Whey powder is a natural, healthy way to boost your daily protein intake without adding a lot of fat or calories to what you eat. Whey is a byproduct of cow's milk and has a reputation for helping people "bulk up," but it can be beneficial for anyone that needs to get more lean, high-quality protein.
Benefits
According to the Whey Protein Institute, whey powder contains all essential amino acids, making it a complete protein source. Whey may also help athletes stay in peak physical shape and may benefit the average person's immune system and muscle health. Mayo Clinic registered dietitian Katherine Zeratsky also notes that high-protein diets, which can include whey powder as a concentrated protein source, can help you lose weight and keep it off through time.
Downsides
Protein is one nutrient that the body is unable to store in excess amounts. Thus, if you consume too much whey protein powder, your body won't be able to use it for any beneficial purposes. Fitness.gov notes that if you're physically active, you only need about 1 to 1.5 g protein daily per kilogram of body weight, or between about 70 and 100 g per day if you weigh 150 lbs. Going overboard on whey protein powder or following a high-protein diet for longer than a couple of weeks can produce nutrient deficiencies or liver and kidney problems, according to Zeratsky.
Uses
Whey protein powder comes in plain and flavored varieties. Since it has a chalky texture and taste, it's best to mix it with liquid when you prepare it. Try whisking a scoop of the powder with water or milk, blending it into a smoothie or stirring it into breakfast cereal or baked goods.
Nutrition Facts
One 30 g scoop of whey protein powder has about 110 calories, 2 g fat, 35 mg cholesterol, 55 mg sodium, 1 g carbohydrates, 1 g sugar, no fiber and 23 g protein. If you follow a typical 2,000-calorie daily diet, a single scoop of whey protein powder fulfills nearly 50 percent of your protein recommendation for the day.
Considerations
Before you add a significant amount of whey protein powder to your diet, speak with your doctor. If you already eat a lot of dairy products, meat or other high-protein foods, you may not need whey powder to meet your daily protein requirements. However, if you're a vegetarian or are specifically working to increase your percentage of lean muscle mass, whey protein powder may be a helpful addition to your diet.
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