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Whey Protein Benefits for Lean Muscle, Recovery and Satiety

By Ethan Boldt

September 10, 2024

Whey protein came to fame in the athletic community, for it helped build lean muscle and improved recovery from exercise as well. Now it’s getting a second look, including from women over age 40, for its status as a top protein supplement, multiple other benefits and easy digestibility.

After the age of 40, most people lose up to 8 percent of their muscle per decade, according to studies. This is normal. A quality, usable protein can help support normal muscle health and strength, even after age 40.

Indeed, whey protein is one of the most effective protein supplements because it can be a more absorbable source of high protein than nearly any other type of food or supplement. According to the Journal of Food Science, whey protein is so high in quality because of its impressive amino acid profile as well as its easy digestibility. Muscles can simply recover, rebuild and remain strong better with whey (in addition to a healthy diet and lifestyle, including regular muscle-building exercise).

All that being said, the type of whey protein you use matters. There’s even a new whey protein powder that can help you build muscle and promote joint recovery. Learn more below.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

What Is Whey Protein?

Milk contains two types of protein: casein and whey. Whey is the translucent liquid that is left over after the cheese manufacturing process.

While both casein and whey contain branched-chain amino acids, whey has a higher percentage and thus increases protein synthesis at a faster rate. As said above, whey also is often more rapidly digested, in part because it has greater solubility.

There are three types of whey protein sold in supplement form:

• Whey protein concentrate: This is considered the best and least processed form of whey protein and retains the health-promoting nutrients naturally found in whey. With low levels of fat and bioactive compounds in the form of lactose, it’s also a more satisfying tasting whey protein.

• Whey protein isolate: More heavily processed, whey protein isolate contains about 90 percent or more protein, with most of the carbohydrates and fat removed. The proteins are often denatured due to manufacturing, which can make isolate hard to digest and even less effective.

• Whey protein hydrolysate: Hydrolyzed whey protein is when larger proteins are broken down into smaller, supposedly more digestible proteins that can be absorbed more rapidly. However, it’s the most processed whey protein and features the most denatured proteins.

Nutrition Facts

One regular scoop (29.7 grams) of Ancient Nutrition’s whey protein powder (vanilla bean flavor) contains:

• Calories: 120

• Total Carbohydrate: 3 g

• Fiber: 0 g

• Sugar: 2 g

• Total Fat: 2 g

• Saturated Fat: 1 g

• Cholesterol: 65 mg

• Protein: 23 g

• Sodium: 52 mg (2% Daily Value)

Ancient Nutrition’s Whey Protein (and most whey protein supplements) provides high levels of amino acids, including both essential amino acids and branched-chain amino acids (BCAAs). The bioactivity of these amino acids give whey protein its many beneficial properties.

Essential amino acids are vital for normal muscle growth, repair and energy production. Essential amino acids cannot be synthesized by the body, so you must get them from food sources to help meet your needs.

BCAAs, meanwhile, are a subset of essential amino acids and there are only three: leucine, isoleucine, and valine. They play a crucial role in promoting muscle health, enhancing exercise performance, and supporting muscle strength and resilience, making them particularly beneficial for active individuals and those looking to maintain muscle mass, especially as one ages. The body doesn’t produce BCAAs either, so they must come from the diet.

Ancient Nutrition’s Whey Protein contain the following amino acids:

• Alanine: 1326 mg

• Arginine: 733 mg

• Aspartic Acid: 3086 mg

• Cysteine: 700 mg

• Glutamic acid: 4977 mg

• Glycine: 470 mg

• Histidine*: 525 mg

• Isoleucine*^: 1844 mg

• Leucine*^: 2998 mg

• Lysine*: 2706 mg

• Methionine*: 612 mg

• Phenylalanine*: 928 mg

• Proline: 1665 mg

• Serine: 1362 mg

• Threonine*: 2016 mg

• Tryptophan*: 516 mg

• Tyrosine: 870 mg

• Valine*^: 1623 mg

*Essential Amino Acids ^Branched Chain Amino Acids

Benefits

1. Increases strength and builds muscle

Numerous studies indicate that whey protein can promote gains in lean muscle mass, especially when paired with strength training. Whey also stimulates more muscle synthesis than casein or soy protein products.

Impressively, studies also show that whey protein can help individuals maintain muscle mass even when under calorie restriction plus promote healthy, strong muscles as one ages.

2. Aid muscle recovery

Athletes and anyone working out regularly can benefit from nutrition that improves muscle recovery. Protein is a major component of post-exercise recovery, and whey protein makes a great product because it’s both high in protein and is absorbed more rapidly than other types of protein.

3. Promotes maintaining a healthy weight

A study published in Nutrition and Metabolism evaluated the effect of a whey supplement when taken by participants who lowered their caloric intake by 500 calories per day. Compared to the control group (who had the same calorie deficit), both groups lost some weight and were able to help maintain a healthy weight (in addition to a healthy diet and regular exercise).

But the group supplementing with whey protein lost more body fat (6.1 percent of their body fat mass) and also achieved a greater preservation of lean muscle.

4. Reduces cravings and promotes satiety

A study published in the Mediterranean Journal of Nutrition and Metabolism found that whey protein can help lower caloric intake as a result of various physiological mechanisms. Researchers say the amino acid content in whey protein is considered the main factor that influences satiety.

Whey’s effect on satiety as well as food intake is controlled by the release of ghrelin and other satiety-inducing hormones. These hormones are released in the gastrointestinal system after consuming protein, which may explain why food intake goes down when supplementing with whey protein.

