Is Whey Protein Healthy?
Whey protein has gained popularity among young people and gym-goers to meet their protein requirements. Read this article to learn the benefits and risks of consuming whey protein.
Protein is the building block of the human body. Our muscles, skin, hair, and nails are made up of protein. It also performs many vital bodily functions, such as maintaining immunity, regulating pH levels, transporting nutrients, and transmitting information.
An average person with minimal physical activity requires approximately 0.8 g of protein per kilogram of body weight. This amount increases with physical activity.
Many people fail to recognize protein deficiency in their bodies because the symptoms sometimes take time to develop.
Protein comes from both plant and animal sources. However, animal protein is considered more effective.
Sometimes it is difficult to fulfil the protein requirement without increasing the daily calorie intake, particularly for vegetarians, athletes, and gym-goers.
Whey protein is a milk-derived protein that provides a decent amount of protein with fewer calories, making it a preferred protein supplement.
In this article, we will deeply discuss the benefits and possible side effects of whey protein.
1. What is Whey Protein?
Cow's milk is generally used to derive whey protein. Milk contains two types of protein: casein (insoluble) and whey (soluble). Cow's milk has 20% whey protein and 80 % casein protein.
When cheese or yoghurt is made from milk, the watery liquid left behind is called whey. This liquid is then dried to form whey protein powder.
Different flavours are added to this powdered whey for consumption. For every one pound of cheese, 9 pounds of liquid whey can be made.
2. Types of Whey Protein
Whey protein is of three types.
a. Whey Protein Concentrate (WPC)
Whey protein concentrate (WPC) is the most readily available and cost-effective form of whey protein. It undergoes less processing than other forms of whey and also contains healthy macro and micronutrients such as milk fats, lactose, calcium, and phosphorus.
The protein content in WPC can vary from 30 to 80%. It contains more calories than other forms of whey. Along with muscle recovery, it benefits immunity and bone health. Whey Protein Concentrate (WPC) is generally suitable for fitness beginners and individuals aiming to increase their protein intake.
b. Whey Protein Isolate (WPI)
Whey Protein Isolate (WPI) has a protein content of around 90% and lower fats and lactose. It undergoes more processing than whey protein concentrate (WPC).
Higher processing removes macro and micro nutrients, which makes it lower in calories than Whey Protein Concentrate.
It is generally preferred by athletes, gym-goers, and people who work out and want to build lean muscles.
c. Whey Protein Hydrolysate (WPH)
It is the finest and most expensive type of whey protein with a very high protein content of 99%.
In WPH, the peptide bonds ( bonds between amino acids ) are broken through a process called hydrolysis, making the protein easily digestible and suitable for people with sensitive digestion.
It is highly water-soluble and the fastest-absorbing whey protein, making it ideal for muscle growth and rapid post-workout recovery.
3. Composition of Whey Protein
Whey protein is an easily digestible and fast-absorbing protein. It consists of globular proteins (water-soluble proteins), such as beta-lactoglobulin (65%), alpha-lactalbumin (25%), bovine serum albumin (8%), and immunoglobulins.
It also consists of all nine essential amino acids, including 3 branched-chain amino acids (BCAAs): leucine, isoleucine, and valine, and other essential amino acids like histidine, lysine, methionine, phenylalanine, threonine, and tryptophan.
4. Health Benefits of Whey Protein
Studies suggest that whey protein can have several health benefits.
a. Muscle growth and repair
Whey protein is a high-quality protein containing all nine essential amino acids required for the growth and repair of muscles. It is rich in leucine, an effective branched-chain amino acid (BCAA), that promotes muscle growth and repair.
Whey protein is also effective in sarcopenia, muscle loss with age. As we age, we lose muscle mass. To prevent muscle loss and build muscle, one should consume sufficient protein with strength training.
Strength training puts stress on muscles, causing microscopic tears in muscle tissue. The body requires protein to repair muscle tears and enlarge muscle tissue, resulting in muscle growth.
b. Lower Blood Pressure
Controlled blood pressure is necessary for good cardiovascular health. Research shows whey protein can help lower systolic and diastolic blood pressure.
c. Reduce Cholesterol
Studies show that whey protein helps lower triglyceride levels and increase HDL (High-density lipoprotein), also known as good cholesterol. Lower triglycerides and high HDL support heart health.
d. Manage Diabetes
Whey protein may help improve insulin sensitivity and lower post-meal blood sugar levels. To effectively manage diabetes, have a balanced diet and avoid simple carbohydrates such as white sugar and refined flour.
e. Prevent Cancer
Research shows that whey protein may have anti-cancer effects. It initiates apoptosis, a process that removes unwanted and infected cells.
f. Weight Management
Whey protein provides the feeling of satiety, so you don't feel frequent hunger. This helps restrict your daily calorie intake and thus regulates weight.
Also, whey protein helps increase muscle mass, and high muscle mass burns more calories even at rest. So, it prevents weight gain.
g. Reduce Inflammation
A study has found that whey protein lowers C-reactive protein (CRP) and interleukin-6 (IL-6), markers of inflammation.
High inflammation may contribute to diseases such as arthritis, diabetes, and heart disease.
h. Wound healing
Whey protein helps in collagen production, a protein necessary to repair and maintain skin tissues.
I. Relief in Inflammatory Bowel Disease
Whey protein promotes the secretion of mucin, making digestion smooth. It improves overall gut health and helps manage inflammatory bowel disease (IBD), such as Crohn's disease and ulcerative colitis.
5. Possible Side Effects of Whey Protein
Whey protein can have the following side effects.
⦁ Indigestion
Overconsumption of whey protein can cause digestive issues like constipation, gas, bloating, and diarrhea.
