What Is Protein Powder For?

Whey protein powder is a staple in the diet of strength-training athletes, but it can be part of any healthy diet. The powder is a high-quality source of protein derived from milk. Use whey protein in a number of recipes to add extra protein to your diet to support lean muscle mass retention and development, immunity and even weight loss.

What Is Whey?

Whey is the liquid left over during the cheese-making process. When you boil milk, the curds are removed and the liquid is then dried and pulverized into a powder. You can purchase whey protein isolate, which is the purest, most refined form of whey, with about 90 percent protein. Cruder whey protein, known as concentrate, is less processed but contains 29 to 89 percent protein.

Protein

The Institute of Medicine recommends you consume between 10 and 35 percent of your daily calories from protein. Protein is made up of amino acids, nine of which your body cannot produce on its own. Protein is a component of every cell in the body and helps your body repair muscles after exercise. Protein is also a satisfying nutrient that can help curb your appetite. A scoop of whey protein powder generally contains between 15 and 25 g of protein, depending on the brand.

Benefits

Whey protein powder is quickly absorbed by the body, making the amino acids readily available to muscles right after a workout. This facilitates muscle growth and repair so you become stronger and recover quickly. Pure whey protein is also low in calories, with just about 80 calories per scoop, so it fits into a weight-loss plan. Whey protein is also a source of antioxidants that can help fight free radicals in the body. Some research, including a study published in the November/December 2000 issue of "Anti-Cancer Research," has linked a compound in whey protein called glutathione with decreased cancer cell growth. Glutathione may have other immunity-enhancing properties as well.

Uses

Blend whey protein into milk, water or juice for a quick drink. You can also mix it into smoothies with fresh fruit and yogurt for a healthy snack. Whey protein can be included in baked goods or mixed into oatmeal. Plain, unflavored whey stirs into soup or casseroles.

Considerations

Whey protein is very low in lactose, with whey protein isolate being nearly lactose free. Some brands of whey contain added carbohydrates, sweeteners and supplements. The carbohydrates and sweeteners may increase the calorie count unnecessarily so consider looking for no-calorie, naturally sweetened versions. Other whey supplements may also contain additional supplements such as extra amino acids, oils, vitamins and minerals.