Whey protein powder is a protein supplement derived from cow's milk. According to McKinley Health Center at the University of Illinois, whey protein consumption promotes fat loss in most people when consumed as directed. Whey is a high-quality protein source that contains all the essential amino acids needed by the human body; amino acids are the building blocks of every cell and tissue in the body.
Types
Three main types of whey protein supplements are on the market: concentrates, isolates and hydrolysates. Whey protein concentrates are the most widely available and inexpensive forms of whey supplements. They contain between 29 and 89 percent protein by weight, according to McKinley Health Center. Isolates contain a higher concentration of protein at 90 percent or higher. Hydrolysates are the most expensive type of whey supplement and most easily absorbed by the body.
Weight Loss Study
A 2008 study published in "Nutrition and Metabolism" took a look at the effects of whey protein consumption on weight loss. The 12-week study found that participants who consumed two whey protein shakes per day lost significantly more weight than those who didn't consume the protein supplement. Both groups were told to follow a diet plan that reduced their current caloric intake by 500 calories; both groups lost weight, but more fat was lost in the whey protein group. The whey protein group lost an average of 6.1 percent body fat.
Lean Muscle Mass
Whey protein does more than just promote fat loss, it also helps to build and maintain lean muscle mass as part of a consistent resistance training program. McKinley Health Center suggests consuming 20 g to 25 g of whey protein per day to help build and maintain lean muscle mass; athletes may need as much as 40 g to 50 g. Consuming whey protein following a resistance workout helps to stimulate the muscle growth process. This is important because muscle burns more calories than fatty tissue, so the more muscle you have, the more fat your body will naturally burn.
Risks
Minimal risks are associated with whey powder consumption, according to McKinley Health Center. The only exception is in the case you have a severe milk allergy or are lactose intolerant. Consuming beyond the recommended dose of whey protein may lead to unwanted weight gain due to an increase in overall calorie consumption. Talk to your doctor before taking any type of nutritional supplement.
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