Quantity: How Much Is Healthy
The International Society of Sports Nutrition recommends about 0.25 grams of protein per kilogram of body weight per serving of protein, or 20-40 grams in one shake or meal for active athletes.
Our bodies cant absorb or use more than this amount at once, so extra would be stored as fat. Daily protein shakes have been shown to be safe in generally healthy adults.
Do Cancer Cells Feed On Protein
Cancer cells can feed on many things. They require energy to survive. That energy has to come from somewhere. Whey protein is as good as any other source.
Note that cancer cells are not that picky. Whatever we eat will likely also feed cancer cells as well.
Takeaway: whey supplementation will have no notable effect on cancer cell growth.
Does Whey Protein Go Bad
Have you had a half-used tub of whey powder sitting in your pantry for a while?
Whey powder is a good protein supplement that can be added to juice, smoothies, or just plain water. It is often used by bodybuilders to help them build lean muscle.
Protein powder tends to come in a large tub and can take a long time to finish. Therefore, you may find that the best before date passes before you get to the bottom.
So, does whey protein go bad?
Or is it still good to use long after the best before date?
Read Also: How Much Protein After Workout Female
Does Protein Powder Damage The Kidneys
It is not advisable for people with certain kidney or liver issues to consume high amounts of protein.
However, healthy individuals shouldnt fear high protein intake. Certain bodybuilders consume crazy amounts of protein for years. Very few ever experience any kidney problems .
Takeaway: high protein consumption wont damage your kidneys. But people with existing kidney problems may need to limit overall consumption. This includes protein from all kinds of foods .
Disadvantages Of Plant Based Protein Powders
Plant proteins have more fiber. An excess amount of fiber may result in digestive issues such as bloating, gas, and diarrhea.
Whey proteins contain vitamin B12. This vitamin is not found in plant proteins. Vitamin B12 is important for the nervous system and cognitive function. A lack of vitamin B12 can lead to fatigue, memory loss, and depression.
You May Like: What Type Of Food Has Protein
Does Too Much Whey Protein Cause Side Effects
Whey protein is one of the most popular supplements on the planet.
But despite its many health benefits, theres some controversy surrounding its safety.
Some claim that too much whey protein can damage the kidneys and liver and even cause osteoporosis.
This article provides an evidence-based review of whey proteins safety and side effects.
Pure Protein And Weight
All three products claim to include a combination of amino acids that help you spend more time in the gym. According to the firm, this is feasible since Pure Protein products enhance a persons stamina and strength while also shortening their recuperation period. This also implies that if a person is able to spend more time at the gym, they will be able to lose more weight.
While it is not suggested, Pure Protein products are so full that you may miss a meal, according to reviewers. As a result, you may feel full without ingesting many calories if you do so. As a result, you should be able to effortlessly maintain your weight or shed excess fat.
Also Check: What’s Good To Eat For Protein
You Could Be Exposing Yourself To Toxins
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.
Why Protein Quality Matters
The term protein quality refers to the balance of amino acids, the digestibility of the protein, and the availability of the absorbed amino acids. In particular, protein quality emphasizes the essential amino acids, which are those the body needs, cannot produce, and must get through the diet. For these reasons, whey protein, along with other animal-based proteins, reign supreme across the scales for protein quality. Theyre easily digested, rapidly absorbed, and the most concentrated sources of essential amino acids.
If we take an even closer look, the two major components of milk protein are whey, which is rapidly digested, and casein, which is digested much more slowly.
Whey makes up 20% of the proteins in milk and is the liquid portion of milk. It is separated from the curd, which comprises the remaining 80% during the cheese-making process. Whey contains five major peptides and hundreds of low-abundance peptides, which together provide a host of benefits for weight loss.
Don’t Miss: Can You Get Protein Shakes With Ebt
What Supplements Do I Need To Take
No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article.
Still struggling to get the most out of your workouts and supplement routine? Go PRO today for access to certified personal trainers, workout plans, training logs, and more!
Consuming Whey Protein Is Good Or Bad
Didn’t find the answer you are looking for?
Talk to experienced dietitian online and get your health questions answered in just 5 minutes.
No tricky diets. Only expert advice.
Consult with a dietitian online
- 5-min response
The question asked on this page is a free question. You can ask a free health question by downloading the Practo app.
Recommended Reading: Does Protein Make Your Hair Grow
Can Whey Shakes Cause Digestive Issues
Yes. But as we already mentioned tolerance is highly individual. Note that the processing of whey often times improve digestion and tolerance. Also, the type of whey, dose, and meal timing matter a great deal.
