Whey

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What is whey protein?

Whey protein is a high-quality protein naturally found in dairy. It is a complete protein containing all of the essential amino acids ("building blocks") your body needs and is easy to digest. Whey protein is also one of the best sources of branched-chain amino acids (BCAA), including leucine, which has been shown to stimulate muscle protein synthesis.

Who benefits from whey protein?

Many people can benefit from adding whey protein to their diet. Healthy, active adults who partake in resistance exercise may find that whey protein helps to improve body composition by helping to increase the rate at which the body makes lean muscle. Whey protein may also help those trying to manage body weight because it is a natural and convenient way of adding protein to the diet. Diets high in protein have been shown to help people feel fuller longer, which may reduce the desire to snack or over-eat, leading to decreased caloric intake. Higher protein, reduced calorie diets have also been shown to improve the quality of weight loss by increasing the loss of body fat and/or reducing the loss of lean muscle. In addition, starting at about the age of forty, muscle mass begins to decline, but including whey protein at each meal can be an easy and healthy way to help minimize this loss.

Where do I find whey protein?

Whey protein can be found in powders, drink mixes, energy bars, yogurt, and other foods. Products with whey protein as a major source of protein will list “whey protein isolate,” “whey protein concentrate,” or “hydrolyzed whey protein” near the beginning of the ingredients list. Whey protein powder is very convenient and can be added to smoothies, oatmeal, mashed potatoes, soup or other common foods.

Dairy Council Digest
Dietary Protein's Role in Healthy Aging - Volume 81, Number 2 March/April 2010
Dairy Protein Benefits for Physically Active People Volume 79, Number 3 May/June 2008
The Role of Protein in Satiety & Weight Management - Volume 80, Number 5 September/October 2009
Frequently Asked Questions
Whey Protein FAQ
Handouts
Whey Protein Recipe Cards
Whey Protein for Active Lifestyles
Whey Protein: for Active Women
Whey Protein Booklet
Whey Protein and Your Post-Workout Nutrition Recovery
Whey Protein and Satiety
Where's the Whey Protein?
Assessing Your Daily Protein Intake
Supporting Science
Whey Protein Research Overview
U.S. Dairy Export Council® Monograph: Whey Products and Sports Nutrition
U.S. Dairy Export Council® Monograph: Whey Proteins and Body Composition