Lactose-intolerant people should avoid whey protein concentrate (wpc) and prefer whey protein isolate or whey protein hydrolysate for their low lactose content.
⦁ Allergy
Whey protein comes from cow milk. People who are allergic to cow milk should avoid whey protein consumption.
⦁ May worsen Kidney Issues
Overconsumption of whey protein puts stress on the kidneys to filter the blood. People with kidney issues should consult a doctor before consuming whey protein.
⦁ Increases the risk of Osteoporosis
Excessive consumption of whey protein may increase acidity in the body. The body leaches calcium from the bones to neutralize this acidity, which can make bones porous and hollow, and increases the risk of osteoporosis.
⦁ May aggravate Liver Issues
When the body digests whey protein, ammonia is produced. The liver filters this harmful ammonia from the blood. Consuming excessive amounts of whey protein overworks the liver to filter ammonia, which can damage it.
A high level of ammonia in the blood can also damage the brain.
6. Whey protein vs Plant protein
Both whey protein and plant-based protein are good sources of protein. However, whey protein has some edge over plant-based protein in terms of essential amino acids.
Whey protein contains all nine essential amino acids, including quickly absorbing BCAAs like leucine, isoleucine, and valine, while plant-based protein powders contain fewer BCAAs, and only soy protein is considered a complete protein.
People with lactose intolerance should prefer plant-based protein, as it doesn't contain lactose. Even whey protein isolate has some lactose, which can upset the stomach and cause digestive issues in lactose-intolerant people.
7. How to properly consume Whey Protein?
To get the optimum results, the following points should be considered while consuming Whey Protein.
⦁ The right time to consume Whey Protein
The post-workout period (30-60 min), known as " anabolic window," is considered the best time to consume Whey, during this period muscles quickly absorb the protein.
To prevent muscle loss ( catabolism), you can take whey right after waking up in the morning.
You can also consume whey protein as a pre-workout ( 30 -60 min before workout) to provide essential amino acids that prevent muscle breakdown.
⦁ Avoid Overconsumption of Whey Protein
Ideally, a sedentary person requires 0.8 g of whey per kg of body weight. So, an 80 kg person requires 64 g of protein.
If you are working out and building muscles, the protein intake can go upto 1.5 to 2 g per kg of body weight.
So, consume whey protein according to your activity levels. Excessive consumption of whey protein can cause digestive issues and damage your liver and kidneys.
⦁ Mix it with Water
For quick whey protein absorption, mix it with water (at room temperature). Consuming whey protein with hot water or milk can denature the protein, affecting its nutritional values.
⦁ Eat proper Food
You should understand that whey protein is a protein supplement, and can't totally replace a healthy diet. Most of your protein intake should come from diet, including eggs, chicken, lean meat, and dairy.
Your diet should also have a proper portion of green vegetables, fruits, and whole grains to provide all essential vitamins and minerals, such as vitamin D, B12, magnesium, and zinc, for muscle growth.
8. Who should avoid Whey Protein?
People with certain health conditions should avoid whey consumption.
⦁ Allergy
People with dairy or lactose allergy should avoid whey protein consumption, as it is made of cow's milk and can cause issues like diarrhea, stomach pain, and vomiting.
⦁ Liver and Kidney Disease
Excessive protein puts stress on your liver and kidneys and can worsen their health. If you are suffering from a kidney or liver health issue, consult your doctor before consuming whey.
⦁ Maple Syrup Urine Disease
In this condition, the body can't metabolize the branched-chain amino acids (BCAAs), leucine, isoleucine, and valine present in Whey.
⦁ Children and adolescents
Diet should be the primary protein source for children and adolescents, as whey protein may contain added sugar and artificial flavors.
9. Things to Consider before Buying Whey Protein
You should consider the following points before buying whey.
⦁ Always buy a reputable brand of whey protein from its official website or store to avoid fake products.
⦁ Protein content in whey per scoop should not be less than 20g.
⦁ Whey protein is processed in two ways: cold-pressed and hot-pressed. Cold-pressed whey protein is considered better and has more nutrients, vitamins, and minerals.
⦁ Check for the complete amino acid profile, mainly leucine, which is essential for muscle growth.
⦁ A good brand lists all the ingredients clearly. High-quality whey contains only whey with minimal ingredients. Avoid products with artificial flavors, sweeteners, and additives. If required, you can opt for whey protein with natural flavor and sweeteners.
⦁ Many good whey brands perform third-party testing of their products for protein content and safety. Before buying whey, look for testing certificates.
10. Conclusion
Protein deficiency can cause several health issues in people of all age groups. A lack of protein can lead to weak muscles, hair loss, skin issues, and weakened immunity.
If you are struggling to fulfil your protein requirement through diet, whey protein is an excellent choice. The only thing you have to know is your protein requirement, which varies with age and activity levels.
Buy whey protein from authentic sources, but don't fully replace traditional protein sources (eggs, chicken, dairy products) with whey. Consume whole foods and drink adequate water to digest the protein.
If you have any health issues or allergies, consult your doctor before consuming Whey.
11. Frequently Asked Questions
⦁ Can I take Whey protein with smoothies and shakes?
Yes, you can mix whey with smoothies and shakes. However, for quick absorption, consume whey with water.
⦁ Can children and teenagers consume whey?
Yes, it is completely safe for children and teenagers to take whey. Consume whole foods with it to prevent nutrient deficiency.
⦁ Does whey protein promote weight loss?
Whey protein provides satiety, so you feel full for longer, and prevents overeating. Thus, helps in weight loss.
⦁ What is the best time to consume Whey?
The best time to consume whey is 30-60 minutes after a workout.
⦁ Can whey protein be consumed without exercise?
Yes, absolutely, you can take whey without working out. Just analyse your daily protein requirement to prevent overconsumption.
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