While whey protein is not a weight loss supplement, supplementing with whey protein can help you feel more full between meals (thereby reducing snacking). It can also help you achieve a healthy body composition, which can mean more lean muscle and less body fat.

Plus whey protein is an efficient way to add protein to your diet without many extra calories from fats or carbohydrates.

5. Helps boost energy

Whey protein increases glycogen, which is a source of energy during exercise or physical activity, and it enhances the effect of leptin, a hormone that affects energy balance. Because whey is easily digested and accessed by the body, it gets converted into energy quickly and can help boost energy levels.

A 2013 study published in the Journal of Sports Science and Medicine found that female basketball players experienced an improvement in performance markers — such as agility running, vertical jumping and muscle endurance — when they consumed whey protein after strength training.

The boosted energy levels and performance are due to the amino acids that are present in whey protein. When the body lacks sufficient levels of amino acids, that’s when you can experience negative effects for muscles and delayed exercise recovery after a workout.

6. Promotes immune system health

Whey protein promotes the synthesis of glutathione and works to promote a healthy immune system. Glutathione also boosts the efficacy of other antioxidants, like vitamin C, CoQ10 and vitamin E. Whey also contains L-arginine and L-lysine, two amino acids that promote healthy immune system function.

According to research published in the Journal of the International Society of Sports Nutrition, whey protein helps the body recover after exercise, which is important for immune system health, promoting a healthy response to oxidative stress and supporting healthy levels of inflammation.

7. Supports heart health

Studies show that whey protein promotes healthy, normal blood pressure and lipid profile levels. A 2016 study published in the American Journal of Clinical Nutrition evaluated the blood pressure of 42 participants who consumed whey protein powder or maltodextrin (the control) for eight weeks.

Those who used whey experienced blood pressure and blood circulation benefits. Whey protein also supported healthy cholesterol levels.

8. Helps support healthy longevity

By helping to promote healthy, strong muscles during the normal aging process, whey protein can serve as a useful supplement for adults as they age.

A study conducted in Germany found that when older adults supplemented with whey protein, it caused positive effects on muscle protein synthesis, muscle mass and muscle strength.

A 2016 study published in Nutrients discovered that increased protein intake among the elderly improves muscle health, and helps maintain energy balance and healthy weight management.

Best Whey Protein Supplement

When purchasing whey protein, it’s recommended to choose a whey concentrate that comes from grass-fed cows and is made without hormones, pesticides, artificial ingredients, gluten and genetically modified organisms.

Today you can find A1 or A2/A2 whey protein. A2/A2 beta-casein is the type that has been produced naturally by animals for thousands of years, and it’s the same primary protein found in human milk. It’s often easier to digest, and some research suggests it has many fewer side effects on human health than the other type, called A1 beta-casein.

A1 beta-casein is more abundant in dairy cows that are used to produce the vast majority of milk in the U.S. and even Europe. Ideally, you should opt for A2/A2 whey protein powder.

Avoid any whey protein that is heavily processed, like whey protein isolate or whey protein hydrolysate. Remember that certain isolates contain denatured proteins that make the supplement less effective and harder to digest.

So what whey protein supplement is best? Ancient Nutrition’s Whey Protein is in a class all by itself, as it combines high-quality whey protein, organic regenerative A2/A2 milk protein and clinically studied eggshell membrane collagen into one supplement. Each scoop delivers 23 grams of protein, and it’s available in vanilla bean, milk chocolate and chocolate peanut butter flavors.

This milk protein is sourced from cows on regeneratively farmed soil and is a nutrient-filled superfood packed with amino acids and protein. This A2/A2 milk is sourced from cows bred to eliminate the A1 protein, and A2/A2 milk is a great option for those who want to avoid regular milk. In addition, A2/A2 milk has an admirable nutrient profile, including calcium, vitamin B12 and plenty of protein.

Choosing a protein powder like Ancient Nutrition’s Whey Protein with both A2/A2 milk protein and whey concentrate offers the best of both worlds. Together, they provide a comprehensive protein source that supports muscle maintenance, strength building, digestive comfort and muscle recovery, making it an ideal choice for an active and balanced lifestyle.

Plus, with clinically studied eggshell membrane collagen, Whey Protein can help promote joint health and improve mobility (with the added benefits of improving skin appearance and hair health).

Here are the outstanding claims of Whey Protein:

• Supports recovery after exercise

• Supports healthy joints

• Helps reduce joint discomfort

• Promotes satiety

• Supports healthy body composition (in addition to a healthy diet and regular exercise)

• Helps improve joint recovery

• Helps promote healthy joint mobility

• Improves skin appearance and skin health

• Reduces appearance of crow’s feet after four weeks

• Promotes healthy skin

• Supports healthy hair growth

How to Use Whey Protein

Another advantage of whey protein is how versatile it is. It’s delicious mixed with water, milk or plant-based milk — use a frother or shaker bottle for the smoothest result.

You can also add a scoop to your daily smoothie, ideally with ice, a couple of other ingredients and using a high-speed blender. Try our high protein smoothie recipes (vanilla or chocolate) created for this whey protein powder.

You can even mix it into a warm drink for a high-protein hot chocolate or coffee, or bake with it, such as with protein pancakes.

When do you use whey protein? The best time to use whey protein is in the morning, as part of a power breakfast, as a mid-afternoon snack or as a post-workout snack to aid recovery for the muscles and joints.

Some folks even have a whey protein drink around 30 minutes before a meal to improve satiety and to help prevent overeating.