Whey Protein Side Effects
Whey Protein Side Effects
- It promotes the Growth of lean muscle mass
- It helps in muscle protein synthesis
Unlike most other protein types, whey protein contains a variety of essential amino acids that are quickly absorbed by our bodies. It is also low in lactose content and has many other health benefits. The powder may just be the supplement you need to meet your fitness goals.
What is Whey Protein?
Whey protein powder usually has added flavor, as it is not very tasty on its own. If you're considering buying whey protein powder, make sure it doesn't contain sugar.
The protein content present in it can easily meet around 25-50 grams of your protein intake. It is an easy way to consume it for fitness enthusiasts, weight loss hopefuls and others who lack enough protein in their diet. If you've tried flavored whey protein, you won't want to miss out on this protein source. You can add it to your protein bars and shakes, or have it as a meal replacement.
Most people can consume whey protein without any difficulty. Some, however, people with lactose intolerance or allergies may need to be careful.
Nutrition Facts of Whey Protein
The average one scoop (about 32 grams) of whey protein powder contains 113 calories, of which 4.5% comes from the fat content.
· The total fat content is 0.5 g, of which saturated fat is 0.3 g. Trans fat is 0 grams.
· Polyunsaturated fat and monounsaturated fat are 0.1 grams each.
· Cholesterol is 5.1 mg, which is 2% of your daily requirement.
· Sodium contains 50 milligrams, which also makes up 2% of your daily nutritional value.
· The potassium content is 160 milligrams, so you can expect that 5% of your daily potassium requirement will be met with one scoop of whey protein.
· The total carb content is 2 grams, of which dietary fiber is 1%.
· The protein content is 25 grams. You will get 2% iron and 12% calcium in a measured amount of whey protein powder.
7 Proven Health Benefits of Whey Protein
Whey protein has many health benefits. We discuss some of these below.
It helps boost protein and BCAA intake by our body – proteins are made up of amino acids. While a part of our amino acid requirement is produced by the body itself, the rest has to be gathered from the food we eat.
The amino acids that our body obtains from external food sources are called essential amino acids. Whey protein contains nine essential amino acids. In addition, they are rich in important branched-chain amino acids (BCAAs) such as leucine.
Leucine is a growth-promoting amino acid. It also contains cysteine which stimulates levels of glutathione, which is a cellular antioxidant. Whey protein is most effective for stimulating growth in our body. Human breast milk fed to newborns is 60% whey compared to cow's milk, which contains only 20% whey.
1. Increases Your Strength and Muscles
Whey protein increases muscle mass and strength by releasing anabolic hormones like insulin, which is responsible for the growth of our muscles. The leucine content of the substance stimulates muscle protein synthesis in our body. This protein and amino acid promotes muscle growth. Whey protein, unlike other protein sources, accelerates muscle growth
2. Prevents Eczema and Allergic Conditions in Children
Whey protein is not only beneficial for elders. Babies who are made to consume this protein mixture by mouth over a period of 3-12 months from their birth show easy red, itchy skin and a lower risk of developing allergic reactions. However, once the child is older than that age, the consumption of whey protein will not affect their resistance to these conditions.
3. Helps You Feel Fuller, Eat Less
Whey protein has an incredible effect on satiety. Protein ranks highest among every macronutrient when it comes to satiety. This increases energy expenditure, while balancing the number of calories you consume. Studies have shown that, if you eat 1/4 of your daily requirement in protein, you reduce your appetite by 60%. If you combine your intake of whey protein with lifting weights, you can lose about 8 pounds of your weight, as well as increase lean muscle mass. Apart from boosting your metabolism, it also curbs your appetite and preserves lean muscle mass.
4. Aids in recovery from exercise
Consuming whey protein powder has been proven to improve your athletic abilities. It increases your running speed and helps you recover better from your workouts.
5. Lowers Cholesterol
Whey protein may help lower your total and LDL cholesterol more effectively than casein protein..
6. Helps Regulate Blood Pressure
Whey protein powder, when consumed by individuals with high blood pressure, has been shown to be effective in lowering blood pressure.
In the same way, it also stands as a preventive against the development of potentially fatal heart risks.
7. Other Health Benefits
Whey protein also has other health benefits to boot. It has anticancer properties, boosts immune function, and may also protect against symptoms of psoriasis.
Side Effects Of Whey Protein
Whey protein intake is generally considered safe for most adults when consumed in appropriate amounts. However, overconsumption of the mixture can lead to several digestive complaints such as bloating, overactive bowel movements and diarrhoea.
You may also experience nausea, headache, thirst, cramps, tiredness and decreased appetite. If you are not careful in controlling your whey protein intake over a long period of time, you may develop acne. 1-2 scoops of the powder should be safe for most people to consume.
Not enough research has been done on how it affects pregnant women. Therefore, it is best to avoid the consumption of whey protein if you are pregnant or breastfeeding. Additionally, if you suffer from dairy allergies, consuming it may not be right for you.
In addition to the above, here are some other whey protein side effects:
1. Kidney Problems
If you are suffering from kidney problem, do not consume whey protein. This can make your kidney problems worse. It can also lead to kidney stones. To neutralize this side effect, you are advised to consume enough dietary fiber and water as part of your diet.
2. Unwanted Fat Gain
Many whey protein powder offerings have added sugar, which increases your carbohydrate consumption. Fat may also be added to some of them. Therefore, instead of increasing your protein intake to burn more calories, you may actually end up eating more food than you need for your calories.
3. Gout
Research has found no direct link between the development of gout and whey protein consumption. However, it has been observed that adding whey protein to your diet when you are suffering from gout makes your condition worse.
4. Increase Cardiovascular Risk
If you are a heart disease patient, make sure you always consume whey protein as per the prescribed dosage. Exceeding this dose can cause heart arrhythmias, heart failure, and perhaps even complete loss of cardiac function.
5. Osteoporosis
Consistently consuming excessive whey protein can cause mineral imbalance in your bones. The imbalance can then reduce bone density, leading to osteoporosis.
6. Increase in Blood Acidity Level
Consumption of whey protein increases the pH level in our blood. Our kidneys have a hard time metabolizing this extra protein. As a result, our blood becomes more acidic.
7. Ketosis
In a high-protein, low-carb diet the body uses energy from
burning protein in the absence of sufficient fat.
8. Wheezing and swelling of parts of the face
Lactose intolerant individuals may have difficulty breathing and may develop allergic reactions such as wheezing, swelling of the lips/mouth/throat etc. If you see any of these symptoms forming, consult a doctor at once.
9. Unbalanced Nutrition Consumption
When you consume natural protein, you may be doing so with other nutrients, but it is still healthier than protein supplements.
Whey protein powder is processed and disrupts our body's natural nutritional intake.
If you have a family history of gout, it is best to consult a physician before starting whey protein.
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