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WHEY PROTEIN
What does it do? Whey protein is a dairy-based source of amino acids (protein building blocks). Whey protein provides the body with several amino acids, including leucine, isoleucine, and valine—the branched-chain amino acids (BCAAs) needed for the maintenance of muscle tissue.1
Where is it found? During the process of making milk into cheese, whey protein is separated from the milk. This whey protein is then incorporated into ice cream, bread, canned soup, infant formulas, and other food products. Supplements containing whey protein are also available.
Who is likely to be deficient? People who do not include dairy foods in their diets do not consume whey protein. However, the amino acids in whey protein are available from other sources, and a deficiency of these amino acids is unlikely. In fact, most Americans consume too much, rather than too little, protein.
How much is usually taken? Most people do not require extra protein such as whey protein. However, athletes in training sometimes take approximately 25 grams of whey protein per day. No evidence indicates that whey improves athletic performance, however.
Are there any side effects or interactions? People who are allergic to dairy products could react to whey protein and should, therefore, avoid it. As with protein in general, long-term, excessive intake may be associated with deteriorating kidney function and possibly osteoporosis. However, neither kidney nor bone problems have been directly associated with whey protein, and the other dietary sources of protein typically contribute more protein to the diet than does whey protein.
References:
1. Kelly GS. Sports nutrition: a review of selected nutritional supplements for bodybuilders and strength athletes. Altern Med Rev 1997;2:184–201.
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