![]() ![]() ![]() Other studies suggest that whey protein may improve body composition by decreasing fat mass and increasing lean mass, especially when paired with resistance training and decreased calorie intake ( 17). However, another older 10-week study found that postmenopausal females had a similar response to resistance training whether they took whey protein or a placebo ( 16). In a newer 2021 study on rats, researchers also found that the dairy proteins milk, whey, and casein have more impact on MPS after exercise than soy protein ( 15). ![]() One 2009 study in young males showed that whey protein increased MPS 31% more than soy protein and 122% more than casein protein following resistance exercise ( 14). Studies reveal that whey protein can help build and maintain muscle mass, assist athletes with recovery from heavy exercise, and increase muscle strength in response to strength training ( 11, 12, 13). When amino acids are digested and absorbed into your bloodstream, they become available for muscle protein synthesis (MPS) or the creation of new muscle. Leucine, one of these BCAAs, plays a major role in promoting recovery after resistance and endurance exercise ( 9, 10). Whey digests quickly and is rich in branched-chain amino acids (BCAAs). While whey protein concentrate retains some lactose, the isolate version contains very little because most of this milk sugar is lost during processing. It’s high in protein but also contains lactose, a milk sugar that many people have difficulty digesting ( 8). It is the liquid that separates from the curds during the cheesemaking process. They are available in various forms and derived from plant or animal sources. Protein powders can help you increase your protein intake and may be beneficial for certain populations. ![]() Protein powders can also aid individuals who have difficulties meeting their protein needs with food alone, such as people who are ill, older adults, and some vegetarians or vegans. However, athletes and people who regularly lift weights may find that taking protein powder helps maximize muscle gain and fat loss ( 6, 7). If your diet is already rich in high quality protein, you likely won’t see much difference in your quality of life by adding protein powder. However, not everyone benefits from these powders. Some powders are also fortified with vitamins and minerals, especially calcium. This can enhance your muscle growth following exercise ( 4, 5). Hydrolysates appear to raise insulin levels more than other forms - at least in the case of whey protein. Protein hydrolysates are absorbed more quickly by your body and muscles. Protein hydrolysates: These are produced by further heating with acid or enzymes, which breaks the bonds between amino acids.Protein isolate powders contain about 90%–95% protein. Protein isolates: These are made through an additional filtering process, which removes more fat and carbs, further concentrating the protein.These typically supply 60%–80% protein, with the remaining 20%–40% composed of fat and carbs. Protein concentrates: These are produced by extracting protein from whole food using heat and acid or enzymes.Protein powders are concentrated sources of protein from animal or plant foods, such as dairy, eggs, rice, or peas. ![]()
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