Whey protein is a popular choice among athletes, exercise enthusiasts and people who want to build muscle or lose weight. Studies show that it can help you recover from exercise, build muscle and strength and even lose weight by reducing your appetite and increasing your metabolism. It is also a complete source of proteins, which means that it contains all the essential amino acids. It is very easy to prepare, you can take whey protein simply by mixing it with water or a liquid of your choice. At the same time, do not let the numerous benefits of the supplement mask the whey protein side effects. We’ve discussed a few notable ones below.
WHEY PROTEIN SIDE EFFECTS
Digestion problems is one of the most common whey protein side effects. Some people have trouble digesting whey protein and experience symptoms such as bloating, gas, abdominal cramps, and diarrhea. But most of these whey protein side effects are related to lactose intolerance or to sweeteners. Lactose is the main carbohydrate in whey protein. People who are lactose intolerant do not produce enough lactase enzyme, which their body needs to digest lactose. In addition, lactose intolerance is very common in adults and can affect up to 75% of people worldwide. Switch to isolated whey protein if you are lactose intolerant.
Isolate (isolate) of whey protein is more refined, with a significantly lower amount of fat and lactose than whey protein concentrate. People with lactose intolerance can often safely take the whey protein isolate. Alternatively, you can also try a non-dairy protein powder, such as soy protein, pea, egg, rice or hemp.
Constipation is not a normal whey protein side effect. For some people, a lactose intolerance can cause constipation by slowing bowel movement. However, constipation is more likely when people eat fewer fruits and vegetables, because they replace meals with whey protein, especially when they are on a low-carbohydrate diet. Fruits and vegetables are a great source of fiber, which helps soften stools and promotes regular bowel movements. If you suspect that the whey protein will sting you, check if you are eating enough fruits, vegetables and if you consume enough water. You can also try to take a soluble fiber supplement.
The idea of replacing natural foods with whey protein is very bad because you can increase your risk of nutrient deficiencies – a very significant whey protein side effect. Whole foods, especially fruits and vegetables, are rich in nutrients and contain a variety of minerals necessary for optimal health. Therefore, it is important to follow a balanced diet while you are taking whey protein, it is not recommended to replace meals with whey.
LIVER DAMAGE – CONCERN OR JUST A MYTH?
There is no evidence that too much protein can damage the liver in healthy people. The liver needs proteins to repair itself and turn fats into lipo-proteins, which are molecules that help eliminate fats from the liver. A study of 11 obese women , taking 60 grams of a whey protein supplement helped reduce liver fat by approximately 21% for four weeks. In addition, it helped reduce triglycerides in the blood by approximately 15% and cholesterol by approximately 7%.
There was a medical report from a 27-year-old patient who might have suffered liver damage after taking whey protein supplements. However, I was also taking a variety of other supplements. The doctors were also not sure if he was taking anabolic steroids, which can damage the liver. Considering that thousands of people take whey protein without liver problems, this unique case does not provide sufficient evidence that whey protein can damage the liver.
We encourage you to consult your personal nutritionist and doctor to know just what dose of whey protein every day can be dangerous for you.
HOW MUCH SHOULD YOU TAKE?
Whey protein is generally safe and can be consumed by many people without side effects. A commonly suggested dose is 1 to 2 tablespoons (25 to 50 grams) per day. But it is recommended that you follow the package instructions. Taking more of this is unlikely to offer more benefits, especially if you already consume enough natural protein. If you experience uncomfortable symptoms such as bloating, gas, cramping or diarrhea, try switching to an isolate of whey protein.
Verify how it is sweetened, because artificial sweeteners have well-described adverse effects such as impaired intestinal flora which generates digestive discomfort. Despite these exceptions, whey protein is one of the best supplements on the market. It has a variety of research to support its beneficial functions in strength and muscle development, recovery and weight loss.