Whey protein is a popular dietary supplement among athletes, bodybuilders, and fitness enthusiasts. It is commonly used to aid muscle growth and recovery, and also as a convenient source of protein for those who have busy lifestyles. However, like any supplement, consuming whey protein in excess or without proper care may lead to some side effects. Consuming unregulated duplicates or untested whey supplements may also increase the likelihood of suffering issues. In this article, we will discuss the possible whey protein side effects and how to avoid them.
What is Whey Protein?
Whey protein is a byproduct of cheese production. It is a complete protein, meaning it contains all the nine essential amino acids required by the body. Whey protein is rapidly absorbed by the body, making it an ideal supplement for post-workout recovery. It is available in various forms, including whey protein concentrate, isolate, and hydrolysate.
Possible Side Effects of Whey Protein
Consuming whey protein in excess can cause digestive issues such as bloating, gas, and stomach cramps. This is because whey protein is high in lactose, a sugar found in milk. Those who are lactose intolerant may experience these symptoms when consuming whey protein.
There is a common misconception that consuming high amounts of protein can lead to kidney damage. However, studies have shown that this is not true for healthy individuals. However, those who have pre-existing kidney conditions should consult their doctor before consuming whey protein.
Some studies have suggested that consuming whey protein can cause acne. This is because whey protein increases the production of insulin-like growth factor 1 (IGF-1), which can lead to an increase in sebum production. Sebum is an oily substance that can clog pores and cause acne.
Whey protein is derived from milk, and therefore, those who are allergic to milk may experience allergic reactions such as hives, swelling, and difficulty breathing when consuming whey protein.
Consuming whey protein without proper hydration can lead to dehydration. This is because the body requires water to metabolise protein. Therefore, it is important to drink plenty of water when consuming whey protein.
How to Avoid Whey Protein Side Effects
Consume in Moderation
As with any supplement, it is important to consume whey protein in moderation. The recommended daily intake of whey protein is 1-2 scoops, which is equivalent to 20-40 grams of protein. