Protein supplements, including protein tablets, are processed protein formulations widely used to supplement or increase protein intake. They are available in various forms, such as powders, gummies, protein bars, and ready-to-drink shakes, and are sourced from whey, casein, egg albumin, beef, or vegan options like pea and soy. These supplements are popularly used by athletes, young adults, and teenagers to enhance performance, recovery, and muscle mass. Protein powders dominated the market with a 56% revenue share in 2021, while ready-to-drink protein is expected to grow faster with a compound annual growth rate of 8.5%. This growth is mainly due to increasing health awareness and the easy availability of supplements.
What is Whey Protein?
Whey protein is a supplement derived from milk, specifically the watery portion that separates from the curds during cheese making. Milk consists of two proteins: casein and whey. Whey protein is a nutritionally complete protein, containing all essential amino acids necessary for the body. Although low in lactose, it may not be suitable for everyone.
Potential Benefits of Whey Protein
Research suggests whey protein may offer several health benefits.
Muscle Growth
Whey protein is a popular supplement for those aiming to gain muscle. A 2019 review notes that whey has a high leucine content, an amino acid crucial for muscle building and repair. Using whey protein alongside resistance training can help maximize muscle growth during exercise.
Lowering Cholesterol
A 2025 review and meta-analysis found evidence that whey protein may improve cholesterol levels. The review of 20 previous trials indicated that whey protein supplements reduced triglyceride levels while increasing high-density lipoprotein (HDL). Triglycerides are fats that circulate in the blood, and high levels can raise the risk of several conditions. In contrast, HDL cholesterol is known as “good” cholesterol, and higher levels can be beneficial.
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Cardiovascular Health
Whey proteins and their peptides may offer numerous benefits for cardiovascular health. A 2022 review noted some evidence suggesting they may lower blood pressure, reduce inflammation, improve vascular stiffness, and increase nitric oxide. However, studies have varied in their conclusions, and more research is needed to determine if whey protein can lower the risk of cardiovascular disease.
Anticancer Effects
According to a 2024 study, some research suggests whey protein may have anticancer properties. Whey protein can trigger apoptosis, the death of atypical cells, and may also help reduce muscle atrophy often accompanying cancer treatment.
Nutritional Support
Whey protein can be a suitable supplement for those who cannot get enough protein from other sources. Glycomacropeptide, a specific component of whey protein, is one of the few protein sources that does not contain phenylalanine. Whey protein supplements may also help people with low body weights gain weight and assist those with a loss of appetite in getting enough protein.
Forms of Whey Protein
There are three primary types of whey protein:
Whey Protein Concentrate (WPC)
WPC contains low levels of fat and carbohydrates. The protein percentage in WPC depends on its concentration, with higher concentrations reaching 89% or more.
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Whey Protein Isolate (WPI)
WPIs are further processed to remove all fat and lactose, typically resulting in a protein content of 90% or greater.
Whey Protein Hydrolysate (WPH)
Health experts consider WPH the “predigested” form of whey protein, having undergone partial hydrolysis to aid absorption. It does not require as much digestion as other types, but it can have varying amounts of protein. WPH is popular in medical protein supplements and infant formulas due to its improved digestibility and reduced allergen potential.
Dosage and Timing
The amount of whey protein needed to gain muscle depends on body weight and activity level. A 2019 study indicates that, at rest, a single serving of around 0.24 grams per kilogram (g/kg) of body weight is sufficient to maximize muscle protein synthesis. For intensive workouts, a single dose of 0.4 g/kg or more may be better. This is in addition to the daily protein requirement, which is around 1.6 g/kg of body weight daily for people building muscle or doing intense physical training. The minimum daily requirement for protein for most people is 0.8 g/kg per day, but most health experts agree this is not enough for those who are building muscle or who are athletes. Combining whey protein with other proteins, creatine, and carbohydrates may offer additional benefits for individuals doing resistance training.
