Potential Health Benefits of Whey Protein
Whey protein is best known as a workout supplement. Limited research suggests it may have other health perks.
May Boost Muscle Mass and Health
“Protein supplementation, including whey, can promote muscle growth, strength, and recovery when paired with resistance training,” says Morgan Walker, RDN, a sports nutritionist at Lebanon Valley College in Annville, Pennsylvania. A recent review from Italy supports this, though the authors found results vary based on dose, timing, and overall diet.
Walker also notes that whey’s muscle-building effects could be beneficial for older adults. A systematic review in Poland found that pairing whey supplementation with age-appropriate exercise may improve muscle mass.
The Italian review reported similar results, highlighting that whey protein supplements helped maintain muscle mass and prevented sarcopenia in older adults, which can ultimately help prevent falls.
May Help Body Composition and Nutrition
Whey protein can be beneficial for those who want to gain more weight. And it can be helpful for people with chronic health conditions, swallowing difficulties, or those who struggle to gain nutrients through food alone.
Whey protein supplementation may also improve body composition (the balance of lean muscle and fat), according to one meta-analysis from Iran, with the greatest benefits seen when combined with resistance training and moderate calorie restriction.
The aforementioned Italian review similarly found whey protein helped increase lean body mass for those with nutritional deficiencies or age-related muscle loss, especially when paired with exercise.
A systematic review and meta‐analysis from Egypt of four studies found that whey protein supplementation improved body weight, grip strength, and even reduced the toxicity of chemotherapy for malnourished people with cancer.
May Regulate Blood Sugar Levels
Whey protein might also help regulate blood sugar levels, especially after eating. One small Australian study of 10 males in their mid-twenties found that whey simultaneously boosted sugar output from the liver and sugar uptake by tissues, which helps keep blood glucose in balance.
Larger studies with diverse groups of participants are needed to corroborate these results.
For people with type 2 diabetes, whey protein consumed before meals may help stabilize blood sugar by boosting insulin secretion, slowing gastric emptying, and triggering hormones that regulate appetite, according to a European meta-analysis of five randomized controlled trials, suggesting it may support short-term glycemic control.
May Support Healthy Metabolic Function
One systematic review and meta-analysis from Iran suggested that whey protein supplementation could significantly reduce systolic blood pressure (the top number on a reading) and possibly help with hypertension. The authors noted that some studies were small or only evaluated people with conditions such as high blood pressure or obesity, and more research is needed.
A European meta-analysis found little effect of whey protein on blood pressure, though it did note reductions in LDL (“bad” cholesterol) and total cholesterol.
“This evidence is moderate,” says Walker. “Longer-term studies are still needed to confirm these effects.”
May Support Wound Healing
Whey protein provides essential amino acids to help your body repair skin and tissue after injury.
For instance, one Iranian study of 80 ICU patients found that topical whey-protein cream, applied twice daily for two weeks, resulted in less-severe pressure ulcers (bedsores) compared with those patients given a placebo — though more research in broader groups is needed.
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