Do You Really Need That Extra Whey Protein in Your Smoothie

Whey protein is the liquid portion of milk that separates from the curd during cheesemaking. It is a popular supplement among athletes and people looking to increase their protein intake.

Whey protein may offer health benefits, like improving strength, muscle mass, and recovery, but is it always necessary?

Do You Need Whey Protein?
Whey protein can be a great way to boost your protein intake. However, it isn’t always necessary. Most people get enough protein by eating a healthy, balanced diet.

Protein should make up about 10–35% of your daily calories. Since 1 gram of protein has 4 calories, that’s about 50–175 grams per day if you eat 2,000 calories.1

For reference, a palm-size serving (about 3 ounces) of chicken breast supplies around 24 grams of protein.23

Who Can Benefit From Whey Protein?
Whey protein is a complete protein, supplying all nine essential amino acids your body can’t make on its own.4

People who can’t consume enough protein through whole foods may benefit from whey protein. Also, those with higher protein needs may find whey beneficial.

Athletes
Whey protein supplements are popular among athletes and gym-goers looking to gain muscle mass. This is due to its concentration of amino acids, especially leucine. Leucine is a branched-chain amino acid that stimulates muscle protein synthesis and muscle growth.5 Whey protein can also help improve muscle strength, exercise performance, and recovery.6

Endurance athletes: Typically, 1.2–1.4 grams of protein per kilogram of body weight.7 This means a 160-pound endurance athlete may need 87–102 grams of protein.
Strength athletes: They need as much as 1.4–2.0 grams per kilogram.87 A 160-pound strength athlete of this size may need up to 145 grams.

A kilogram is equal to 2.2 pounds.9

Consuming 20–25 grams of whey after a workout seems to be beneficial for muscle gain and recovery.5

Older Adults
Older adults may need more protein than the current recommendation of 0.8 grams per kilogram of body weight. Data shows that people over age 65 may need as much as 1–1.5 grams per kilogram to maintain muscle strength and counter age-related muscle loss.10

Some adults are unable to meet their daily protein needs through diet alone. In these cases, high-quality whey supplements can help improve muscle mass, strength, and overall quality of life.5