Research Shows Having Whey Protein Before a Meal Is Good For Blood Sugar

Most likely, you either come from an appetizer family (and enjoy a pre-meal nosh and beverage), or you don’t (and save space for the meal).

Well, a published review of 16 clinical studies may have you rethinking your pre-meal choices to something a bit unexpected: whey protein.

All the studies included in this analysis compared the impact of a whey protein supplement (basically a protein shake) before a meal to drinking water.

Studies did differ quite a bit in how long before a meal people consumed the protein and how much protein people ate. But the results were pretty consistent. 

Anytime a meal (or snack) containing carbohydrates is consumed, blood sugar rises.

It’s biology. But oftentimes, if a carbohydrate-containing meal isn’t balanced with the other macronutrients (protein and fat), blood sugar levels spike quickly and then drop. 

This review showed that having whey protein before a meal significantly lowered this peak glucose concentration afterward.

GLP-1 (or glucagon-like peptide-1) is a hormone produced by the gut lining when food is consumed.

It’s known as an appetite regulator, and its main function is to trigger the secretion of insulin—the hormone responsible for lowering blood sugar levels. 

Whey protein may slow down how long it takes food to move from the stomach to the intestines (aka the gastric emptying rate).

While you don’t want this movement to be too fast or too sluggish, a somewhat slower gastric emptying rate promotes feelings of fullness and satisfaction after a meal. 

Researchers weren’t able to pinpoint the best amount of whey to take in before a meal. Some of the studies included in this review looked at a low protein dose of four grams, whereas others looked at a much higher dose of 55 grams.

Most whey protein supplements provide about 20-25 grams of protein per serving. 

You can drink your whey protein shake anywhere from 30 minutes before to at the time of the meal for blood sugar benefits. The researchers didn’t notice significant differences in blood sugar control when the protein was consumed in that timeframe.