The "Skinny" on Whey Protein

The on-going question of ..."does protein really help me & which protein is best? " There are more articles & information on this topic then anyone would ever want or have the time to read. However, the American College of Sports Medicine (ACSM) has released information regarding target groups and the effect of whey protein in their diets.



First off, what is Whey protein ? Whey is the compound that remains after milk coagulates during cheese production. It has been defined as a 5% solution of the milk sugar, lactose, in water, combined with some minerals and lactalbumin (which is the protein found in the milk of mammals).

So "what's the skinny" ? Here is a summary of what some studies have found:

Whey Protein & Lean Muscle in Healthy Individuals
A study of 13 bodybuilders was conducted in which they were given whey protein over a 10 week time period. The results were compared to the same use with casein protein. It was found that the use of whey yielded significantly improved lean muscle mass, decreased fat mass and increased strength compared with casein.

Whey Protein in Obese Individuals
In another randomized study of 158 obese individuals it was found that those taking whey protein lost significantly more body fat and preserved more lean mass than those who did not intake any whey. A contributing factor was that whey curves the appetite and "carb craves" that can cause normal dieting to be ineffective. In addition, whey protein contributes to speeding up metabolism allowing the body to burn more calories throughout the normal day. Whey protein also has a high biologic value, meaning it can be incorporated into the body to make more proteins. This results in higher energy levels in the body. Improved energy levels keeps people from thinking that they need to continue to eat & snack to increase energy & reduce fatigue.

Whey Protein in Older Individuals
Sarcopenia is the loss of skeletal muscle associated with aging. Studies have shown that 15g/day of whey protein will decrease muscle mass loss in older individuals. More research over time is necessary to verify these results, but initial studies are positive.

In summary, whey protein seems to be a good supplement for preserving muscle mass, weight management and yields a number of other benefits. However, it is important to note that not "all" studies show positive results. Anyone thinking of adding whey to their diet needs to consider their own circumstances & conditions. In addition, individuals need to also consult their physician when making significant changes to their diet . This blog serves as information only.

References: ACSM "A Nutritionist's View" by Stella Lucia Volpe, PhD.,RD.,LDN.,FACSM