- Whey is a protein supplement derived from dairy products and contains all nine essential amino acids.
- The benefits of whey protein include increased muscle mass or weight loss.
- Although whey is considered safe, it can cause acne, bloating and unexpected weight gain.
- Please visit Insider’s Health Reference Library for more suggestions.
Whey protein is the “gold standard” of protein supplements and has caused a great sensation among athletes and sports enthusiasts.
To determine whether whey protein deserves this title, we discussed its benefits, potential side effects and different types with two nutritionists.
What is whey protein?
Whey is a protein derived from dairy products and can be sold as a supplement to protein powder.
Nutritionist and sports nutrition committee certified expert Kelly Jones (Kelly Jones) said that one reason whey protein is the most popular protein supplement on the market is that it is a complete source of protein.
A complete protein contains all nine essential amino acids necessary for the normal functioning of the human body. There are about 20 kinds of amino acids, but these 9 kinds of amino acids cannot be produced by the body itself, which means you must obtain them through diet.
In addition to removing complete protein, milk is also rich in leucine. Cassetty said that leucine is a known amino acid that helps build and repair muscles, which is why many athletes tend to choose whey protein supplements over other protein powders.
Although you can find leucine in some plant-based protein supplements, these supplements are unlikely to be a complete source of protein.
This is a nutritional composition table of the daily value (DV) of calories, protein, fat and carbohydrates in 30 grams of whey protein.
Benefits of whey protein
For those who need an extra to meet their daily protein needs, whey is a convenient and effective supplement choice. Here are some of the benefits of adding whey protein to your diet:
- Whey protein can help you lose weight: A small study in 2008 compared the weight loss of a control group and a group that added whey protein to their diet. Both groups reduced their calorie intake by 500 calories. Compared with those who did not consume whey protein, those who consumed whey protein significantly lost more fat and retained more lean muscle.
- Whey protein can help you gain weight: Adding whey protein to your diet is an easy way to increase your total calorie intake, thereby contributing to weight gain. In order to gain weight healthily, the goal is to gain about 500 calories (or 4 servings of whey protein) per week and add resistance training to your exercise habits.
- Whey protein can help you build muscle: It has been shown that adding whey protein to your diet and exercising regularly to meet your daily protein needs have been proven to improve muscle formation and muscle preservation.
Whey protein side effects
Whey protein is generally safe, but people with certain sensitivities may experience some side effects, such as:
- Digestive problems such as indigestion or indigestion
- Unexpected weight gain
- Acne because it is a dairy product
- Small exposure to heavy metals (such as cadmium or BPA)
Supplements are not regulated by the FDA, which means that manufacturers should evaluate the safety of their products. Therefore, it is important to be cautious and informed when choosing whey protein supplements.
Jones said: “I strongly recommend that you only buy whey protein products that have been tested by a third party.” This means that the organization has independently tested the products in the supplement to ensure product safety.
Whey protein may also interact with certain drugs, thereby reducing the body’s ability to absorb certain drugs. These include:
- Albendazole: Drugs used for certain parasites (such as tapeworms)
- Alendronate: Osteoporosis drugs
- Some antibiotics Like Cipro and Penetrex
Types of Whey Protein
The type of whey protein differs in terms of processing amount and protein concentration. Jones believes that there are three types of whey protein:
- Whey protein isolate: This type is at least 90% protein. Since most or all carbohydrates and fats are removed, processing is the most frequent.
- Whey Protein Concentrate: This type contains 70% to 80% protein. It is the least processed food and contains some carbohydrates and fats. It is also usually the cheapest form of whey protein.
- Whey protein hydrolysate: This type contains 80% to 90% protein. It is the fastest and easiest type of whey to digest.
All types of whey contain a small amount of lactose, but concentrated whey protein has the highest concentration.
If you are not sure which protein is right for you, please consider seeking the help of a doctor or nutritionist. Jones said: “The correct protein varies according to a person’s digestion, performance, allergies, and health goals.”
Whey protein is a convenient option that can help you meet your daily protein needs. For most people, it is safe and can help you achieve various health goals, including weight gain,
And muscle growth.
Whey protein is not regulated by the FDA, so it is important to conduct research or consult a doctor or nutritionist before choosing any protein supplement.