Few supplements are as popular as Whey's protein. It doesn't promise massive changes, but it can help you build muscle. Unlike many supplements, this type of protein has been extensively researched and there is evidence showing how it helps and how it can hurt. It is often touted as a supplement for serious bodybuilders, but it is actually relatively harmless.
What is Whey's protein?
This type of protein is nothing but whey protein derived from cow's milk . Whey separates when cheese is produced; enzymes are used to separate whey from cheese. Then it dehydrates and turns into 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 fats. Some diets are low in carbohydrates and others are low in fat, but protein is not negotiable. You need protein in your diet to stay healthy.
The use of supplementation can help you achieve the necessary values of your day, without increasing the consumption of carbohydrates or fats through food.
How much quantity do you need?
A Harvard Health article says a sedentary person should have 0.36 grams of protein per 0.4 kg of body weight per day . That is 54 grams of protein per day if you weigh 68 kilos.
If you're active or trying to maintain your muscle mass while losing weight, your protein needs increase to about 0.54 to 0.90 grams per 0.4 kilograms of body weight, according to a 2016 study from the Nutrition Bulletin. That's 81 to 135 grams of protein per 0.4 kg of body weight for a 68-pound person. The number increases when you are active because muscle tissue breaks down and needs to be rebuilt with protein.
Whether you're a runner or a weightlifter, 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.
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 strengthen even compared to other protein supplements that don't 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 others of animal and vegetable origin.
One of the things that makes whey protein more effective is the amino acids it contains. All proteins are made from amino acids. In the human body, there are a total of 20, says an article from the University of Arizona, and each plays a different role. It is important to have them all in your diet, but your body makes a handful of them. The nine essential amino acids cannot be produced by the body. So you should get them only from your diet.
Three of these essential amino acids are particularly interesting for those looking to build muscle. So-called 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 was only enough to stimulate muscle growth.
Whey's protein is particularly high in these amino acids, making it a powerful form of protein for muscle development.
Can Whey's protein make you lose weight?
When you try to lose weight, you must reduce the amount of calories you consume. However, your protein requirements actually increase, not decrease. 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 low-calorie protein injection. For example, a serving is usually around 24 grams of protein and 110 calories. That's an important part 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 for 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 increase or maintain weight. If you have a fast metabolism or find it hard to eat enough, whey protein shakes can boost your diet. Ingesting liquid protein is not as bothersome to your digestive system as regular protein from meat or vegetables. 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 exist?
Like any supplement, whey protein does have some potential dangers, especially if you consume too much. Whey protein is safe for most people, but there are still a few exceptions to consider.
Digestive problems
Since it is derived from dairy, whey protein can be difficult on the stomach. If you are 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 true danger of whey protein is not as simple as a side effect. The real danger is in the supplement industry itself. Since you cannot closely monitor every supplement that is made, some incomplete products leak.
An organization called the Clean Label Project tested 134 protein products and found that many of them contained heavy metals that could be dangerous to health. Some of them were pesticides and other carcinogens like BPA. The problem was questionable manufacturing practices, which caused contamination of the powders.
What are the risks in a high protein diet?
There is much controversy about the dangers of high protein diets. Whey's protein supplements make it incredibly easy to boost your protein intake, meaning 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 they 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 protein-rich diet for healthy people.
Kidney problems
High protein diets are only dangerous if you have pre-existing kidney problems. After digesting and using protein, there are by-products that the kidneys must remove from the bloodstream. They are getting rid of the waste you don't want to float around your body. The more protein you eat, the more work the kidneys will have to do.
If you have a kidney condition, you should consult your doctor before using a whey protein supplement. Otherwise, the 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 3.3 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.
