Whey Protein FAQ

Whey protein is a source of protein that might improve the nutrient content of the diet. Whey protein might also have effects on the immune system.

Yes. If you’re underweight or want to gain muscle mass, whey supplements may help you meet your recommended daily protein intake, especially if you don’t have an appetite. If gaining weight isn’t your goal, though, it’s important to pay attention to the calorie content of whey protein products. Eating more calories than you burn will ultimately contribute to weight gain.

Your intake of protein from any source should be spaced throughout the day, as your body can only process about 20 to 40 g of protein at once. That said, it’s beneficial to take part of your daily dose of protein about 30 to 60 minutes after a workout to support muscle growth and recovery. Research also suggests that consuming whey protein before a meal may help regulate high blood sugar levels in people with type 2 diabetes.

Yes, with differences in protein and fat makeup. While both types are used in nutritional supplements, whey protein isolate typically has a higher percentage of protein content.

Whey protein alone won’t make you lose weight. But it may help you reduce body weight and fat mass while maintaining muscle when used as part of a diet and exercise regimen.

Whey protein is considered safe to consume in moderation for most people — large amounts might provide excess, unwanted calories. Avoid it if you have a milk allergy, or are pregnant or breastfeeding. Also, it may interact with some medications, such as levodopa and certain antibiotics, so speak to your doctor and pick a supplement that’s been third-party tested for quality and safety.

Whey protein is a type of nutritional supplement made from cow’s milk. Athletes use it to aid muscle recovery following intense bouts of resistance training. Whey is also promoted as a general health supplement to help prevent or correct a protein deficiency in your diet. Whey protein is not associated with elevated uric acid levels.

Casein is a protein that is derived from milk. This means that most dairy products contain casein. However, it can also be found in other products and is sometimes extracted from milk and used in protein powders. Check nutrition labels for ingredients like milk and other dairy products or for casein and caseinates to determine whether or not this protein is in your food. Casein is one of the two proteins found most commonly in milk. The other is whey.

People with milk allergies should avoid foods that contain casein. Milk allergies are typically triggered by milk proteins. They can lead to unpleasant digestive symptoms. Milk allergies are one of the most common types of food allergies in young children. Luckily, most kids grow out of them after a few years. Some hospitals recommend giving your kid small amounts of dairy products over time to help get their body used to these proteins, but this doesn't always work. On the other hand, people with lactose intolerance shouldn't have any problems with casein by itself. If you have this condition, your body has trouble digesting lactose — the main carbohydrate in milk. The proteins in milk aren't a problem. Cleveland Clinic: "How to Choose the Best Protein Powder for You." Harvard Health Publishing: "The hidden dangers of protein powders." Journal of the American College of Nutrition: "The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons." The Journal of Nutrition: "Beneficial Effects of Milk Having A2 ß-Casein Protein: Myth or Reality?," "Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men." Nutrients: "Pre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic Review." Sarode, A.R., Pawshe, R.D., "Casein and Caseinate: Methods of Manufacture," Encyclopedia of Food and Health, 2016. Saudi Journal of Biological Sciences: "Milk derived bioactive peptides and their impact on human health – A review."

Most dairy products will contain some amount of casein, including:

If you want to build muscle with a casein product, then you need to make sure to incorporate it into a rigorous exercise routine. Taking additional protein supplements before and after a workout and before bed can help you build muscle mass. The best routine to use is one that focuses intensely on resistance training. Both exercise and available protein are essential to building muscle mass. Just make sure that your routine is appropriate for your body and your goals. Also, make sure that you choose a healthy brand of protein powder, not one that's full of additives and extra sugars.

Consuming milk proteins like casein can have a number of beneficial effects on your health. For example, research shows that milk proteins help support your immune system. Digesting milk proteins facilitates the creation of peptides that can stimulate your immune system. Some even have antimicrobial properties. Others act as antioxidants, which are good for your overall health and can reduce your risk for a number of diseases. Milk proteins can also greatly enhance your muscle strength and help your muscles grow stronger. One study showed that milk-based proteins were better at building muscle mass than soy protein. There has been some controversy about whether or not certain types of caseins are better for you than others, though. Some studies indicate that a particular type of casein, called A1 casein, may increase inflammation throughout your body. However, these results are inconclusive, and not all studies indicate this. We need more research to determine whether or not all caseins are equally healthy.

There are two main ways to extract casein from milk.

The amount of casein that you should consume each day depends on a number of factors, such as your age, sex, and overall activity levels. In general, adult women should get about 46 grams of protein each day, and adult men should get around 56 grams each day. You need more when you're working out a lot or otherwise getting lots of physical activity. The amount of protein that's in different foods with casein can differ dramatically.

Protein powders and supplements are increasingly common products on the market. People use them both to build muscle and to lose weight. These products typically contain one particular type of protein, and milk proteins are a common choice because they're relatively inexpensive. That being said, protein powders can also be made from proteins that come from: