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For most people, whey protein is typically well tolerated and does not cause serious side effects when taken in recommended dosage. However, a higher dose of whey proteins is associated with the following side effects:
- Increased bowel movements or constipation
- Nausea
- Vomiting
- Thirst
- Bloating
- Gas
- Cramps
- Reduced appetite
- Tiredness (fatigue)
- Headache
- Abdominal pain
Always talk to a doctor, nutritionist, or dietitian before adding whey protein to your regimen.
Whey protein should be consumed with caution and after a doctor’s consultation by:
- People with kidney or liver problems
- People with allergies
- People on certain medications, such as albendazole, alendronate, and some antibiotics
Some brands of whey protein powders may include harmful ingredients, such as refined sugar. It is, therefore, important to read labels before making a purchase.
Protein is crucial for the formation of various tissues, including muscles, bones, skin, and several other biological processes.
Protein powders are powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein).
Whey protein is one of the primary proteins found in dairy products that provides substantial amounts of essential amino acids. It is an effective way to help build muscle and fulfill daily protein requirements.
What are the health risks of whey protein?
Prolonged consumption of whey protein can lead to some long-term side effects, which might prove to be harmful to the body.
- Gastrointestinal issues: This can lead to an imbalance in the good bacteria in the gut and an increase in the number of bad bacteria, which may cause stomach pain, constipation, and gas.
- Weight gain: Consuming protein-rich foods in the regular diet along with protein-loaded supplements can surpass the daily threshold of protein requirements, increasing weight.
- Kidney problems: Can hamper the regular functioning of the kidneys by increasing the plasma urea content, urinary calcium excretion, and urinary volume and may lead to kidney stones.
- Liver problems: Though whey protein is known to aid muscle synthesis, over time, it can result in undesired outcomes and liver damage if consumed without exercising.
- Heart issues: Experts have linked high-protein sources with higher saturated fat levels, blood sugar levels, and blood acidity, which can eventually affect heart functioning.
- Increased blood acidity: Whey protein decreases the pH level of blood (the ideal range is 7.35 to 7.45), increasing blood acidity.
- Ketosis: These can act as an exclusive replacement for carbohydrates, hence they boost ketosis, a state of ketone formation due to the breakdown of fats for energy.
- Osteoporosis: This results in a mineral imbalance in the body, which reduces bone density and further leads to osteoporosis.
- High in added sugars and calories: Some brands of whey protein powders may wind up turning a glass of milk into a drink with more than 1,200 calories, risking an unhealthy spike in blood sugar and causing weight gain.
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SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowWhat is whey protein?
Milk is made up of a variety of components, including water, vitamins, carbs, and two major types of proteins:
- 80 percent of casein
- 20 percent of whey
Whey protein is the protein isolated from whey, which is the watery part of milk that separates from the curd in the cheese-making process.
Whey protein is usually available in powder form that can be added to smoothies, yogurt, water, or milk.
Whey protein is considered a complete protein because it contains all nine essential amino acids, including three branched-chain amino acids: leucine, isoleucine, and valine. These are well-known for their role in muscle protein synthesis and protection against muscle breakdown.
5 types of whey protein
- Whey protein concentrate (WPC): Most common and least modified type of whey protein with protein concentrations ranging from 30 to 90 percent.
- Whey protein isolate (WPI): Processed to eliminate fat and lactose and contains a high amount of branched-chain amino acids.
- Whey protein hydrolysate: More processed and predigested than WPC and WPI, making it more easily absorbable.
- Whey protein blend: A mix of whey protein concentrate and isolate.
- Native whey protein (NWP): Made by filtering raw milk to extract whey protein, instead of during the cheese-making process.
What is the nutritional profile of whey protein?
Nutrient | Amount |
---|---|
Calories | 110 |
Protein | 25 grams |
Fat | 0.50 grams |
Carbs | 1 gram |
Fiber | 0 gram |
Cholesterol | 10.1 mg |
Calcium | 121 mg |
Potassium | 230 mg |
Sodium | 45.1 mg |
What is the recommended dose for whey protein?
The general recommendations for whey protein dosage are about one to two scoops (25 to 50 grams) per day after a workout although this may vary depending on the current weight, diet, and other factors.
The guidelines for whey protein intake are:
- Active athlete: 0.75 to 1.1 grams per pound of body weight (along with strength training).
- Average person trying to lose weight: 0.75 grams per pound of body weight.
- Inactive person: 0.4 grams per pound of body weight.
- For people with HIV/AIDS-related weight loss: 8.4 to 84 grams per day.
10 potential benefits of whey protein
For most people, whey protein provides several benefits, such as:
- Promotes muscle growth and prevents muscle loss
- Helps lose weight
- Helps gain weight healthily
- Improves athletic performance
- Speeds up post-workout recovery
- Helps manage blood sugar levels
- Lowers cholesterol
- Promotes synthesis of antioxidants and growth hormones
- Controls appetite
- Keeps you satiated
Whey protein. https://www.mayoclinic.org/drugs-supplements-whey-protein/art-20363344
Whey Protein - Uses, Side Effects, and More. https://www.webmd.com/vitamins/ai/ingredientmono-833/whey-protein
Is Whey Protein Good for You? https://health.clevelandclinic.org/is-whey-protein-good-for-you/
Whey protein supplementation and its potentially adverse effects on health: a systematic review. https://pubmed.ncbi.nlm.nih.gov/32702243/
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