Whey Protein

Overview

Whey protein provides high-quality complete protein (DIAAS 118-122) and nicotinamide riboside, an efficient NAD+ precursor supporting mitochondrial function.

Within the BRAIN Diet framework, whey protein isolate has DIAAS 118–122 with no limiting amino acids, high leucine content, and supports BDNF and neurotransmitter synthesis [1][2].

Key Nutritional Highlights

• Whey protein isolate scores among the highest DIAAS values for essential amino-acid quality [1]
• Leucine-rich whey protein acutely stimulates muscle protein synthesis via mTOR signalling [2]
• Whey protein provides high-quality complete protein (DIAAS 118-122) and nicotinamide riboside, an efficient NAD+ precursor supporting mitochondrial function. [1]
• Whey protein isolate has DIAAS 118–122 with no limiting amino acids, high leucine content, and supports BDNF and neurotransmitter synthesis. [2]
• Whey protein provides high-quality complete protein (DIAAS 118-122) and nicotinamide riboside, an efficient NAD+ precursor supporting mitochondrial function.

Food Context

Synergies

• Part of protein strategy for brain health

Preparation

• Can be used as supplement or in smoothies
• High-quality protein source
• Supports mitochondrial NAD+ availability

Essential Amino Acid Profile

Whey Protein contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	352 kcal	—
Protein	78.1 g	—
Total fat	1.6 g	—
Saturated fat	0.8 g	—
Carbohydrates	6.3 g	—
Fibre	3.1 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	1.1 mg	6.3%
Zinc	6.2 mg	56.2%
Magnesium	195 mg	46.4%
Selenium	26.7 µg	48.5%
Calcium	469 mg	46.9%
Potassium	500 mg	14.7%
Choline	224 mg	40.7%
Folate	33 µg	8.3%
Vitamin B12	0 µg	0%
Vitamin B6	0.6 mg	35.7%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Beverages, Protein powder whey based, FDC ID 173180, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

10 substances in this food

Leucine

Essential BCAA; mTOR signaling; protein synthesis; cognitive load support

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

References

[1] Whey protein isolate scores among the highest DIAAS values for essential amino-acid quality. FAO 2013. Dietary Protein Quality Evaluation in Human Nutrition: Report of an FAO Expert Consultation

[2] Leucine-rich whey protein acutely stimulates muscle protein synthesis via mTOR signalling. Norton & Layman 2006. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise