FYI: Whey Protein Can Help Maintain Muscle If You're On Ozempic
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Out of the gate, here are three things you probably don’t know about whey protein: It actually starts as a liquid, there are three “types” of whey protein, and it’s a great supplement for pretttttty much anyone.
“Whey protein, in general, is a fast-digesting, fast-absorbing protein,” says Molly Kimball, RD, CSSD, founder and director of Ochsner Eat Fit nonprofit initiative in New Orleans, and host of the podcast FUELED Wellness + Nutrition. “So when you think about replenishing your muscles fairly quickly after a workout, whey protein can be a good fit.”
Meet the experts: Molly Kimball, RD, CSSD, is the founder and director of Ochsner Eat Fit nonprofit initiative in New Orleans, and host of the podcast FUELED Wellness + Nutrition. Brian St. Pierre, RD, CSCS, is the director of performance nutrition at Precision Nutrition.
Also, since it’s relatively easy to digest, it can also be part of a good pre-workout snack. Really, though, Kimball says it’s a convenient way to boost your protein intake any time of day. “I often recommend whey protein powder not just for athletes, but for everyday snacking,” Kimball notes.
So yes, it’s a great choice whether you’re trying to define your abs, improve muscle recovery after a long run, or trying to lose weight, either naturally or on a weight-loss drug like Ozempic.
But misconceptions about whey protein abound. “Do not fear whey or think of it as only being for men who want to gain lots of muscle,” stresses Brian St. Pierre, RD, CSCS, director of performance nutrition at Precision Nutrition. “Protein, especially high quality protein like whey, is critical for many important functions and goals,” he says, adding that, in general, protein is *the* most important macronutrient to get right.
What *is* whey protein?
It’s understandable to think of whey and protein powder as one and the same but that’s not exactly true: Whey protein is actually the liquid that comes from adding enzymes to milk during cheesemaking. (FYI, whey is one of two proteins in milk, the other is casein.) To become a powder, manufacturers pasteurize and dry the liquid, and it undergoes a certain amount of processing. Exactly how much processing it undergoes results in it being categorized into one of the following three types of whey, St. Pierre says. (FYI: Being “processed” isn’t necessarily a bad thing here!)
Concentrates are usually around 70% protein, and come with three to four grams of carbs and fats for every 20 to 25 grams of protein, says St. Pierre. “This means it contains some lactose, and may also contain immunoglobulins, which some research suggests might promote improved immunity, but it's not clear if we get that benefit from the whey concentrate.” Note: Concentrates tend to be the least expensive type of whey.
Isolates are usually 90% or more protein, meaning they have very little if any carbs and fats (and therefore virtually no lactose too), per St. Pierre. They tend to be more expensive, and are often used by people who don't tolerate dairy well.
Hydrolysates are the most processed, as the whey is essentially "pre-digested," breaking its long chains into shorter ones, says St. Pierre. Kimball adds that these are in the “high nineties” percentage-wise when it comes to protein. The pros: It can possibly be better for those with dairy intolerances, since the proteins have been chopped up, making digestion even faster and easier. The cons: It tends to be bitter and also the most expensive of the three.
FYI: If you have a full-blown milk allergy, no whey protein powder will be appropriate for you; in that case, St. Pierre suggests egg or plant-based protein powder options.
So which type of whey protein should you consume?
There isn't really a “best” one across the board; it all depends on you and your goals.
St. Pierre says that it might be worth the extra expense (and reduced taste) of a hydrolysate if you’re consuming it during a workout for the muscle-building benefits, specifically, or if you need to limit lactose and/or easily get an upset stomach (since hydrolysate is easiest to digest).
Kimball adds that competitive bodybuilders might see a small edge from a hydrolysate over the other two types, but pretty much anyone else would be just as well off with the more affordable, generally better-tasting concentrates or isolates.
What are the health benefits of whey protein?
“Whey protein has plenty of health benefits,” says St. Pierre, adding that it is one of the highest-quality proteins available. Here are some of the benefits of both protein in general and whey protein specifically:
Muscle-building and maintenance
“Whey protein is well-absorbed, and it is highly effective at helping to build muscle mass,” says St. Pierre. It could also help you recover better post-exercise: Men who consumed 25 grams of whey protein after resistance training improved maximal strength, decreased repetitions to failure, and improved peak power, in one study. And if you’re more recovered, you’re probably more likely to get after it again sooner — and more efficiently.
