Whey Protein for Weight Control
Also known as: Protein [Whey]
What is it?
Whey protein is a mixture of some of the proteins naturally found in milk. The major
proteins found in whey protein include beta-lactoglobulin and alpha-lactalbumin. Whey protein
has one of the highest protein digestibility-corrected amino acid scores (PDCAAS; a measure of
protein bioavailability) and is more rapidly digested than other proteins, such as casein
(another milk protein). 1
Where is it found?
During the process of making milk into cheese, whey protein is separated from the milk.
This whey protein is then incorporated into ice cream, bread, canned soup, infant formulas,
and other food products. Supplements containing whey protein are also available.
Why do dieters use it?*
Some dieters say that whey protein
- serves as another protein choice in their diets.
What do the advocates say?*
- All types of protein, including whey, provide the body
with amino acids.
- Choosing whey protein over other types of protein adds
variety to the protein choices available.
- Whey is a common ingredient in many meal replacements,
which are designed to provide a large amount of nutrients in a minimal amount of
calories.
How much is usually taken by dieters?
Whey protein may aid weight loss due to its effect on appetite. In a preliminary study,
people were given 48 grams of either whey protein or milk protein (casein). Whey consumption
resulted in more hunger satisfaction and reduced the amount of food eaten 90 minutes later
compared with casein consumption.2 However, a double-blind study found that men
taking 1.5 grams per 2.2 lbs body weight per day of whey protein for 12 weeks along with a
low-calorie diet and a strength training exercise program lost the same amount of weight and
body fat as did a control group that followed a similar program, but took a casein supplement
instead of whey protein.3
Are there any side effects or interactions?
People who are allergic to dairy products
could react to whey protein and should, therefore, avoid it.4 As with protein in
general, long-term, excessive intake may be associated with deteriorating kidney function and
possibly osteoporosis. However, neither kidney
nor bone problems have been directly associated with consumption of whey protein, and the
other dietary sources of protein typically contribute more protein to the diet than does whey
protein. The possibility that certain proteins in milk may contribute to the development of
diabetes in children is controversial. But since whey proteins include some of the same milk
proteins, people who are avoiding milk because of concerns about the risk of diabetes should
not consume whey protein either.
At the time of writing, there were no well-known drug interactions
with whey protein.
*Dieters and weight-management advocates may claim benefits for whey
protein based on their personal or professional experience. These are individual opinions and
testimonials that may or may not be supported by controlled clinical studies or published
scientific articles on whey protein. For more complete and detailed information, including
references and safety information, see Whey
Protein as a nutritional supplement.
References
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1. Dangin M, Boirie Y, Guillet C, Beaufrere B. Influence of the protein
digestion rate on protein turnover in young and elderly subjects. J Nutr
2002;132:3228S–33S [review].
2. Hall WL, Millward DJ, Long SJ, Morgan LM. Casein and whey exert
different effects on plasma amino acid profiles, gastrointestinal hormone secretion and
appetite. Br J Nutr 2003;89:239–48.
3. Demling RH, DeSanti L. Effect of a hypocaloric diet, increased protein
intake and resistance training on lean mass gains and fat mass loss in overweight police
officers. Ann Nutr Metab 2000;44:21–9.
4. Wal JM. Cow's milk proteins/allergens. Ann Allergy Asthma Immunol
2002;89(6 Suppl 1):3–10.
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The information presented in Aisle7 is for informational purposes only.
It is based on scientific studies (human, animal, or in vitro), clinical experience,
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