Today at the gym, two newbies came to me and started asking questions about Whey Protein, it’s benefits and side effects, why not write an article about Whey protein side effects, or Is Whey Protein good for health?
Whey Protein has many benefits to your body like Weight Loss, Satiating (Filling – help reduces hunger), Muscle Growth, Lowers Blood Pressure but also Whey Protein has some side effects like excessive consumption may cause digestive problems, like diarrhea, bloating, pain, and cramping or kidney and liver damage. However, most people show no signs of side effects.
What Is Whey Protein?
It is found in dairy products and is one of the primary proteins.
It is a by-product of the cheese-making process from which whey is extracted. Whey is the liquid that is left behind when milk is turned into cheese/panner.
Milk contains two types of protein casein(80%) and whey(20%). Whey is the main protein found in milk.
- Concentrate: 70-80% protein nutrient, contains lactose and fats but has the best taste of all.
- Isolate: 90% of protein or higher, but lacks in a lot of nutrients which are beneficial for our body, found in concentrated whey protein.
- Hydrolysate: It helps in causing 30-45% greater spike in insulin than isolate, contains pre-digested protein for faster absorption.
You can also make It at home
- Mix an acidic substance like lemon or vinegar into milk
- After some time, two proteins that I have mentioned above casein and whey will be separated.
- Casein protein form solids like curd and Whey protein is the liquid left behind (Fat-Free Protein).
Is Whey Protein Good For Health?
1. High-Quality Protein Source
Whey is a high-quality protein source, containing the most essential amino acids required for our body.
It is easily digestible, compared to other protein supplements(2).
There are three types of whey protein powder, hydrolysate, isolate and concentrate.
One that is best for beginners is concentrate (WPC), cheapest and most common type.
Whey Protein is one of the best sources of protein, highly digestible and has high nutritional value.
2. Muscle Growth
Consumption of Whey Protein supplement coupled with Strenght training has shown very good results, according to the study (3).
It is rich in BCAA’s (Branched-chain amino acids) called leucine.
And Leucine is an anabolic amino acid (Growth-Promoting).
Hence, whey protein helps you in the growth of muscle mass.
It compared to other Protein foods like casein or soy shows slightly better results.
whey protein can help in muscle growth if coupled with strength training.
3. Lowers Blood Pressure
According to the studies, the consumption of dairy products may reduce blood pressure (4).
High Blood pressure is one of the leading causes of heart disease.
One study was conducted in which some individual was given 54 grams/day for 12 weeks, helped in lowering systolic blood pressure by 4%.
Whey protein may help reducing blood pressure for people with high or slightly elevated blood pressure.
4. Whey protein helps you lose weight
Consumption of whey protein is a very effective strategy for fat loss.
Eating more protein promote weight loss in the following ways :
- Highly Satiating (filling) which reduces hunger.
- Boost in metabolism which eventually helps you burn more calories.
- While in weight loss journey helps maintain muscle mass.
Consuming excess whey protein is a very effective way to lose weight.
Side Effects Of Whey Protein.
Although It is one of the most popular supplement among bodybuilders and newbies in the gym.
There are no proven side effects of whey protein for a normal healthy person.
Some say that too much whey protein can damage your kidneys and liver and may cause digestive issues.
But, It is commonly recommended for one to two (25 – 50gm) scoops per day.
Whey Protein Damages your kidneys?
High-Protein meal may increase the pressure inside kidneys hence more blood to purify than usual.
For a normal healthy person, consumption of excess of supplement shows no evident proof that too much protein damages the kidneys.
A detailed study was conducted, reviewing the effects of excess protein on kidneys concluded no harm to kidneys from excess protein intake(5).
But for a person with some kidney disease may further damage the kidneys.
Can Whey Protein Cause Digestive Issues?
There are many who face difficulty in digesting whey protein and experience problems like diarrhea, gas, stomach cramps.
These issues are related to lactose intolerance.
Lactose intolerance is the most common and affects about 75% of people of the whole worldwide.
Lactose is the main nutrient (Carb) in whey protein.
People who are lactose intolerance are unable to produce enough lactase (enzyme) which helps in digestion of lactose.
If you are lactose intolerance try to isolate whey protein powder, contain 90% protein and very fewer carbs (lactose).
Some Are Allergic to Whey Protein
Allergy to whey protein should not be compared with lactose intolerance both are different.
It is extracted from cow’s milk, some people who are allergic to cow’s milk will also be allergic to it.
But, Cow’s milk allergy is seen as very rare in adults, 90% of adults with this allergy outgrow it by the age of three or four.
Maybe, you are one of that 10 % of people who didn’t outgrow whit this allergy.
So, symptoms are rashes, face swelling, runny nose and, tongue swelling.
According to my experience and research, It is a very healthy way to complete your daily protein consumption.
It is a high-quality source of protein which is absorbed by our body faster and utilized by our human body.
It is very important for bodybuilders, athletes or people to want to gain strength and gain muscle mass.
But Remember for newbies remember Whey Protein will not do anything until you make efforts at the gym or any kind of fitness routine.
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