Do You Really Need That Extra Whey Protein in Your Smoothie?

Whey protein is the liquid portion of milk that separates from the curd during cheesemaking. It is a popular supplement among athletes and people looking to increase their protein intake.

Whey protein may offer health benefits, like improving strength, muscle mass, and recovery, but is it always necessary?

Whey protein can be a great way to boost your protein intake. However, it isn’t always necessary. Most people get enough protein by eating a healthy, balanced diet.

Protein should make up about 10–35% of your daily calories. Since 1 gram of protein has 4 calories, that’s about 50–175 grams per day if you eat 2,000 calories.

For reference, a palm-size serving (about 3 ounces) of chicken breast supplies around 24 grams of protein.

Whey protein is a complete protein, supplying all nine essential amino acids your body can’t make on its own.

People who can’t consume enough protein through whole foods may benefit from whey protein. Also, those with higher protein needs may find whey beneficial.

Athletes

Whey protein supplements are popular among athletes and gym-goers looking to gain muscle mass. This is due to its concentration of amino acids, especially leucine. Leucine is a branched-chain amino acid that stimulates muscle protein synthesis and muscle growth. Whey protein can also help improve muscle strength, exercise performance, and recovery.

• Endurance athletes: Typically, 1.2–1.4 grams of protein per kilogram of body weight. This means a 160-pound endurance athlete may need 87–102 grams of protein.
• Strength athletes: They need as much as 1.4–2.0 grams per kilogram. A 160-pound strength athlete of this size may need up to 145 grams.

A kilogram is equal to 2.2 pounds.

Consuming 20–25 grams of whey after a workout seems to be beneficial for muscle gain and recovery.

Older Adults

Older adults may need more protein than the current recommendation of 0.8 grams per kilogram of body weight. Data shows that people over age 65 may need as much as 1–1.5 grams per kilogram to maintain muscle strength and counter age-related muscle loss.

Some adults are unable to meet their daily protein needs through diet alone. In these cases, high-quality whey supplements can help improve muscle mass, strength, and overall quality of life.

Injury Healing

Protein helps build and repair tissues, which is important for healing wounds and speeding up recovery after injury or surgery.

Research shows that protein needs may increase to more than 1.6 grams per kilogram of body weight during the rehab period. Ideally, this should be spread out in servings of 20–40 grams throughout the day.

Since appetite is often lower after surgery, getting enough protein from food can be challenging. Drinking whey protein shakes or using other high-quality protein supplements can help fill the gap.

Weight Loss Surgery

Weight loss surgery shrinks the stomach, making it difficult to eat enough protein-rich foods. Protein shakes are highly relied upon during the first few months post-op to support recovery and meet protein needs.

Research shows that protein supplements like whey can help minimize the loss of lean muscle mass after weight loss surgery. This can help you maintain your body composition as you lose fat.

If you eat a balanced diet with eggs, beans, meat, or another source of protein at most meals, you likely don’t need whey protein.

Also, people with chronic kidney disease (CKD) who are not on dialysis may need to avoid whey protein. Eating less protein may slow the progression of kidney disease. If you have kidney disease, talk with your kidney care team to find out how much protein you need per day.

If you’re allergic to cow’s milk, you should avoid whey protein supplements. Whey protein has the potential to interact with certain medications. For example, whey protein may decrease the effects of levodopa, a medication used to treat Parkinson’s disease.

Taking more than 30 grams of whey protein at once may also cause short-term side effects, including:

Protein powder is classified as a dietary supplement. This means it isn’t as closely regulated as food or medications. If you’re considering a whey protein supplement, look for one that has been third-party tested. Trustworthy third-party certifications include U.S. Pharmacopeia, Informed Choice, or NSF. This helps make sure your supplement is pure without harmful or hidden ingredients.

As always, talk with a healthcare professional before starting any new supplement or making major changes to your diet.

Research shows that most healthy adults should eat two to three meals a day with about 25 to 30 grams of protein each.

Most whey protein powders have around 25 grams of protein per scoop. A common way to use whey protein is to mix it with low-fat milk or unsweetened plant-based milk. You can also stir it into smoothies, oatmeal, mashed potatoes, baked goods, or casseroles.

Whey protein can be a good way to boost your protein intake, but it’s best to get most of your protein from whole foods when possible.

Here are some ways to naturally include more protein in your diet:

• Choose Greek yogurt instead of regular yogurt
• Try quinoa or protein pasta instead of white rice or regular pasta
• Eat more beans and lentils
• Opt for eggs instead of cereal for breakfast
• Add nuts or nut butter to meals or snacks
• Snack on cottage cheese, edamame, or jerky
• Include a high-protein food like fish, lean meat, tofu, nuts, or beans with all meals and snacks
• Keep canned tuna or chicken on hand for easy meals

Whey protein is a high-quality protein that can help you get more protein in your diet.

Most people get enough protein from the foods they eat, but whey protein can be beneficial for some people, such as athletes, older adults, or those who have trouble eating enough.

If you’re not sure how much protein you need, talk with a registered dietitian for individualized guidance.