Whey protein used as muscle builder

Whey is a watery byproduct of cheese production and one of the two major protein groups in milk (the other is casein). Whey contains fat and lactose, but supplements called whey protein isolates can contain little or no fat and lactose.

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Uses: Whey proteins are used most often by athletes to build muscle mass. They also are included in some infant formulas and used by some people with HIV infection to promote weight gain.

Dose: About 10 to 100 grams of powder per day.

Precautions: People allergic to milk should avoid whey proteins. Protein supplements may pose health risks for people with kidney or liver disease.

Research: Studies show that infants on whey-rich formulas suffer fewer allergies than those on formulas containing little or no whey proteins. A couple of small studies revealed that whey proteins may increase weight gain in HIV-infected people, but more larger-scale trials are needed to confirm its effects. No rigorous, controlled studies have proved whey’s effectiveness in building muscle mass in athletes.

Dietary supplement makers are not required by the U.S. government to demonstrate that their products are safe or effective. Ask your health-care provider for advice on selecting a brand.

-- Elena Conis