Answer :First, are you certain you really need more protein? The newly released 2010 Dietary Guidelines for Americans recommends that protein should make up 10% to 35% of total calories for adults, and adds, Inadequate protein intake in the United States is rare.
If you do need more protein, is whey protein a good choice? Lynne M. Ausman, DSc, a professor at Tufts Friedman School, explains: Cows milk has two major proteins: lactalbumin (sometimes called whey protein) and casein. In the process of making cheese, the casein is precipitated into a curd and the remaining solution containing the lactalbumin protein is removed. It is sometimes used to fortify other food products. The whey protein has an excellent amino acid mixture comparable to plant proteins.
Whey protein powder is popular with young athletes and bodybuilders, as its believed to help build muscles when combined with strength training. It does deliver a lot of protein with relatively few calories, plus residual vitamins and minerals: One 30-gram scoop of a popular brand contains 110 calories and a whopping 24 grams of protein. Thats more than half the protein a typical woman needs in a day, according to the Institute of Medicine, and more than 40% for a man.
Some studies have suggested that whey might have a beneficial effect on insulin secretion for diabetics. One study of whey powder in meal replacements found improvements in cardiovascular risk markers, although another trial found no benefit from whey supplementation in patients with mild high blood pressure.
Your best bet is to simply eat a balanced, varied diet that includes lean meat and seafood and/or plant sources of protein such as beans and peas, nuts, seeds and soy products. If you do decide to try whey protein powder, check with your physician first if you suffer from kidney disease or take any regular medications.