase the feeling of fullness more than carbohydrates or fat,1 and diets higher in protein have been shown to help people eat fewer calories.8,9
- A simple way to increase protein intake is by enojying snacks and other foods with whey protein, as part of a healthy, active lifestyle. Try grabbing a snack that contains whey protein, drinking beverages with whey protein, and dropping a scoop of whey protein powder into your milk, yogurt, cereal or smoothies for an added boost.
- Whey protein is compatible with a higher protein diet because it provides high-quality protein without being a significant source of carbohydrates and fat.
Hear more from a professional sports dietitian.
Q: What does
whey protein offer for athletes and people who exercise?
A: Whey protein is a complete protein, containing all of the essential amino acids the body needs to build and repair muscle after a tough workout. In addition, whey protein is one of the richest sources of branched-chain amino acids (BCAAs) as seen in the chart below. BCAAs in whey protein may help you get the most out of your workout. Ideally, protein should be consumed just before or within an hour after exercise or intense competition.
Branched-Chain Amino Acid Content of Foods
| |
Branched-Chain Amino Acids |
| |
Leucine |
Isoleucine |
Valine |
| 1 scoop (36g) of whey protein isolate |
3.2g |
1.8g |
1.7g |
| 1 scoop (36g) soy protein isolate |
2.4g |
1.5g |
1.5g |
| 4 oz. sirloin steak |
2.0g |
1.1g |
1.3g |
| 4 oz. chicken breast |
2.0g |
1.4g |
1.4g |
| 1 cup low-fat yogurt |
1.1g |
0.6g |
0.9g |
| 1 cup skim milk |
0.8g |
0.4g |
0.4g |
| 1 egg |
0.5g |
0.3g |
0.4g |
| 2 Tbsp. peanut butter |
0.5g |
0.2g |
0.2g |
| 1 slice wheat bread |
0.1g |
0.05g |
0.07g |
Sources: USDA National Nutrient Database for Standard Reference, Release 20 and GNC
WPI 28.
Q: How are
the branched-chain amino acids found in whey protein helpful when combined with
exercise?
A: Branched-chain amino acids (BCAAs) are
unique because:
- They can be taken up directly by skeletal muscle and used in rebuilding muscle
after exercise.
- They also can be a source of energy to muscles during endurance exercise.
- One BCAA — leucine — has been shown to directly stimulate the synthesis of new muscle protein.
Q: Does whey protein make sense for aging muscles?
A: Yes. Muscle mass declines as we age, but consuming high-quality protein, such as whey protein, after resistance exercise can help minimize this loss, which may allow us to be active longer in life. 10
Q: How does
whey protein fit into a lactose intolerant diet?
A: If you are lactose intolerant, or sensitive to lactose, the natural sugar found in milk products, you may be able to tolerate whey protein isolate, which contains very little lactose. The amount of lactose in whey protein concentrate is higher. As always, it is important to contact the manufacturer as lactose content can vary from product to product.
Hear more about the body’s needs for protein and the benefits of whey protein.
Listen to a podcast by Leslie J. Bonci, R.D., M.P.H., L.D.N., on the topic of whey protein. Bonci is director of sports medicine nutrition for the Department of Orthopedic Surgery and the Center for Sports Medicine at the University of Pittsburgh Medical Center and a professional sports dietitian for the Pittsburgh Steelers as well as a consulting nutritionist for USA Women’s Rugby and the WNBA.
Leslie Audio Interview
Leslie Bonci bio
1Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids,
Cholesterol, Protein and Amino Acids. Washington, DC: National Academy Press; 2005.
2Fulgoni V. Current protein intake in America: Analysis of the National Health and Nutrition
Examination Survey, 2003–2004. Am J Clin Nutr 2008;87(suppl):1554S–1557S.
3Veldhorst M et al. Protein-induced satiety: Effects and mechanisms of different proteins. Physiology & Behavior 2008;94:300-307.
4Westerterp-Plantenga MS. Protein intake and energy balance Regul Pept. 2008;149:67-69.
5Paddon-Jones D et al. Protein, weight management and satiety. Am J Clin Nutr. 2008; 87(suppl):1558S-1561S.
6National Dairy Council, Rosemont, Ill. Protein, dairy protein and whey: Effects on satiety and food intake regulation. March 10, 2008.
7Luhovyy et al. J Am Coll Nutr 2007;26:704S-712S.
8Skov et al. Int J Obes Relat Metab Disord. 1999;23:528-536.
9Weigle et al. Am J Clin Nutr. 2005;82:41-48.
10Paddon-Jones D et al. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr. 2008;87(5):1562s-1566s.
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