Whey Protein and Weight Loss
Whey protein may lead to greater weight loss, improved satiety, and better body composition. In particular, research shows whey protein supplements may reduce fat mass and increase lean muscle mass. These benefits are likely due to whey protein’s effects on satiety. A number of studies have found that whey protein may be superior at reducing feelings of hunger compared to other types of protein, such as casein, tuna, turkey, and egg albumin. This may be because whey protein is more quickly absorbed than other protein supplements, such as casein, and is effective at preventing hunger in the short term. Whey protein has also been shown to increase the appetite-suppressing hormones GLP-1 and GIP, as well as decrease hunger hormones like ghrelin, more than other protein sources.
Potential Side Effects and Risks
While whey protein has several benefits, a 2020 review found that less research has examined its potential risks. However, the authors found evidence to suggest that the use of whey may cause acne or affect the microbiome. With long-term and excessive use, whey protein may also result in kidney or liver damage, particularly associated with physical inactivity. Whey protein may also be unsuitable for people with milk allergies. Some types of whey protein contain lactose, making those unsuitable for people with lactose intolerance. Consuming very high doses of whey protein may cause digestive symptoms, such as cramping or nausea.
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Kidney Health
Dietary protein intake plays a significant role in determining the workload of the kidneys, affecting glomerular filtration. Intake of high amounts of protein brings about a sudden increase in glomerular filtration rate (GFR) and renal blood flow, up to 100% from the baseline. Long-term high-protein intake may accelerate renal function decline in those with preexisting chronic kidney disease (CKD) who consume at least 90 g/day of protein. Therefore, for those suffering from CKD, reducing protein intake can help reduce hyperfiltration and slow the progression of chronic nephropathies.
Other Potential Side Effects
Chronic protein supplementation may increase the expression of anger and acne in athletes. Studies have shown that BCAAs in WP compete with tryptophan and reduce serotonin synthesis, a neurotransmitter linked to impulsivity and depression, potentially causing anger-related symptoms. WP containing insulin-like growth factor-1, associated with promoting cell growth and division, sebum production, and increased estrogen factors, could explain the association between the high consumption of WP products and acne.
While WP is generally considered easily digestible and beneficial, it contains components like beta-lactoglobulin that can cause allergies, particularly in children who are intolerant to cow’s milk. Symptoms of WP allergy may include atopic dermatitis, respiratory problems such as asthma and coughing, gastrointestinal discomfort, and even life-threatening anaphylactic reactions in infants. High-protein diets can significantly influence the composition and function of the microbiota by causing amino acid fermentation in the colon. This fermentation process leads to the production of potentially harmful metabolites, including ammonia, amines, phenols, and sulfides.
General Side Effects
When taken by mouth, whey protein is likely safe for most adults when taken appropriately. High doses can cause some side effects such as increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headache.
Precautions
There isn't enough reliable information to know if whey protein is safe to use when pregnant or breast-feeding. Stay on the safe side and avoid use. Whey protein is likely safe for children when used in amounts commonly found in food or when included in infant formulas. If you are allergic to cow's milk, avoid using whey protein.
Interactions
Whey protein might decrease how much levodopa the body absorbs, potentially decreasing its effects. Do not take whey protein and levodopa at the same time. Whey protein might decrease how well some antibiotics work. To avoid this interaction, take antibiotics at least 2 hours before or 4-6 hours after whey protein. Whey protein can decrease the effects of bisphosphates. To avoid this interaction, take bisphosphonates at least 30 minutes before whey or, preferably, at a different time of day.
Protein Supplements and Weight Management
Generally, high protein foods and eating styles help with weight management, even without restricting calories or other nutrients. This type of eating may also help reduce body and belly fat and increase lean muscle mass. There are a number of reasons why high protein eating may aid in weight management:
- Keep you fuller for longer: Protein is highly satiating, meaning you stay fuller for longer. This can lead to an automatic reduction in calorie intake.
