Healthy Eating: Whey Protein

Whey protein is often associated with athletes who want to boost muscle mass and performance.

In reality, whey is especially beneficial for seniors. Research has shown that whey reduces muscle wasting in the elderly, inhibits weight gain, may help prevent cardiovascular disease, and more.^1-3

Older adults require more protein per kilogram of body weight than when they were younger because bodies don't utilize protein as well with age.⁴ Unfortunately, as many as one-third of older adults don't consume enough protein.⁵

Lack of protein intake can contribute to loss of muscle mass, decreased bone mass, cognitive impairment, decreased immune function, poorer healing, and longer recuperation from illness.⁶

When reduced protein intake is combined with an increasingly sedentary lifestyle and the natural decline in muscle mass with age, this can set the stage for deteriorating muscles, frailty, loss of independence, slower recovery from illness, and more.

The Benefits of Whey

Whey protein powder represents a simple, effective way to significantly boost protein intake.

Whey is made from the liquid part of milk that separates during cheese production. In addition to being a complete source of protein, whey also contains nutrients like branched-chain amino acids (BCAAs), immunoglobulins, and lactoferrin.

BCAAs are essential nutrients that reduce muscle breakdown and stimulate the building of protein in muscle.⁷

But more than preventing muscle loss, whey can increase muscle mass.

In one study, healthy women from 65-80 years-old who took whey protein supplements and exercised experienced a higher increase in muscle mass than those who exercised without taking whey.⁸

In another study, giving whey to hospitalized elderly individuals improved their nutritional status and rehabilitation outcomes.⁹

When combined with benefits like inhibiting weight gain and helping prevent cardiovascular disease, it's clear that whey can help support healthy aging.

Here, we share four delicious smoothie recipes that include whey protein powder for a simple way to get more protein in your daily diet.

A scoop of whey protein can add about 17 grams of protein or more to a smoothie.

Chocolate Peanut Butter Bliss Smoothie

1 cup unsweetened almond milk (or any milk of choice)

1 scoop chocolate whey protein powder

½ frozen banana, cut into chunks

2 tablespoons almond butter

½ teaspoon vanilla extract

1 handful of ice cubes

Directions

1. Add all ingredients to blender.
2. Blend until smooth.
3. Serve immediately.

Pineapple Coconut Smoothie

1 cup unsweetened almond milk (or any milk of choice)

1 scoop vanilla whey protein powder

1 cup frozen pineapple

¼ cup unsweetened coconut flakes

1 handful of ice cubes

Directions

1. Add almond milk and coconut to blender and blend until the coconut is smooth.
2. Add remaining ingredients to blender.
3. Blend until smooth.
4. Serve immediately.

Green Machine Smoothie

1 cup unsweetened almond milk

1 scoop vanilla whey protein powder

½ frozen banana, cut into chunks

1 large handful spinach

1/4 cup frozen avocado

1 handful of ice cubes

Directions

1. Add all ingredients to blender.
2. Blend until smooth.
3. Serve immediately.

Chocolate Strawberry Smoothie

1 cup unsweetened almond milk

1 scoop chocolate whey protein powder

1 cup frozen strawberries

1 tablespoon hemp hearts

1 handful of ice cubes

Directions

1. Add all ingredients to blender.
2. Blend until smooth.
3. Serve immediately.

Create Your Own Smoothie

Customize your own smoothie by choosing from the following:

1. Liquid, such as almond milk, coconut milk, water.
2. Protein, such as whey protein powder, yogurt, or chickpeas
3. Healthy fat, such as any nut butter, chia seeds, flax seeds, hemp hearts, or avocado
4. Fruit, 1 cup of any frozen fruit
5. Veggies, such as spinach or kale
6. Flavor booster, such as cinnamon, ginger, coconut, or vanilla extract
7. Ice

References

1. Oikawa SY, McGlory C, D'Souza LK, et al. A randomized controlled trial of the impact of protein supplementation on leg lean mass and integrated muscle protein synthesis during inactivity and energy restriction in older persons. Am J Clin Nutr. 2018;108(5):1060-1068.
2. Bergia RE, 3rd, Hudson JL, Campbell WW. Effect of whey protein supplementation on body composition changes in women: a systematic review and meta-analysis. Nutr Rev. 2018;76(7):539-551.
3. Fernandes RR, Nabuco HCG, Sugihara Junior P, et al. Effect of protein intake beyond habitual intakes following resistance training on cardiometabolic risk disease parameters in pre-conditioned older women. Exp Gerontol. 2018;110:9-14.
4. Wirunsawanya K, Upala S, Jaruvongvanich V, Sanguankeo A. Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis. J Am Coll Nutr. 2018;37(1):60-70.
5. Chernoff R. Protein and older adults. J Am Coll Nutr. 2004;23(6 Suppl):627s-630s.
6. Bhasin S, Apovian CM, Travison TG, et al. Design of a randomized trial to determine the optimum protein intake to preserve lean body mass and to optimize response to a promyogenic anabolic agent in older men with physical functional limitation. Contemp Clin Trials. 2017;58:86-93.
7. Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Front Physiol. 2017;8:390.
8. Mori H, Tokuda Y. Effect of whey protein supplementation after resistance exercise on the muscle mass and physical function of healthy older women: A randomized controlled trial. Geriatr Gerontol Int. 2018;18(9):1398-1404.
9. Niccoli S, Kolobov A, Bon T, et al. Whey Protein Supplementation Improves Rehabilitation Outcomes in Hospitalized Geriatric Patients: A Double Blinded, Randomized Controlled Trial. J Nutr Gerontol Geriatr. 2017;36(4):149-165.