Satiety and weight loss
“Protein in general is the macronutrient that keeps us full the longest,” says St. Pierre. And whey protein specifically is quite effective at this, he says, noting that some evidence suggests it might have a small effect on body fat loss.
Ensuring you get sufficient protein can help you stay in a calorie deficit (without feeling as hungry) while helping minimize muscle loss. “It can be a challenge to lose body fat without also compromising some of your muscle mass,” Kimball says, adding that this can be especially true for people on medications like Ozempic. “When people are on prescription weight-loss medication, one of the common trends is that we're seeing a greater percentage of muscle lost."
Whey protein powder is one tool to help people get enough protein that can then help preserve that muscle, she explains.
Blood pressure management
“Whey protein might also be helpful at lowering blood pressure for those with elevated blood pressure (not if you have normal blood pressure),” St. Pierre says. "One possible mechanism is the inhibition of ACE (angiotensin converting enzyme), which prevents the body from making a substance that narrows our blood vessels and causes the veins and arteries to relax," he says, but adds that the data here is too limited to know for sure. "Regardless of the mechanism, several small controlled trials have shown one to two servings of whey to lower blood pressure in those with elevated blood pressure."
Blood sugar moderation
"Taking whey before or with a high-carb meal can moderate blood sugar in people with type 2 diabetes, as well as people with normal blood sugar control," says St. Pierre. "It does this by helping the body release insulin, and by making the body more insulin sensitive."
Inflammation reduction
“Whey protein may have some anti-inflammatory benefits, but the evidence is limited,” per St. Pierre. FYI: Chronic inflammation has been associated with metabolic diseases, cardiovascular diseases, and more.
Are there any downsides to whey protein?
“Whey is a very low-risk supplement, especially if third-party tested,” says St. Pierre. “However, if you have pre-existing liver or kidney damage, then consuming extra protein could cause problems,” he says, and reinforces that you should avoid whey if you have a dairy allergy.
Kimball notes that if you have a negative experience with whey protein, that could be due to its artificial sweeteners. “Look for a low- or no-sugar protein powder and if you do get one that's sweetened, make sure it’s sweetened with a plant-based, no-calorie sweetener like monk fruit or stevia instead of aspartame or sucralose,” she advises.
How much whey protein should you consume?
“We generally recommend people limit their protein powder intake to no more than 50 grams of protein per day,” St. Pierre says. “Most of your protein should come from whole food options.”
“Real food would be our go-to,” Kimball reiterates. “Whey protein is a supplement — it's to supplement your otherwise healthy lifestyle and nutritional intake.” So while there’s probably nothing *wrong* with consuming your daily protein intake through whey alone, that would mean missing out on all the other nutrients you’d be getting from protein-rich foods like salmon (omega-3s), beef (iron and b vitamins), etc.
In other words, if you don't reach for foods naturally high in protein, there's nothing wrong with adding whey protein powder, but you wouldn't want it to edge out your other healthy lean protein options, Kimball says.
And if you’re curious how much protein you should get per day in general, Kimball recommends aiming for half a gram to one gram of protein per pound of body weight. So, if someone is 150 pounds, that would be 75 to 150 grams of protein a day. (And yes, that's more than the current RDA recommendation, which sits at.36 grams of protein per pound of bodyweight—and most experts agree is too low for most women, especially active women.)
What are the easiest ways to incorporate whey protein into an eating routine?
“Whey tends to dissolve pretty well and has a neutral taste and flavor,” Kimball says. So, you can drink it alone in water, cow’s milk, or plant-based milk. “It can also be used in what we call Super Shakes or meals in a glass,” says St. Pierre. Kimball adds that you can use whey to add additional protein to your oatmeal, when baking, or even in jello.
You may have heard that baking whey "denatures" the protein, but this is not a bad thing, per St. Pierre. "Cooking any protein denatures it," he says. "This is a normal process that actually makes protein more digestible; turning whey into a powder requires heat and causes denaturation, too." Check out these surprising ways to use protein powder.
Bottom line: Whey protein is a useful tool that can help you hit your daily protein goals, as well as certain health and fitness goals. Most people can get plenty of benefits from whey concentrate, but there are two other types of whey protein: isolates and hydrolysates. Try mixing whey protein powder with water or milk on its own, or baking or cooking with it.
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