By shedding fat while keeping your muscle mass, it helps you lose fat faster because muscles burn calories even while you're resting.

This effect (positive body composition change with more protein) is much larger during weight loss compared to during weight maintenance.

You’re also more likely to stick with weight loss program, and regain less weight irrespective of physical activity or self control.

Protein also takes more energy to digest - so you're burning calories just by absorbing it!

Aging is linked to the loss of strength and muscle, caused by a large variety of factors, including moving less and not eating enough protein.

This can make you less agile and have a higher change of developing metabolic diseases.

Good news though: any kind of resistance training is a great treatment for this, turning back the clock on your strength, and protein is a great way to augment the effects of training.

With protein supplementation, you can get gains in FFM (fat-free mass) and strength. Protein supplementation from pooled data in 22 studies increased FFM by additional 38% compared to placebo.

Note that you need even more protein when older to achieve the same effects because older people are anaerobically resistant.

Whey protein isn't just about building muscle. It helps your muscles repair and get ready for the next workout.

It can also improve aerobic capacity (VO2 max). However, this effect is much larger in less-trained people.

Similar boosting effects are seem in lean mass gain and improving time trial performance.

Plus, it works wonders with carbs for replenishing energy stores and keeping you hydrated, which means you can keep going longer without feeling wiped out