Protein powder is often used by athletes to increase their protein intake and improve body composition, or the ratio of muscle to fat in the body. Consuming protein powder, such as whey or soy, can provide other benefits, including lowering cholesterol. Consult your health care provider before taking any protein powder supplements.
Cholesterol
Although cholesterol gets a bad rap, it’s vital for vitamin D synthesis and cell membrane support. In addition, it helps produce the hormones testosterone and estrogen. However, excess bad LDL cholesterol can increase your risk for heart disease by forming plaque inside artery walls, which decreases blood flow to your heart. On the other hand, good HDL cholesterol lowers your heart disease risk by removing excess LDL cholesterol from artery walls before it forms a plaque. According to Mayo Clinic, LDL cholesterol should be between 100 and 129 mg/dL, whereas HDL cholesterol should be between 50 and 60 mg/dL.
Soy Protein Powder
Soy protein powder contains isoflavones, estrogen-like compounds that may reduce cholesterol. A review of 11 studies performed by researchers at the National Institute of Health and Nutrition in Japan regarding the impact of soy isoflavones on cholesterol concluded that soy isoflavones significantly reduced total cholesterol and LDL cholesterol, especially in subjects with high cholesterol. Soy isoflavones had no effect on HDL cholesterol levels. The findings were published in the April 2007 issue of the “American Journal of Clinical Nutrition.”
Whey Protein Powder
In another study published in the April 2010 issue of the “British Journal of Nutrition,” researchers at the Curtin University of Technology studied the effects of whey protein isolate on lipid levels in overweight and obese adults. Participants were assigned to one of the following groups for 12 weeks: whey protein isolate, casein protein or glucose. At the end of the study, scientists observed that those in the whey protein group experienced decreases in total cholesterol and LDL cholesterol.
Safety
Increasing your protein intake from protein powder doesn’t have any adverse effects on your health, according to a study conducted by researchers at Free University in Belgium. They discovered that athletes following a high-protein diet experienced no changes in kidney function, according to research reported in the March 2000 issue of "International Journal of Sport Nutrition and Exercise Metabolism.”
References
- MayoClinic.com; High Cholesterol: Tests and Diagnosis; June 2011
- "American Journal of Nutrition"; Soy Isoflavones Lower Serum Total and LDL Cholesterol in Humans: a Meta-Analysis of 11 Randomized Controlled Trials; K. Taku, et al.; April 2007
- "British Journal of Nutrition"; Effects of Whey Protein Isolate on Body Composition, Lipids, Insulin and Glucose in Overweight and Obese Adults; S. Pal, et al.; February 2010
- "International Journal of Sport Nutrition and Exercise Metabolism"; Do Regular High Protein Diets Have Potential Health Risks on Kidney Function in Athletes?; J.R. Poortmans, et al.; March 2000
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