What Are The Side Effects Of Whey Protein

You Could Be Exposing Yourself To Toxins

WHEY PROTEIN | SIDE EFFECTS, DANGERS & BENEFITS

Unfortunately, whey protein powder can pack some scary ingredients. According to a study conducted by the Clean Label Project, many of the 134 top-selling protein powder products had high levels of toxins, which include heavy metals. In fact, chocolate protein powders may have the toxins lurking in them of any flavor.

If you do opt for whey protein powder, consider reading 11 Reasons You Should Use Grass-Fed Whey Protein Powder.

Surprising Whey Protein Side Effects

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If you want to use protein powder, this article will show you common whey protein side effects you should be aware of.

Todays society has taught us that bigger is better. Folks want bigger arms, bigger butt, bigger chest, bigger breast, and so on. Well, whey protein is a favorite for men and women who want bigger muscles.

Now, I dont use whey protein and its NOT a must for people who want to build muscle or lose weight. Despite what the supplement companies have led most people to believe, its possible to get all the protein you need from eggs, meat, beans, chicken.

That said, protein powder can come in handy for people who dont cook. But at a cost you will be surprised to find out that Americas favorite supplement has numerous side effects.

Now, not everyone will experience these side effects. But you may experience them if you consume high quantities of whey protein or consume it for a prolonged period of time or if youre lactose intolerant.

Composition Of Protein Shakes

Whey protein is the main ingredient in protein shakes . These proteins contain essential amino acids , as well as B vitamins. In addition, vitamins, magnesium, L-carnitine and other microelements useful for muscle growth are usually added to protein shakes .

A good quality isolate whey protein should not contain fat, lactose or added sugars in its composition. To make sure you dont buy poor quality protein shakes, make sure the ingredients and purity list is on the packaging. Consuming poor-quality whey protein can cause side effects and contraindications such as gastritis, flatulence, and upset stomach.

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It May Cause Digestive Issues

Most of whey proteins side effects are related to digestion.

Some people have problems digesting whey protein and experience symptoms such as bloating, gas, stomach cramps and diarrhea .

But most of these side effects are related to lactose intolerance.

Lactose is the main carb in whey protein. People who are lactose intolerant dont produce enough of the enzyme lactase, which your body needs to digest lactose .

Moreover, lactose intolerance is incredibly common and can affect up to 75% of people worldwide .

If you are lactose intolerant, try switching to a whey protein isolate powder.

Whey protein isolate is more refined, with a significantly smaller amount of fat and lactose than whey protein concentrate. People with lactose intolerance can often safely take whey protein isolate .

Alternatively, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein.

Summary: Whey protein may cause uncomfortable symptoms in people with lactose intolerance. If you experience uncomfortable symptoms, try switching to whey isolate powder or a non-dairy protein powder.

Stomach Bloating Or Gas

What Are The Side Effects Of WHEY PROTEIN

Many whey protein users are frequently complaining that one of the major side effects of whey protein shakes is they have a bloated stomach.

The reason for this might be either from excess gas caused by the use of Whey protein supplements.

We have seen n number of men and women complaining about bloating issues and this is really not a pleasant condition to be in for anybody.

Basically, the majority of the time your stomach is seen bloated and even if you are skinny then also you might experience that your stomach is looking a little big and runs out of proportion.

The best way to avoid bloating is to take some anti-gas pills which can really help you a lot and make sure that you are taking 0.5 grams of whey protein per pound of your body weight and 1 gram of whey protein if you are doing bodybuilding.

There are many good anti-gas and anti-bloating supplements on the market and the best place to buy them is amazon.com.

Just in case you want you can simply visit Amazon and search for anti-bloating supplements.

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How To Buy The Best Quality Whey Protein

To buy this type of good quality supplements, the ideal is:

1.Read the ingredient list

A cheap isolate may have suspect additives, flavorings, sugar substitutes, and poor quality thickeners in its composition. Saving on the purchase can mean an increase in the list of contraindications and side effects.

2.Check the carbohydrate, protein and fat content

Depending on the price, whey protein can vary substantially in carbohydrate, protein and fat content . The most expensive shakes are usually higher in protein and the cheapest in carbohydrates or fat.

3. Hydrolyzed or laboratory isolates

Hydrolyzed laboratory isolates tend to have better control in their production. This is important to avoid side effects and contraindications of the possible impurities of cheaper shakes.

4. Higher price is not always equal to quality

Some brands can be more expensive, with glossy packaging, and promise magical results. Remember that all types of proteins are made from milk it is important that it has been purified and produced under strict controls. To distinguish between marketing and quality, read the ingredient list and ask your supplier to taste a portion.

/1310 Side Effects Of Whey Protein You Should Be Aware Of

With gyms being closed across the country, quarantines and lockdowns got us all working out at our homes to achieve that perfect summer body. Be it yogasanas, lifting weights or treadmill runs, we have somehow found our way through it all. For those who are working out, supplements or specifically protein supplements can act as catalysts for muscle building and increasing athletic abilities. Protein is an important element for rebuilding and repairing our muscles, both processes integral to bodybuilding.