There are a few things you can try to limit the likeliness and severity of digestive issues:
- Switching to Isolate, or simply try a different brand
- Avoid consuming your shake fasted
- Consume your shake with or after a meal
Takeaway: digestive issues are not uncommon. Switching products and avoiding whey consumption on an empty stomach often help resolve the problem.
Can Drinking Whey Protein Without Exercise Be Harmful
Apart from the digestion issues stated before, there are no other serious dangers. But slamming down protein shakes without any clear goal is not recommended.
You can think of whey protein as food, not a supplement. Whey is a concentrated form of milk protein. Cheese and yogurt are other forms of processed milk.
If we compare whey to food, its easy to see why exercising makes no difference. Food doesnt suddenly turn harmful when you cancel your gym membership.
This doesnt mean you shouldnt control your intake. Protein has calories. If you go way over the recommended intake, you might gain a few pounds of fat.
Takeaway: supplementing whey when not exercising is perfectly fine. You should treat whey supplements as food. Note that there are times when adding whey on top of an already bad diet is not a good idea.
Also Check: How To Keep Protein Low On Keto
Whey Protein Vs Plant Protein: Which Is Better For Fitness
If you are looking for a pure, unadulterated source of protein, then whey protein is the way to go. Whey protein being complete will provide you with all the essential amino acids your body needs to perform optimally. It will lead to gaining lean muscle mass while keeping your weight in check.
Whey protein is proven to aid in bodybuilding and improve athletic performance. So, whey protein is the best protein shake for weight and toning female, making it perfect for gaining muscle mass or improving your athletic performance.
Both Help You Increase Your Daily Protein Intake
Consuming enough protein each day is essential to building muscle.
The American College of Sports Medicine says individuals who want to gain muscle mass need to consume between 0.5-1 gram of protein per pound of body weight each day. By this standard, a 200-pound male should consume 100-200 grams of protein per day.
Consuming such a high amount of protein from whole food sources would be extremely difficult. This is where supplementing with a meal replacement shake becomes so crucial.
Don’t Miss: Do I Drink Protein Before Or After Workout
Can I Build Muscle Without Drinking Protein Shakes
To build bigger muscles you need proper training and adequate food intake. There is no need to drink protein shakes.
Muscles are made of protein. So the body requires protein from the diet . However, the exact source makes little difference Protein from food or shakes can get the job done.
Yet protein supplements offer convenience and can save you a lot of time.
Check out this video where Mario talks about the role of supplements in your fitness journey.
Takeaway: protein shakes offer a convenient meal replacement, but are not required to gain muscle.
Pure Protein Nutrition Facts
The first point Id want to touch on is how Pure Protein altered its recipe. This is the primary reason why the brand has generated such a significant issue among its customers. The modifications were primarily made to the macronutrient composition, according to what I discovered. This was done to beef up the recipe in order to get greater gains and improved hunger satiation.
This new recipe has more protein, fat, carbs, and cholesterol than the previous one. Each has a weight of 25 grams, 3 grams, 10 grams, and 75 milligrams. Each dish is also 40 calories more than the original, clocking in at 170 calories. These higher values make you feel fuller after a meal and provide you with more energy to get through a workout.
In theory, these modifications were made to help you get the most out of your workouts. So, why has there been so much backlash to something that was meant to be beneficial? The explanation is that these adjustments have a significant impact on the flavor of the recipe. As a result, what was once one of the better-tasting protein powders is now one of the most difficult to swallow. Of course, Ill go into more detail about it later.
You May Like: How Much Protein To Lose Belly Fat
How Safe Are Whey Protein Supplements
Are you aware of the serious side effects of whey protein supplements? It has been established that the amount of whey protein supplements you consume has a direct influence on whether you gain from its benefits or not. Over-consumption of this protein is the reason many people suffer from adverse effects. In fact, excessive consumption of any protein is bad for the body as it gets stored in the body in the form of fat. This in turn increases the risk of dehydration.
There is also the chance that whey protein may have an interaction with certain medications. For example, it has been found that supplements made with this protein can reduce the effectiveness of Levodopa, which is a drug used for Parkinsons disease. Whey protein supplements may also lower the effectiveness of Alendronate, the drug prescribed to patients with osteoporosis. It may lower the bodys ability to absorb the drug, thereby making it less effective. It may also have an adverse effect on the effectiveness of the antibiotics Tetracycline and Quinolone. It should also be noted that diabetic patients may experience blood sugar changes when they consume protein supplements.
Harmful Side Effects Of Whey Protein You Dont Know About
Milk is made up of two proteins: casein and whey. Whey protein can be separated from the casein in milk or obtained as a by-product in cheese making. Whey protein is considered a complete protein because it contains all nine essential amino acids.
There are many benefits associated with consuming whey protein, and researchers are constantly discovering new potential therapeutic properties. Here we explain the benefits and look at some of the side effects and potential risks.
