Whey: A Complete Protein Source

What is whey protein?
Whey protein is a natural, high-quality dairy protein that is derived from milk. It is a complete protein that contains all the amino acids the body requires for muscle protein synthesis. Whey protein has a higher biological value compared to other proteins1 meaning the protein is easily absorbed and utilized.









Is there a daily recommendation for whey protein?
Although a there isn’t a daily recommendation specific for whey protein, the average adult needs approximately 46-56g of total protein each day to maintain a healthy body.2 Products containing whey protein can help people meet their protein requirements with a high-quality source.

What does research suggest about whey protein benefits?
In addition to being a high-quality protein source, many whey protein ingredients also deliver a wealth of dairy nutrients, including calcium, phosphorus, magnesium, zinc, thiamin, riboflavin, and vitamins B6 and B12. Research is emerging about the potential health benefits of dairy proteins, and particularly whey proteins. To date, most evidence on whey protein points to its impact on muscle building and body composition.


Dairy proteins contain all nine essential amino acids, and whey protein has more of the branched chain amino acids (BCAAs) leucine, isoleucine and valine than any other protein source. BCAAs are unique in that they can regulate muscle protein synthesis, provide fuel for exercising muscles and help maintain blood glucose levels during exercise. The role of individual BCAAs also has been studied. And researchers now know that leucine plays a unique role in regulating muscle protein synthesis.3,4


Emerging research indicates that diets containing high-quality protein, such as dairy protein, may improve body composition when combined with strength training exercises. Weight loss diets with
higher amounts of protein have also been shown to promote fat loss, preserve lean body mass and
help maintain steady blood glucose and insulin levels. The BCAAs, especially leucine, may play a role. 5,6,7 Additional research is needed in this area.

What products contain whey protein?
Milk is a natural source of whey protein and about 20% of the protein in milk is whey. Whey protein also has become a popular ingredient in a variety of foods, such as nutrition and energy bars, ready-to-drink beverages, smoothies, dairy-based beverages, beverage mixes, meal replacements, cereal and yogurt. As food and beverage manufacturers continue to add healthy ingredients, including high-quality protein sources, to their products, more and more foods and beverages with whey protein will be available in grocery stores. Products that contain whey protein list it in the ingredient information on the Nutrition Facts Panel. Whey proteins are available in varying forms and are often listed as whey, whey protein isolate, whey protein concentrate or hydrolyzed whey protein.

For additional information, see the Dairy Council Digest on whey protein at http://www.nationaldairycouncil.org/NationalDairyCouncil/Health/Digest/dcd74-6Page1.htm

1 European Dairy Association “Nutritional Quality of Proteins.” Brussels, Belgium, 1997. ISBN: 9090009670-1
2 Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids. National Academy Press. Washington DC. 2002
3 Kimball, S. R. and L. S. Jefferson (2001). "Regulation of protein synthesis by branched-chain amino acids." Curr Opin Clin Nutr Metab Care 4(1): 39-43.
4 Layman, D. K. (2002). "Role of leucine in protein metabolism during exercise and recovery." Can J Appl Physiol 27(6): 646-63.
5 Tipton, K. D., T. A. Elliott, et al. (2004). "Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise." Med Sci Sports Exerc
36(12): 2073-81.
6 Layman, D. K. (2003). "The role of leucine in weight loss diets and glucose homeostasis." J Nutr 133(1): 261S-267S.
7 Layman, D. K., R. A. Boileau, et al. (2003). "A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women." J Nutr 133(2): 411-7.