Also Check: How To Get More Protein Without Carbs

Whey Protein Nutrition Facts

One scoop of the average whey protein powder contains 113 calories, of which 4.5% is borrowed from the fat content. Total fat content is 0.5 g, of which saturated fat is 0.3 g. Trans Fat is 0 g. Polyunsaturated Fat and Monounsaturated Fat are 0.1 g each. Cholesterol is 5.1 mg, that would make up for 2% of your daily requirement. Sodium contained is 50 mg, which too, makes up for 2% of your daily nutritional value. Potassium content is 160 mg, so you can expect 5% of your daily potassium requirement to be met from a scoop of whey protein. The total carb content is 2 g, out of which, dietary fibre makes up 1%. The protein content is 25 g. You will find 2% Iron and 12% Calcium in the measured amount of whey protein powder.

Whey Protein What Is It

Does Too Much Whey Protein Cause Side Effects?

Whey protein is the main ingredient in most sports supplements for gaining muscle mass . In its preparation, the milk proteins are isolated and concentrated to later be sold in the form of protein shakes. The isolated versions are those in which the powder is purified to obtain minimum fat and lactose percentages. The following article describes the benefits and contraindications of whey protein.

The benefits of taking whey protein are to cover the recommended amount of essential amino acids and to stimulate muscle recovery processes. As is the case when taking BCAA amino acids, this type of supplement improves the processes of anabolism and muscle recovery after a muscle hypertrophy training .

Although it is possible to gain muscle mass without whey protein . The use of this supplement allows more precise control of the amount of protein in the diet. A particularly important fact for those athletes who do not have the opportunity to cook during the day.

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Can Reduce Muscle Fatigue

For healthy and active individuals and athletes, whey protein benefits their performance as well as their ability to build and maintain lean muscle mass.

Consuming whey protein after exercise helps to increase muscle protein synthesis and glucose uptake for glycogen synthesis in the muscles.7 Glycogen is the muscles form of energy storage. Whey protein benefits the muscles by ensuring adequate glycogen stores for them to perform better and not fatigue as quickly.

You Could Support Muscle Growth And Maintenance

Whey protein powder has a high concentration of branched-chain amino acids : amino acids that promote muscle recovery and synthesis. In fact, studies have found that taking whey protein powder can promote even more muscle protein synthesis in those who consume it as compared to those who use plant-based soy.

Also Check: What’s In Protein Powder

What Happens To Your Body When You Eat Whey Protein Powder

    After you’ve completed a strenuous workout, the first thing you want to do is replenish your muscles with an appropriate amount of protein and carbs. An easy way to do this is to whip up a whey protein shake, but is it the best move for your overall health?

    Registered dietitians and other health experts advise against eating more than 30 grams of protein per sitting for the average person, as that’s about how much the body can digest at a time. Unlike carbs and fats, protein cannot be stored in the body. Luckily, protein powders contain between 12 and 30 grams of protein per serving , with whey-containing varieties packing a little more per serving than plant-based ones.

    Still, whey protein is not for everyone. In fact, it can lead to some undesirable side effects and may even cause you to consume potentially harmful substances. Below, we detail five things that could happen to your body when you eat whey protein powder. And then, be sure to read 15 Underrated Weight Loss Tips That Actually Work!

    Constipation And Nutritional Deficiencies

    Whey Protein Side Effects

    Constipation is not a normal side effect of whey protein. In some people, lactose intolerance can cause constipation due to slowed bowel movements. However, constipation is more likely when people eat fewer fruits and vegetables in favor of whey protein, especially when they eat a low-carb diet. Fruits and vegetables are a great source of fiber, which can help promote stool formation and promote regular bowel movements.

    If you suspect that whey protein is causing you constipation, make sure you eat enough fruits and vegetables. You can also try taking soluble fiber supplements. Another reason why replacing whole foods with whey is a bad idea is that it can increase your risk of nutritional deficiencies. Whole foods, especially fruits and vegetables, are rich in nutrients and contain many minerals needed for optimal health. This is why it is important to follow a balanced diet when taking whey protein.

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    S To Making Whey Protein Powder

    Making whey protein powder is simple. The first few steps performed are the same, whether you are talking about whey protein or cheese making.

  • Pasteurization – fresh milk undergoes pasteurization.
  • Culture – milk is kept warm, and culture is applied along with mild agitation.
  • Coagulation – The culture produces “Adenosine triphosphate” from the milk’s lactose , creating lactic acid. The lactic acid then separates the curds from the whey . Curds are sticky casein proteins that form around fat globules. Whey is the watery substance that the curds float in.
  • Micro-Filtration – The whey is then pressured through a micro-filter to isolate out excess fat and lactose. Whey Protein Isolate stays in this filtering process longer, which results in a higher protein concentration. More importantly, as it pertains to the topic of side-effects, Whey Protein Isolate will contain very little if any lactose. Lactose-free WPI is very beneficial if you know your body’s limitations and sensitivities to lactose.
  • Spray Dried – The whey is then spray dried and tested for heavy metals and contaminants before being packaged.
  • When the discussion is about quality, like any form of food, if the quality is low, it’s not likely to bode well for your gut. Sourcing, in general, is critical in the supplement industry that operates utterly unregulated in terms of unverified quality and widespread marketing claims.