- Reduce cravings: A high protein diet has been linked to reduced cravings and a lower desire to snack at night.
- Increase calorie burn: Increased protein intake has been shown to have a higher thermic effect. This means it can boost the number of calories burned by up to 80 to 100 per day.
- Change weight hormones: Protein has been shown to reduce levels of the hunger hormone ghrelin and boost the appetite-reducing hormones GLP-1 and PYY.
Research shows that 20 to 30 grams of quality protein a day is usually enough for most healthy people, though some data suggests that 100 grams or more can trigger a prolonged response in your body for energy use, metabolic healing and weight management.
Protein-Rich Foods
Certain foods are naturally very high in protein, and regularly eating these foods has been linked to weight loss. For example, studies have found that eating eggs can keep you fuller for longer and may reduce food intake throughout the day. Regularly eating protein-rich nuts, beans, and legumes has also been linked to a lower body weight, improved satiety, and greater weight loss. Other studies found similar results. Eating styles high in plant-based protein had benefits for weight loss, appetite control and food intake similar to those of diets high in animal-based protein.
Examples of protein-rich foods:
- Eggs: 6 grams of protein in 1 large egg
- Nuts: 6 grams of protein in 1 ounce (28 grams) of almonds
- Chicken: 53 grams of protein in 1 chicken breast, cooked
- Cottage cheese: 23 grams of protein in 1 cup (210 grams)
- Cheese: 7 grams of protein in 1 ounce (28 grams) of cheddar cheese
- Greek yogurt: 17 grams of protein in 6 ounces (170 grams)
- Milk: 8 grams of protein in 1 cup
- Lean beef: 22 grams of protein in 3 ounces (85 grams)
- Fish: 39 grams in 1 cup (154 grams) of tuna
- Quinoa: 8 grams of protein in 1 cup (185 grams), cooked
- Lentils: 18 grams of protein in 1 cup (198 grams), cooked
Other Protein Sources
Besides whey and casein, other protein sources include soy, rice, pea, hemp, bone broth, and egg protein powder. Soy protein is plant-based and contains all the essential amino acids. Rice protein is a plant-based protein often mixed with pea protein to create a more complete amino acid profile. Pea protein powder is a relatively new plant-based protein made from yellow split peas and is considered a complete protein source. Hemp protein is high in healthy omega-3 and omega-6 fatty acids and fiber but is low in lysine and leucine. Bone broth protein is made by boiling animal bones and contains many valuable nutrients but is not a complete protein. Egg protein powder is typically made from egg whites and is a complete protein.
Protein Tablets
Protein tablets are a dietary supplement containing protein powder in a pill or capsule form. Manufacturers use many different types of protein to produce the powder for protein pills. Unlike protein powder, which is typically mixed with smoothies or shakes, protein tablets don’t contain too many additional calories. They also don’t have a taste, so you don’t need to worry about the flavor if you’re a picky eater or have a sensitive stomach. Another major benefit of protein capsules is that they are easy to grab and go, and require no preparation. They travel more easily than canisters of protein powder or recovery shakes, so you can simply toss them into your gym bag, suitcase, or anywhere you store supplements. Because protein tablets typically don’t contain too many extra calories (about 10 calories or less per serving, beyond what’s provided from the protein itself, for many brands), using them in addition to a balanced diet and daily exercise may help you lose weight.
Risks Associated with Protein Powders
Protein powders are dietary supplements, and the FDA leaves it up to manufacturers to evaluate the safety and labeling of products. There are numerous risks to consider when using a protein powder. We don't know the long-term effects. It may cause digestive distress. It may be high in added sugars and calories. Some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop). Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar.
Earlier this year, a nonprofit group called the Clean Label Project released a report about toxins in protein powders. Researchers screened 134 products for 130 types of toxins and found that many protein powders contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants with links to cancer and other health conditions. Some toxins were present in significant quantities.