What is whey protein?
It is one of the most popular supplement which is widely used by everyone on this planet. Milk is made of two proteins, casein and whey. Afterward, whey is separated from the casein in milk or formed as a by-product of cheese making. Whey protein is the protein that is contained in whey, the watery portion of milk that is separated from the curd when making cheese. You can say that whey is a concentrated form of a specific milk ingredient. Whey protein is considered a complete protein because it contains all the 9 essential amino acids. It is also low in lactose content. Some whey protein powder making companies may add flavors and other ingredients to improve the taste, smell, and shelf life of the product.
Using whey protein is a very popular choice in the fitness and dietary industry. Despite its health benefits, some people are concerned about its safety.
Why we need whey protein –
Whey protein is a common supplement that is used among people of all ages. Whey protein supplements helps you with a stronger immune system and athletic endurance, build muscle and strength, promotes lean tissue mass, control blood sugar, lower cholesterol, treat asthma, improves immune functions in HIV patients, weight loss, helps in the treatment for cancer, reduce symptoms of stress and depression, boost your metabolism and possibly prevents you from allergies.
There are 3 primary types of whey protein; whey protein concentrated (WPC), whey protein isolate (WPI), whey protein hydrolysate (WPH). The main difference between them is how they are processed.
WPC contains approximately 70-80% protein. It has more lactose, fat, and minerals from the milk, and it the most common type of whey protein. It has a low level of carbohydrates. At the lower end, it tends to have 30% of protein and at it’s higher-end it is up to 90%. It is likely the best.
WPI contains 90% protein. It is more saturated and has less lactose and fat but it is less in some beneficial minerals. It has the highest tolerance level.
WPH is a form of pre-digested protein, which allows our body to digest it faster. Even it is found in baby food formulas and in medical protein supplements. It is somewhere in the middle.
Whey protein benefits –
WP is also a complete source of protein, which means it contains all the essential amino acids. As our body cannot make the required amino acids, so it is important to get enough of them from our diet. We can simply take WP by mixing it with water or liquid of our own choice. Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them. Whey protein is commonly marketed as a dietary supplement, it is typically sold in powder form for mixing into beverages.WP is now also quite commonly used as a thickener to improve the texture and decrease syneresis in many types of yogurt. It is preferable that eating WP supplements before exercise will not assist athletic performance, but it will enhance the body’s protein recovery and synthesis after exercise because it increases the free amino acids in the body
Side effects of whey protein-
When we consume whey protein in appropriate amounts, it appears to be safe. Whey protein may cause uncomfortable symptoms in people with lactose intolerance. Nevertheless, cow’s milk allergy is very rare in adults. If you have a cow’s milk protein allergy, you should try to take non-dairy protein powder, such as soy, pea, egg, rice, or hemp protein. Taking it in inappropriate doses may cause some side effects such as an increase in bowel movements, nausea, thirst, bloating, gas, stomach cramps, reduce appetite, fatigue, and headache. If you suspect that WP makes you constipated than you need to focus on taking more of fruits and vegetables as they are rich in fiber which helps to promote regular bowel movements. If you are allergic to cow milk then you may be allergic to it. It may cause digestive issues but none of the symptoms are unique to the protein powders. So the chances of major side effects are usually low. There are certain things we can keep in our mind while consuming it that you can switch to isolate whey protein, or simply can try a different brand of WP. Avoid consuming it empty stomach. You can consume your shake with or after a meal. When compared to other types of protein, such as soy protein, whey protein has usually performed slightly better.
Can protein damage your kidney or lungs?
There is no such evidence that says containing high protein will damage your kidney or liver in healthy people. It is only problematic for those people who already have kidney or liver problems, then those people have to limit their overall consumption of protein from all kinds of food e.g. meat, dairy, eggs, and vegan sources). In fact, the liver needs protein to repair itself and convey fats into lipoproteins which are molecules that help our body to remove fats from the liver. Even there are no such proofs that say that whey protein can cause osteoporosis. In fact, whey protein may help to prevent the disease. Taking WP without exercising is perfectly fine but you should treat whey supplements as food so that you should not do overeating in your daily diet.
How much dosage you should take for whey protein?
WP is safe and can be consumed by any age of people without any side effects. The recommended fail dose for whey protein is 1-2 scoops(25-50 grams). A scoop of whey protein has 100 calls. If you are suffering from digestive symptoms, you should try to isolate whey protein or non- dairy protein alternatives.
For HIV patients related weight loss it is recommended to take 8.4-84 grams of whey protein per day, or 2.4 grams/kg per day in a high-calorie formula, or 42-84 grams per day in a glutamine-enriched formula.
For those who have scaly skin or have some skin problems are recommended to take 5 grams per day of a specific whey protein extract product.