    Learn More:Cold Processing Explained

    You May Accidentally Ingest Too Much Sugar

    Remember, your whey protein shake shouldn’t taste like a sugary milkshake, but the reality is, several brands of protein powders pack a lot of added sugar. According to the American Heart Association , recommends that women consume no more than 25 grams of added sugar each day whereas men should cap their intake at 36 grams per day to promote good heart health.

    For context, some protein powders can pack as much as 23 grams of added sugar per scoop, so be sure to read the nutrition label before dropping cash on a big ole container of protein powder.

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    Whey Protein Isolate Side Effects

    There are a couple, yet extremely limited, side effects to utilizing whey protein isolate powders. One misconception will be that excess protein intake will be dangerous for your kidneys. But, this protein safety research study upon male bodybuilders proved that excrement and kidney function were inside normal ranges. However, the nitrogen levels rose, so its advised to drink an abundance of water with the diet high in protein.

    Additionally, high-protein diets in women have been proven to raise calcium waste. Because of this, calcium supplements will be important for ladies to consume, as proven by some research studies where high-calcium, high-protein, diets helped minimize bone tissue loss in aging women.

    Whey Protein And Kidney And Liver Function

    Whey Protein Side Effects – Do You Need Whey Protein Powder Shakes To Build Muscles?

    Even during short-term use, whey protein consumption was found to negatively affect kidney function. In a 2011 study, those who consumed whey protein during the experiment experienced increased plasma urea, urinary volume, and urinary calcium excretion while the pH of urinary citrate decreased. Essentially, this indicates an increased taxing of the kidneys, which marks the first step in kidney disease.

    In regards to liver function, those who live generally sedentary lives are most affected. Researchers found that when not exercising, the proteins from the whey supplement ended up going to the liver for processinginstead of being used for muscle synthesis.

    Over time, sedentary participants showed signs of early liver injury. While whey protein is heavily used by athletes, many non-athletes consume it as well. Whey protein can be found in meal replacement shakes and other diet-related food products that promise weight loss or increased muscle mass through food alone. This becomes an issue because consumers are led to believe that whey is akin to a superfood, when in reality it could damage their liver over time.

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    Can It Cause Constipation And Nutritional Deficiencies

    Constipation is not a normal side effect of whey protein.

    For a few people, a lactose intolerance may cause constipation by slowing the movement of the gut .

    However, constipation is more likely caused when people eat fewer fruits and vegetables in favor of whey protein, especially when theyre on a low-carb diet.

    Fruits and vegetables are a great source of fiber, which helps form stool and promotes regular bowel movements .

    If you suspect that whey protein makes you constipated, check whether you are eating enough fruits and vegetables. You can also try taking a soluble fiber supplement.

    Another reason why replacing whole foods with whey protein is a bad idea is because it may increase your risk of nutrient deficiencies.

    Whole foods, especially fruits and vegetables, are nutrient-rich and contain a variety of minerals necessary for optimal health.

    Therefore, its important to keep eating a balanced diet while youre taking whey protein.

    Summary: You may be at risk of constipation and nutrient deficiencies if you replace fruits and vegetables in your diet with whey protein. Eating a balanced diet can help counter these effects.

    Helps You Feel Fuller Eat Lesser

    Whey protein has an incredible effect on satiety. Protein ranks highest among every macronutrient when it comes to satiety. It increases energy expenditure, balancing the number of calories you consume. Studies have found that, if you eat 1/4th of your daily requirement in proteins, you slash down your hunger cravings by 60%. If you combine whey protein intake with weight lifting, you can lose about 8 pounds of your weight, increasing lean muscle mass at the same time. In addition to boosting your metabolism, it also shrinks your appetite and preserves lean muscle.

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    Health Benefits Of Whey Protein

    Whey protein is beneficial in many ways,

    Muscle growth: As mentioned earlier, the essential amino acids present in whey protein absorbed quickly in the body and helps you increase strength, develop muscle. Not just to build muscle. The body also needs protein to properly functioning the cell and immune responses.

    Alters weight loss: Whey protein is completely a protein source with very less or no carbs and fats. The proteins you get from the whey protein are the most satiating macronutrient. As a result, you feel fuller for a long time and alters weight loss.

    Whey protein lowers cholesterol: According to The British Journal of Nutrition, there was a significant decrease in LDL cholesterol and total cholesterol at week 12 in the people who consumed whey protein compared with the people who consumed casein protein.

    Convenient to use: The most important benefit is that it is convenient. Easy to carry and quick option to replenish.

    There are several myths related to whey protein. to know them.

    You Could Gain Weight

    10 Surprising Whey Protein Side Effects

    Most folks assume that consuming lots of whey protein will automatically increase muscle mass. But thats not the case. High whey intake can trigger weight gain. Additionally, most whey proteins contain sugar which can increase junk food cravings.

    Remember to account for whey protein calories in your total daily calorie intake. Otherwise, youll end up gaining weight.

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