Whey protein, commonly used by athletes and bodybuilding enthusiasts, is renowned for its benefits on muscle growth and post-workout recovery.
However, like any dietary supplement , it raises questions and concerns about its possible health dangers. In the following lines, we will explore the different aspects of whey protein, demystifying preconceived ideas and highlighting its real side effects.
What is whey protein?
Whey protein, or whey protein , is a protein derived from milk . It is obtained during the cheese-making process, where milk is separated into curds and whey. The whey is then purified and transformed into powder for use as a dietary supplement .
But what is whey used for? Well, it is able to support you in your muscle mass gain and reduce the time you need to recover after intense physical effort. In addition to providing the essential amino acids necessary for protein synthesis, whey helps meet the protein needs of athletes and active people.
The different types of whey protein
There are different forms of whey available on the market. Each type has its own characteristics and benefits, thus meeting specific needs.
Whey Concentrate
Whey concentrate is one of the most common forms of whey protein . It typically contains between 70 and 80 percent protein, with the remainder made up of carbohydrates, fats, and minerals. It’s an affordable option for those looking to increase their protein intake while still benefiting from the other nutrients found in milk.
Hydrolyzed Whey
Hydrolyzed whey is pre-digested, meaning the proteins are partially broken down into peptides. This makes it easier for the body to absorb, which can be especially beneficial after intense workouts. Additionally, it is often well tolerated by people who are sensitive to milk proteins.
Whey Isolate
Whey isolate is processed to remove almost all fat and lactose, providing a protein concentration of over 90%. This form is ideal for athletes who want to maximize their protein intake while minimizing fat and carbohydrate consumption.
Clear Whey
Clear whey is an innovative version of whey protein that dissolves into a clear, refreshing drink. It’s perfect for those who prefer a light, non-dairy alternative to traditional protein shakes. Plus, it absorbs quickly, making it ideal for post-workout recovery.
Whey Vegan
For those following a vegan diet, vegan whey is a great alternative. While not derived from milk, this alternative uses high-quality plant-based protein sources to provide a complete amino acid profile, similar to traditional whey.
Once you've explored the different whey protein options available, you can choose the one that best fits your personal needs and goals. Whether you're looking to increase muscle mass, improve recovery, or simply diversify your diet, there's a whey protein that's right for every situation.
Product quality
One of the biggest concerns about whey protein available on the market is its quality. Historically, some products were made from unreliable sources.
Although the majority of whey today is derived from reliable sources, there are still inferior products containing artificial additives, sweeteners and preservatives. To avoid any risk of contamination, you should choose high-quality, certified and tested whey.
Certifications to look for in a quality whey protein
When choosing a whey protein, we recommend looking for certain certifications to ensure the quality and safety of the product. Here are the most common certifications to consider:
- GMP (Good Manufacturing Practices) Certified: This certification ensures that the product is manufactured to rigorous quality standards, ensuring purity and safety.
- NSF Certified for Sport: This certification is especially important for athletes. It assures you that the product does not contain banned substances and is safe for use in sports.
- ISO 22000: This international standard specifies the requirements for a food safety management system and ensures that products are manufactured under safe hygienic conditions.
- Informed-Sport/Informed-Choice: These certifications indicate that each batch of product has been tested for banned substances and is safe for high-performance athletes.
- Organic Certifications: If you prefer natural products, look for organic certifications (e.g., USDA Organic, Ecocert) that guarantee that ingredients are grown without pesticides or GMOs.
- Third-Party Lab Tested: Look for products that are tested by independent labs to verify their purity and active ingredient content.
These certifications guarantee that you are consuming a safe, effective product that meets the highest quality standards.
Misconceptions about the dangers of whey
A danger for the kidneys?
One of the most common misconceptions is that consuming whey protein can harm kidney health. However, this claim is unfounded.
No empirical scientific studies have demonstrated that whey protein, consumed in reasonable amounts, poses a risk to the kidneys in healthy individuals. Kidney problems may be exacerbated by excessive protein consumption only in people with pre-existing kidney disease.
A danger for the liver?
Similarly, some people believe that whey protein may be harmful to the liver. In reality, there is no scientific evidence to support this theory. The liver can be affected by excessive alcohol consumption or an unbalanced diet over the long term, but not by moderate protein intake.
However, people with liver disease should exercise caution and always consult a doctor before consuming protein supplements.
The real side effects of whey
Digestive disorders
Whey protein, being derived from milk, contains lactose. People who are lactose intolerant may therefore experience digestive problems such as bloating, diarrhea or abdominal pain.
If you are concerned, we advise you to opt for whey isolates, which contain less lactose, or for vegetable proteins.
Acne
Whey protein consumption can cause acne in some people, especially young bodybuilders. This is because dairy products can stimulate sebum production, which can clog pores and lead to breakouts.
Additionally, whey can increase testosterone levels, which can also contribute to acne, or more general hormonal imbalances.
Contraindications
Unbalanced diet
It is essential not to rely exclusively on whey to meet your nutritional needs. A varied and balanced diet is essential to stay healthy.
Consuming too much whey without providing other necessary nutrients can lead to nutritional deficiencies. It is important to integrate whey as a supplement to a healthy diet and not as a meal replacement.
Chronic diseases
People with chronic illnesses, including kidney or liver disease, should avoid whey protein without prior medical advice.
Excessive protein consumption may aggravate these conditions. Affected individuals should consult a healthcare professional before incorporating protein supplements into their diet.
How to consume whey protein safely?
Do not replace a meal with a shake
Whey protein should not replace main meals. It is designed to supplement daily protein intake , especially after training to promote recovery and muscle growth.
A whey shake can be consumed after exercise or as a snack, but should never replace a full meal.
What dosage?
The recommended dose of whey protein varies depending on individual needs and athletic goals. In general, it is recommended to consume between 1.6 and 2.2 grams of protein per kilogram of body weight per day, taking into account total dietary intake.
For an athlete, this could correspond to one or two whey shakes per day. It is essential not to exceed these quantities to avoid any adverse effects.
Integrate whey into your recipes
For those who do not like whey in drink form, it is possible to incorporate it into various recipes.
Protein powder can be incorporated into your pancake mixes, porridge or cakes, providing a tasty alternative to increase your protein intake .
Whey protein is a safe and effective dietary supplement for athletes looking to increase muscle mass and improve recovery. However, it is essential to consume it responsibly, in a balanced way and without excess.
Side effects are generally rare and can be avoided by choosing high-quality products and respecting the recommended dosages. Before starting supplementation, we recommend that you always consult a specialized nutritionist.
Sources:
- Baba WN, McClements DJ, Maqsood S. Whey protein-polyphenol conjugates and complexes: Production, characterization, and applications. Food Chem. 2021 Dec 15;365:130455. doi: 10.1016/j.foodchem.2021.130455. Epub 2021 Jun 24. PMID: 34237568. : https://pubmed.ncbi.nlm.nih.gov/34237568/
- SAKAMI W, HARRINGTON H. AMINO ACID METABOLISM. Annu Rev Biochem. 1963;32:355-98. doi: 10.1146/annurev.bi.32.070163.002035. PMID: 14144484 .: https://pubmed.ncbi.nlm.nih.gov/14144484/
- A Castro LH, S de Araújo FH, M Olimpio MY, B de B Primo R, T Pereira T, F Lopes LA, BS de M Trindade E, Fernandes R, A Oesterreich S. Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners. Nutrients. 2019 Sep 2;11(9):2047. doi:10.3390/nu11092047. PMID: 31480653; PMCID: PMC6769754. : https://pubmed.ncbi.nlm.nih.gov/31480653/
