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Aug 15, 2022 · Protein powders can contain added sugars, calories, or toxic chemicals that can harm your health. Learn about the risks of protein powders and how to get protein from whole foods instead.
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- Overview
- Benefits
- Possible dangers
- Types
- Muscle building and weight loss
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Whey protein is a supplement that some people use alongside resistance exercise to help boost muscle protein synthesis and the growth of lean muscle mass. Other possible benefits include helping with weight loss and lowering cholesterol.
Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content.
There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties. Here, we explain what the benefits might be, and look at some of the side effects and potential risks.
•Many of the potential benefits are based on single studies and more evidence is required before making definitive judgment.
•Whey protein is a mixture of beta-lactoglobulin, alpha lactalbumin, bovine serum albumin, and immunoglobins.
•Possible benefits include weight loss and lowering cholesterol.
Whey protein, pictured here, is used for many things including muscle building and weight loss.
Aiding weight loss: In one study of 158 people, published in Nutrition & Metabolism, those who were given whey “lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage.”
Anti-cancer properties: Promising results were published in the journal Anticancer Research for the use of whey protein concentrate in cancer treatment. More research is needed.
Lowering cholesterol: A study, published in The British Journal of Nutrition, gave whey supplements to 70 overweight men and women for 12 weeks and measured a number of parameters, such as lipid and insulin levels. They found that “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group).”
Asthma: Whey protein could improve the immune response in children with asthma. One small study involving 11 children, published in the International Journal of Food Science and Nutrition, found that children with asthma who were supplemented with 10 gram whey protein twice daily for 1 month had an improved immune response.
Blood pressure and cardiovascular disease: Research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension; their risk of developing heart disease or stroke was also lower.
Dangers of whey protein include stomach pains and cramps when consumed at high doses.
Some people who are allergic to milk may be specifically allergic to whey. In moderate doses, whey protein does not typically cause any adverse events. However, consuming very high doses can cause:
•stomach pains
•cramps
•reduced appetite
•nausea
There are three primary types of whey protein; whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH).
Let’s look at each of these in turn:
•Whey protein concentrate – WPC contains low levels of fat and low levels of carbohydrates. The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30 percent protein and higher end up to 90 percent.
•Whey protein isolate – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90 percent protein.
•Whey protein hydrolysate – WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein.
Also, WPH is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential.
Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.
A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that “whey protein supplementation during resistance training offers some benefit compared to resistance training alone.” In addition, “males who supplemented with whey protein had a greater relative gain in lean tissue mass.”
Much better gains in strength are associated with whey isolate supplementation compared with casein.
This was demonstrated in another study published in the International Journal of Sport Nutrition and Exercise Metabolism, which concluded that in “two groups of matched, resistance-trained males whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass compared with supplementation with casein during an intense 10-week resistance-training program.”
If you want to buy whey isolate supplementation, then there is an excellent selection online with thousands of customer reviews.
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Whey protein is a supplement that can help with muscle building, weight loss, and lowering cholesterol, but it may also cause some side effects such as nausea and acne. Learn about the different types of whey protein and how to use them safely.
- Joseph Nordqvist
Dec 18, 2023 · Whey protein is a popular supplement for athletes and muscle builders, but it may cause some digestive issues, allergic reactions, or nutritional deficiencies. Learn about the safety and benefits of whey protein, and how to choose the right type and amount for your needs.
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Jan 3, 2021 · Whey protein is a complete protein that can help with muscle building, wound healing and weight gain. But it also has drawbacks, such as calories, sugar, contaminants and digestive problems. Learn more about whey protein and its types, sources and uses.
May 30, 2023 · Potential side effects include gastrointestinal symptoms (bloating, cramping, diarrhea), especially in people who are lactose intolerant. Acne is another side effect reported in those who use whey protein regularly. However, this is likely to be more of an individual response as opposed to a generalized response.
Feb 7, 2023 · This is a detailed article about whey protein, a type of protein shown to have numerous benefits for muscle mass, strength, fat loss and overall health. ... Effects of Whey Supplementation on ...
Sep 27, 2022 · Heart issues: Experts have linked high-protein sources with higher saturat ed 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.