Don’t Miss: How To Treat High Protein In Blood
Does Drinking Protein Shakes Help Grow Muscle
Protein supplementation by itself doesnt grow muscle.
First, you need to provide enough training stimulus in the gym. Then cover your protein needs to fuel the post-workout muscle growth .
Note that once your protein needs are met, extra protein coming from shakes doesnt provide additional benefits.
Takeaway: protein shake can help build muscle only in a combination with proper training.
Muscletech Performance Series Nitro
Each scoop of Nitro-Tech contains 30 grams of protein, primarily from whey protein isolate and whey peptides. Nitro-Tech is also enhanced with the most studied form of creatine for even better gains in muscle and strength and contains only 1g of sugar and 3g of creatine.
You May Like: Are One Protein Bars Keto Friendly
The Pros And Cons Of Whey Protein
by Ben Brown | Sep 5, 2017
Whey protein is a very popular dietary supplement, especially among bodybuilders and athletes.
In this post Im going to talk about:
2. The different forms of whey protein supplementation
3. Major benefits of supplementing with whey as opposed to other types of protein
4. Some drawbacks of whey protein supplementation
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.
Read Also: How To Make Oatmeal Protein Shake
What Food Should I Be Eating
It’s vital that you realise protein shakes should never replace real foods. Ever. Protein shakes are supplements, and they are there to do just that to supplement your diet. They are add-ons. Additional extras to help you reach your daily protein fix. Yes, we know, consuming a shed load of protein every day isn’t easy. But it’s important you don’t cut corners.
Protein shakes will never hold the same nutritional benefits as real food, which will generally contain more protein per serving than a shake.
Great-tasting breakfasts, lunches and dinners consisting of a healthy balance of proteins, carbohydrates and fats are full of vital minerals and vitamins that will strengthen the body and help it grow. They needn’t be complicated either. Here’s a list of a few of our favourites. If you’re struggling with food ideas, check out our protein sources food guides below:
Whey Protein Concentrate Vs Isolate: Benefits Of Whey Protein
Now that you know what whey protein is and how its made, lets discuss what you really came here for the reasons why its optimal for building muscle mass.
Whey protein concentrate and isolate are two of the most common forms of whey protein, and they come with similar health benefits. These include:
Recommended Reading: What Percentage Of Diet Should Be Protein
Can Protein Make You Fat
Technically, yes. Like everything that has calories, overconsumption can lead to weight gain.
However, protein shakes are very low on calories. If you use them as recommended youre unlikely to gain unwanted weight.
This means using whey to replace a single protein feeding, not adding it on top of a complete meal. Also, you shouldnt exceed the recommended servings .
Short answer: very unlikely
Is Whey Protein Cancerous
Cancers come in many kinds. Also, Its rare for a cancer type to have a single cause. There are a multitude of factors that may increase your risk of certain types of the disease.
Even if you smoke a pack a day, it doesnt mean youll develop lung cancer. Genetic predispositions and a dozen other factors also play a huge role. Dose and time of exposure are important as well. Thats why we use the word risk factor, not cause.
Whey supplements are primarily made of amino acids. Amino acids are the building blocks of protein. Protein itself is one of the 3 major components of pretty much everything you eat. The other two most common nutrients are carbs and fats.
To label whey as carcinogenic means, well have to consider all food dangerous. This is far from reality. Yes, there are some foods that might be carcinogenic. But those are the rare exception.
Even with those foods in mind, the risk is 100x lower compared to things like alcohol or tobacco.
Takeaway: whey protein is not carcinogenic.
Don’t Miss: How Much Protein Should You Eat On Keto
Is Whey Protein Bad For Your Heart
Contrary to what some people claim, whey protein isnt bad for your heart when taken in moderation. In fact, it has more health benefits than side effects.
But theres some truth to this rumor.
Excessive use of whey protein supplementation can lead to an abnormally high protein intake, which may indeed cause poorer cardiovascular health.
To help you get the full picture, well go over studies that have linked high-dietary protein with both positive and negative outcomes.
The Importance Of Protein
Protein is considered one of the bodys most essential nutrients because its valuable to every cell in the body. Its required for maintaining our bones, muscles, organs, skin, and nails and even helps keep the systems of the body running properly.
Still, protein is most well-known for being a key component in sustained weight loss. This is because research has shown that consuming diets higher in protein is not only safe for otherwise healthy individuals, but these diets may provide a host of health benefits, including helping boost metabolic rate and energy expenditure, increase satiety, and reduce caloric intake, as well as preserve and build calorie-burning lean muscle.
Also Check: Is Whey Protein Good For Kidney Disease