However, blood pressure decreased only in those that had high or slightly elevated blood pressure to begin with ( 18). This is supported by another study that found significant effects when participants were given whey protein concentrate (22 g/day) for 6 weeks. Other milk proteins (casein) had similar effects ( 17). One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Several animal studies have demonstrated their beneficial effects on blood pressure ( 15, 16).Ī limited number of human studies have investigated the effect of whey proteins on blood pressure, and many experts consider the evidence to be inconclusive.
In whey proteins, the ACE-inhibitors are called lactokinins ( 14).
This effect has been attributed to a family of bioactive peptides in dairy, so-called angiotensin-converting-enzyme inhibitors (ACE-inhibitors) ( 11, 12, 13). Numerous studies have linked the consumption of dairy products with reduced blood pressure ( 7, 8, 9, 10). Whey protein is excellent for promoting muscle growth and maintenance when coupled with strength training.Ībnormally high blood pressure (hypertension) is one of the leading risk factors for heart disease. However, unless your diet is already lacking in protein, supplements probably won’t make a big difference. Leucine is the most growth-promoting (anabolic) of the amino acids ( 3).įor this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength ( 2).įor muscle growth, some studies show that whey protein may be slightly better than other types of protein, such as casein or soy ( 4, 5, 6). Whey is rich in a branched-chain amino acid called leucine. Particularly effective are high quality protein sources, such as whey. Strength training, coupled with the consumption of high protein foods or protein supplements, has been shown to be an effective preventive strategy ( 2). However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of strength training and adequate diet. This usually leads to fat gain and raises the risk of many chronic diseases.
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