Can Whey Protein Be Consumed Daily?

Whey is a complete protein source, meaning it contains all of the essential amino acids, EAAs, your body needs. It features a superior biological value, or BV, compared to any other protein, according to the University of Illinois McKinley Health Center. The BV of whey means it absorbs better and more efficiently compared to other proteins. Whey supplements are generally recognized as safe; however, it’s best to have your doctor monitor you if you plan to consume whey protein in the long term. Few studies, as of 2011, have examined the effects of whey protein consumed on a daily basis.

Benefits

Whey supplements are an attractive choice for athletes due to its high concentration of branched-chain amino acids, or BCAAs. These amino acids – building blocks of protein – help maintain lean muscle mass, stimulate new muscle growth and promote fat loss, according to McKinley Health Center. Whey protein also boosts the immune system by increasing glutathione in the body, which is an antioxidant. Whey is derived from milk; however, most of the lactose is removed during the manufacturing process. This makes it a viable option even you are lactose intolerant.

Absorption

Compared with most other sources of protein, whey is among the best when it comes to digestibility and absorption. According to a 2004 report published in the “Journal of Sports Science and Medicine,” Whey protein has a BV of 104 compared to casein, beef and soy with BVs of 77, 80 and 74, respectively. Another measure of how well protein is utilized by your body is its Protein Digestibility Corrected Amino Acid Score, or PDCAAS. Whey protein has the highest PDCAAS possible. So, it’s certainly a high-quality source of protein that can be beneficial consumed on a daily basis, but only under the supervision of your doctor.

Evidence

Few long-term studies exist about how long-term whey supplementation affects the human body, but a study conducted in 2002 and published in the “European Journal of Nutrition” examined this very issue. This study lasted for six months and had participants – HIV patients – taking 45 grams of whey protein per day. Participants in this study tolerated the whey protein supplements very well, and results concluded the whey protein was beneficial in boosting glutathione levels to help fight the HIV.

Amount

According to McKinley Health Center, an adequate dosage of whey protein for general health purposes is 20 to 25 grams per day. It states some athletes may benefit from up to 50 grams per day taken incrementally. Your doctor may suggest a different amount depending upon your age, gender and physical activity level. The key is to make sure you don’t exceed your body’s need for protein. The recommended dietary allowance for protein is 0.8 grams of protein per kilogram of bodyweight per day – 0.36 grams per pound of bodyweight. Consuming too much protein can put a strain on your kidneys and lead to unwanted weight gain.