What is Whey Protein?
Whey is the liquid part of milk that isolates throughout cheese production and Whey Protein is a mixture of protein separated from the Whey. Casein(80%) and Whey(20%) are the two main types of protein that milk contains. After being isolates throughout cheese production, Whey goes through a number of processing steps to become a powder which people generally recognize as Whey Protein. This powder is added to shakes, meal replacements and protein bars. Whey protein is generally safe and can help you build muscle and strength, lose weight, reduce your appetite and boost your metabolism. But there are some whey protein side effects which we will discuss below in this post.
There are three main types of Whey Protein-
- Whey Protein Isolate: Contains 90% protein or more. It’s more refined and has less lactose and fat, but it also contains fewer beneficial minerals.
- Whey Protein Hydrolysate: This form is pre-digested, allowing your body to absorb it faster.
- Whey Protein Concentrate: Contains roughly 70–80% protein. It’s the most common type of whey protein and has more lactose, fat and minerals from milk.
Whey Protein Side Effects
Since every coin has two sides. Although Whey Protein has many benefits, it does come with quite a few side effects as well. This post provides an evidence-based review of whey protein side effects and they are as follows-
- Fatigue And Weakness
Due to the digestion problems that some people suffer from when they consume Whey Protein, they can also go through adverse effects such as extreme fatigue as well as weakness. They may also suffer from bloating, gas, cramps, etc. This is because some people’s bodies can’t process or break down the protein that they consume.
- Kidney Stone Formation
When you consume Whey Protein, there is a risk of kidney stone formation. While it may not be a direct cause, experts believe that this protein can make the condition worse if you are already suffering from it. To prevent this, you should take sufficient quantities of dietary fibre and water.
Constipation is not a normal side effect of Whey Protein. For a few people, lactose intolerance may cause constipation by slowing the movement of the gut. However, constipation is more likely caused when people eat fewer fruits and vegetables in favour of Whey Protein, especially when they’re on a low-carb diet. Fruits and vegetables are a great source of fibre, which helps form stool and promotes regular bowel movements.
- Nutritional Deficiencies
Another reason why replacing whole foods with Whey Protein is a bad idea is because it may increase your risk of nutrient deficiencies. Whole foods, especially fruits and vegetables, are nutrient-rich and contain a variety of minerals necessary for optimal health. Therefore, it’s important to keep eating a balanced diet while you’re taking Whey Protein.
- Liver Problems
It is one of the harmful Whey Protein side effects. Consuming Whey Protein excessively can worsen liver problems. This is why it is important to make sure that you consume the protein enough at all times. It is also advisable to consult your doctor before taking Whey Protein, as it may interfere with the effects of the medication you are taking for your liver condition.
Some More Side Effects of Whey Protein
- Damage Your Kidneys
There is no evidence that too much intake of Whey Protein powder can damage the kidneys in healthy people. But if you have an existing kidney condition, then it’s best to check with your doctor about whether Whey Protein is fine for you.
- Excessive Fat Gain
In many cases, Whey Protein supplements have extra carbohydrates in the form of sugars. There are some that have fats as well. This means that weight can be gained in fat form, which is unhealthy. You can also gain weight when you overeat while consuming Whey Protein at the same time.
- Risk Of Heart Disease
Experts believe that consuming too much Whey Protein can have dangerous effects on people who suffer from heart disease. Whey Protein side effects include cardiac arrest, heart rhythms that are abnormal, and as well as complete loss of heart functionalities.
- Causes Osteoporosis
There is some concern that too much protein may cause calcium to leach from the bones and increase the risk of osteoporosis, a disease characterized by hollow and porous bones. This idea came from earlier studies that showed a higher protein intake made urine more acidic. Consuming Whey Protein in high amounts can cause the mineral imbalance in the bones which in turn can lead to the depletion of the density of bone minerals.
This is one of the common side effects of taking Whey Protein. In quite a few cases, people also suffer from vomiting. The key to avoiding this uncomfortable side effect is to cut down on your intake of the protein.
Special Precautions & Warnings of Using Whey Protein
- Pregnancy and Breast-feeding: There is not enough reliable information about the safety of taking Whey Protein if you are pregnant or breastfeeding. Stay on the safe side and avoid use.
- Milk allergy: If you are allergic to cow’s milk, avoid using Whey Protein.
Also Read: How to Reduce Belly Fat Quickly at Home