However, a recent review of the evidence concluded that total daily protein intake is the most relevant factor in muscle growth. When compared to other types of protein, such as soy protein, whey protein has usually performed slightly better 21 , When compared to casein, the evidence is more mixed. Whey appears to be effective in the short-term, but casein stimulates muscle growth over a longer period, making the net effect similar 23 , 24 , 25 , 26 , Also, keep in mind that unless your diet is already lacking in protein, supplementing with whey protein is unlikely to have a significant effect on your results.
In a week study in older adults with adequate protein intake, who did resistance training, there was no difference in muscle growth when supplementing with whey protein or carbohydrates Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals. There is a lot of evidence that whey protein is effective at increasing muscle and strength gains, though some studies find no effect.
Protein can boost energy expenditure by 80— calories per day , and make people automatically eat up to fewer calories per day 30 , 31 , 32 , Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss. Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds 3. Protein has been shown to aid weight loss by boosting metabolism and reducing appetite.
Whey protein can help increase fat loss while preserving lean muscle mass. Whey is more than just a high-quality protein source, it also contains other beneficial nutrients. This includes lactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins Beyond just muscle, strength and leanness, whey protein may provide numerous other health benefits.
This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression 39 , 40 , 41 , It also protects against cancer, reduces symptoms of hepatitis, increases bone mineral density, improves immune function in HIV patients and increases the lifespan of mice 43 , 44 , 45 , 46 , 47 , 48 , 49 , 50 , 51 , 52 , The fact that whey protein is very high in the amino acid cysteine seems to mediate many of these health benefits. Whey is high in essential amino acids and other healthy nutrients.
A commonly recommended dosage is 1—2 scoops around 25—50 grams per day, usually after workouts. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary. Concerns about protein causing kidney damage and contributing to osteoporosis are unwarranted.
In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys 56 , 57 , 58 , For you. World globe An icon of the world globe, indicating different international options. Get the Insider App. Click here to learn more.
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Travel Rewards. Gifts for Men. Gifts for Women. Gifts for Baby. Gifts for Kids. Gifts for Teens. Gifts for Everyone. Black Friday. Cyber Monday. James Brains and Andrew Gutman. Table of Contents. How we test whey protein powders The best overall whey protein powder The best mixing whey protein powder The best sugar-free whey protein powder The best customized whey protein powder The best GNC whey protein powder The best-tasting whey protein powder The best fat-free whey protein powder The best lactose-free whey protein powder What else we tested What is whey protein?
Where to buy whey protein Expert sources. Loading Something is loading. Email address. Popular Reviews. Insider Reviews' All-Time Best list.
Black Friday deals available now. Is the Dyson Airwrap worth the cost? Best kids winter coats. Air fryers are a sham. How we test whey protein powders. The best overall whey protein powder. The best mixing whey protein powder. The best sugar-free whey protein powder.
The best customized whey protein powder. The best GNC whey protein powder. The best-tasting whey protein powder. The best fat-free whey protein powder. The best lactose-free whey protein powder. What else we tested. What is whey protein? Where to buy whey protein. Expert sources. James Brains. He has tested more than 30 mattresses from startups like Casper and legacy brands like Tempur-Pedic, using his background in experimental psychology to develop objective tests and evaluate comfort, support, motion transfer, and more.
He authors our guide to the best mattresses. And they say a pea protein isolate, like a whey protein isolate, is even better, because it has the highest amount of protein per scoop. Like Alexander, fitness coach Ebonny Fowler prefers an unflavored protein powder so she can better mix it with other ingredients.
Two of the nutritionists we spoke to named Orgain as a reputable brand, and trainer Ray Grayson told us he has used this chocolate-flavored powder from the company for two years after trying more than 20 other kinds. As a competitive racer, running coach David Roche says his main requirement in a protein powder is that there are no ingredients that could be bad for his health or drug-testing. Three-time Winter Olympics gold medalist Shaun White drinks this powder once a day, usually after a workout.
Additional reporting by Katherine Gillespie. The Strategist is designed to surface the most useful, expert recommendations for things to buy across the vast e-commerce landscape. Some of our latest conquests include the best acne treatments , rolling luggage , pillows for side sleepers , natural anxiety remedies , and bath towels.
We update links when possible, but note that deals can expire and all prices are subject to change. Bodylogix carries the heralded NSF Certified for Sport Seal, which means that what's advertised on the label is exactly what's inside the jug. Not many protein powders have this label.
Trust the ones that do. This super-clean whey isolate delivers on protein and flavor. If you tend to take your protein powder with milk, this stuff basically turns your post-workout drink into an awesome vanilla milkshake. You may even want to drink one on a rest day. Super-creamy, rich-and-chocolaty, powerful protein powder. No bull. All good. You'll take in 21 grams of protein for calories with one scoop. One scoop from this big bag of whey protein powder carries 25 grams of protein and 2.
What's advertised on the front of the label is inside the packaging due to its NSF Certified for Sport certification, meaning that it carries the gold standard in third-party approval.
The Mexican chocolate flavor is a nice touch too. Whey made from pastured cows raised on sustainable farms without the use of growth hormones.
This is the whey protein bulked out farmers consume. United States. Type keyword s to search. Today's Top Stories.
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