Whey Protein - Helpful or Harmful?

The best way to consume protein is from natural sources.(1) In this manner, you also receive all other essential nutrients required for a healthy lifestyle and to build muscle.(1) Sometimes, the amount of protein you need exceeds your capacity or desire to eat that much volume. In those cases, supplementing with Whey Protein Powder is a good option.

It is particularly helpful with the recovery of exercise performance after a strenuous bout of resistance exercise.(2) Ideally, consume whey protein supplements after an intense workout. Some studies have shown it may accelerate gains in both aerobic and anaerobic power.(3)

It is important to note that Whey Protein Powder should be used as a supplement to your diet and not a replacement. Studies show that if used exclusively or in excess, it can be hard on the kidneys and liver.(4) In extreme cases, it can cause damage to those organs.(4) With this in mind, you will want to keep your consumption to 1/3 of your total protein grams each day.

Samal JRK, Samal IR. Protein Supplements: Pros and Cons. J Diet Suppl. 2018 May 4;15(3):365-371. doi: 10.1080/19390211.2017.1353567. Epub 2017 Sep 22. PMID: 28937838.”
West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients. 2017 Jul 11;9(7):735. doi: 10.3390/nu9070735. PMID: 28696380; PMCID: PMC5537849.
Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2. PMID: 25169440.
Vasconcelos QDJS, Bachur TPR, Aragão GF. Whey protein supplementation and its potentially adverse effects on health: a systematic review. Appl Physiol Nutr Metab. 2021 Jan;46(1):27-33. doi: 10.1139/apnm-2020-0370. Epub 2020 Jul 23. PMID: 32702243.

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