By Laura Cipullo RD, CDCES, CEDS-S, RYT of Laura Cipullo Whole Nutrition and Yoga and Sports Plan Pro www.LauraCipullo.com and www.SportsPlanPro.com
There is no one-size-fits-all diet, especially when it comes to meeting protein needs. While it is theoretically possible to get all your protein through whole foods, this can be challenging for certain populations, including athletes, active teens, older adults, or those with certain medical conditions. These individuals may benefit from supplementing their diet with protein powders, particularly whey protein isolate. In my private practice, I often recommend it to athletes, and even to clients with attention deficit hyperactivity disorder (ADHD).
Competitive athletes, for example, may need to supplement with whey protein powder in smoothies to help meet high nutrition goals, such as 4,000 calories and 175 grams of protein for bulking. If using whey protein, I recommend choosing the whey protein isolate form; it is about 90 to 95% concentrated with protein, quickly digested, and contains the amino acid leucine, known to help activate muscle protein synthesis (MPS). Further, the leucine in whey protein is specifically associated with a greater MPS 1-to-5 hours post-exercise versus milk [1]. For athletes aiming to maximize recovery and growth, whey isolate is one of the most efficient options and is best consumed within 30 minutes of a workout.
For individuals with ADHD, supplementing with protein shakes or snacks every few hours can help provide portable and palatable nutrition. I typically recommend a snack with both carbs and protein or a quick-acting protein, like whey protein, combined with fat as a mid-day snack or mini-meal–especially when appetite tends to be low due to stimulant medications. For optimal results, whey protein should be used in combination with whole foods like Greek yogurt, avocado, or coconut milk to slow the absorption of branched-chain amino acids (BCAAs) and moderate the pancreas’ insulin response. This will allow for a more even blood sugar throughout the day.
It is important to recognize that nutritional needs shift throughout different stages of the lifecycle. As we age, lean body mass naturally decreases, and the body requires more dietary protein to maintain or rebuild lean tissue. This is particularly true for post-menopausal women, as the cessation of estrogen production triggers insulin resistance and increases protein turnover, leading to greater muscle breakdown. Both post-menopausal women and aging men may benefit from boosting their intake of protein and plant-based fats while reducing processed carbohydrates. Pairing whey protein with healthy fats, such as avocado or nut butter, is essential to slow protein absorption and mitigate insulin spikes.
Whey protein can also be a valuable addition for individuals taking GLP-1 receptor agonists. As these medications promote weight loss through reduced food intake, it becomes crucial to maintain consistent protein consumption throughout the day. Protein helps preserve lean body mass, which is often lost during weight loss. Since whey protein is digested more quickly than fat sources, it can prevent nausea and/or vomiting that may arise from higher-fat meals. To slow the absorption of BCAAs and optimize their benefits, try adding a scoop of whey protein isolate to bone broth or low-fat cottage cheese.
In terms of using whey protein powders as a meal replacement, I always say food first and supplements second; however, picky eaters, athletes, and mid-life adults trying to increase their protein intake without adding additional calories can add protein powders to their Greek yogurt, coffee, pancakes, and even baked goods. I personally add protein powders to everything – from baked brownies to muffins – to help my teen sons meet their protein needs for football and soccer.
Finally, whey protein isolate contains immune-supporting immunoglobulins (aka antibodies), which have the potential to prevent food allergies. Research has shown a positive association with bovine IgG and decreased gastrointestinal dysfunction and respiratory illnesses. While more studies in humans are needed, this may be promising especially for individuals with inflammatory bowel disorders (IBD) and upper respiratory tract infections. Per research, adults greater than 18 years old given whey protein Ig rich fraction versus a placebo had significantly less colds over 90 days than the control group [2].
How to Choose a High-Quality Whey Protein
When it comes to selecting a high-quality whey protein, there are several important factors to consider. Here are five steps to “finding your whey:”
- Choose whey protein isolate (not concentrate) for higher protein purity.
- Check the label to ensure there are no added ingredients or artificial sugars. Ideally, the product should have two ingredients or less. Click here for one of our top choices.
- Look for a product/brand that has been third-party tested. ConsumerLabs.com evaluates many different protein supplements.
- Look for zero contamination from acid and/or bleach.
- Go for organic or at least grass-fed and hormone-free whey.
BlueWhey Power Smoothie
Ingredients
- 2 cups wild blueberries
- ¼ cup ground hemp seeds
- 2/3 cup Trader Joe's peanut butter protein granola
- 3 tbsp 88 Acres vanilla cinnamon sunflower seed butter
- 1.5 scoops whey protein isolate grass-fed
- 2 tsp cinnamon
- 1 cup whole milk Greek yogurt
- 1 cup milk
- 6 ice cubes
Instructions
- Combine all ingredients in a blender in the order listed. Blend until smooth. Fills one Stanley or Hydro Flask.
References
- Hamarsland H, et al. Native whey protein with high levels of leucine results in similar post-exercise muscular anabolic responses as regular whey protein. J Int Soc Sports Nutr. 2017;14:43.
- Ulfman LH, Leusen JHW, Savelkoul HFJ, Warner JO, van Neerven RJJ. Effects of Bovine Immunoglobulins on Immune Function, Allergy, and Infection. Front Nutr. 2018;5:52.
