Few supplements are as popular as whey protein. It doesn't promise massive changes, but it can help you build muscle. Unlike many supplements, this type of protein has been heavily researched and there is evidence showing how it helps and how it can hurt. It is often promoted as a supplement for serious bodybuilders, but in reality it is relatively harmless.
Not all proteins are the same. Some forms, like whey, are better than others. Whey protein contains an amazing array of essential amino acids, which are quickly absorbed. Numerous studies show that it can help you increase strength, gain muscle, and lose significant amounts of body fat. However, whey is more than just protein. It contains many other nutrients, some with powerful biological effects.
What is whey protein?
This type of protein is nothing more than protein whey derived from cow's milk. The whey is separated when cheese is produced; enzymes are used to separate the whey from the cheese. Then it is dehydrated and turned into a powder, which is what we take in the form of powders or pills.
As one of the three macronutrients, protein is an important part of your diet. The other two macronutrients are carbohydrates and fat. Some diets are low carb and some are low fat, but protein is a non-negotiable. You need protein in your diet to stay healthy.
The use of supplementation can help you achieve the necessary values for your day, without increasing the consumption of carbohydrates or fats through food. Whey protein is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese making. Milk actually contains two main types of protein: casein (80%) and whey (20%).
Whey is found in the watery part of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated as a by-product. If you've ever opened a container of yogurt and seen liquid floating to the top, that's whey. Cheesemakers used to throw it away before discovering its commercial value.
After being separated during cheese production, the whey goes through several processing steps to become what people generally recognize as whey protein: a powder that is added to shakes, meal replacements, and protein bars. whey protein doesn't taste very good on its own, so it usually has flavor.
It is important to read the ingredient list, as some products may have unhealthy additives such as refined sugar. Taking whey protein is a convenient way to add protein on top of your daily intake. This can be important for bodybuilders and gym goers, as well as people who need to lose weight or simply lack protein in their diet.
Most flavored whey proteins are also quite delicious and can be used to add amazing flavor to healthy recipes like smoothies. Buttermilk is generally well tolerated, although people with lactose intolerance should be careful, and some people may even be allergic to it.
How much quantity do you need?
A Harvard Health article says that a sedentary person should have 0 grams of protein per 36 kg of body weight per day. That's 54 grams of protein per day if you weigh 68 pounds.
If you are active or trying to maintain muscle mass while losing weight, your protein needs increase to about 0 to 54 grams per 0 kilos of body weight, according to a 4 study in the Nutrition Bulletin. That's 2016 to 81 grams of protein per 135 pound of body weight for a 0-pound person. The number increases when you're active because muscle tissue breaks down and needs to be rebuilt with protein.
Whether you're a runner or a weight lifter, your body breaks down protein faster than someone who doesn't exercise. That means you need more protein, and a supplement can help you increase it in your diet.
A commonly recommended dosage is 1 to 2 tablespoons (about 25 to 50 grams) per day, usually after workouts. It is recommended to follow the service instructions on the packaging. Note that if our protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.
Concerns about protein causing kidney damage and contributing to osteoporosis are unwarranted. However, people with current kidney or liver problems may want to avoid whey protein or at least consult with a medical professional before taking it.
What benefits does Whey protein provide?
A 2016 study published in Sports Medicine shows that adding whey protein can help you build muscle faster and get stronger even when compared to other protein supplements that do not contain whey. This study is important because it shows that whey protein is more useful than other protein supplements. Other options are pea protein, soy protein, and several other animal and plant-based ones.
One of the things that makes whey protein more effective is the amino acids it contains. All proteins are made of amino acids. In the human body, there are a total of 20, says an article from the University of Arizona, and each one plays a different role. It's important to have them all in your diet, but your body makes a handful of them. The nine essential amino acids they cannot be produced by the body. That's why you should get them only from your diet.
Three of these essential amino acids are particularly interesting for those looking to build muscle. The calls branched chain amino acids, which are isoleucine, leucine, and valine, appear to be particularly important in the muscle-building process. In fact, a 2017 study published in Frontiers in Physiology shows that taking those three amino acids alone was enough to stimulate muscle growth.
Whey protein is particularly high in these amino acids, making it a powerful form of protein for muscle building.
Can whey protein make you lose weight?
When you're trying to lose weight, you need to reduce the number of calories you eat. However, your protein requirements are actually increased, not decreased. That means you need to increase the amount of protein in your diet while eating less food.
Adding a protein supplement helps because they are a concentrated shot of protein with few calories. For example, a serving is usually around 24 grams of protein and 110 calories. That's a significant chunk of your protein requirement for the day with fewer calories than a can of cola.
A high protein diet can actually benefit your health if you are struggling to lose weight. Protein satisfies your hunger longer than fat or carbohydrates. If you eat less, it is easier to lose weight. Losing weight helps with many health risks, such as heart disease and diabetes.
On the other hand, whey protein powder can help you gain or maintain weight. If you have a fast metabolism or have trouble eating enough, whey protein shakes can bolster your diet. Eating liquid protein is not as bothersome to your digestive system as regular meat or vegetable protein. Drinking a protein shake means your stomach doesn't have to work as hard to digest it. Also, whey protein powders generally taste delicious.
What dangers are there?
Like any supplement, whey protein has some potential dangers, especially if you consume too much of it. Whey protein is safe for most people, but there are still some exceptions to consider.
Digestive problems
Since it is derived from dairy, whey protein can be hard on the stomach. If you're lactose intolerant or allergic to dairy, avoid this supplement. Opt for a vegetarian protein powder instead. Since whey protein generally tastes better when mixed with milk, it can be difficult to digest.
unreliable manufacturers
The real danger of whey protein isn't as simple as a side effect. The real danger is in the supplement industry itself. Since you can't closely monitor every supplement that's made, some incomplete products slip away.
An organization called the Clean Label Project tested 134 protein products and found that many of them contained heavy metals that could be hazardous to health. Some of them were pesticides and others were carcinogens like BPA. The problem was questionable manufacturing practices, which caused contamination of the powders.
What risks are there in a high protein diet?
There is a lot of controversy about the dangers of high protein diets. Whey protein supplements make it incredibly easy to increase your protein intake, which means you can eat a high protein diet without being too full.
Even if you use whole foods, there is still controversy surrounding high protein diets. Some of the complaints are that weaken the bones and damage the kidneys. However, according to a 2015 study published in Advances in Nutrition, there is no inherent danger to a high-protein diet for healthy people.
kidney problems
High protein diets are only dangerous if you have pre-existing kidney problems. After protein is digested and used, there are byproducts that the kidneys must remove from the bloodstream. They are getting rid of waste that you don't want floating around your body. The more protein you eat, the more work your kidneys have to do.
If you have a kidney condition, you should consult with your doctor before using a whey protein supplement. Otherwise, added protein in your diet isn't necessarily dangerous. In fact, a 2016 study published in the Journal of the International Society of Sports Nutrition showed that men who ate up to 3 grams of protein per kilogram of body weight for four months experienced no adverse side effects. That's about three times the amount of protein an active person needs.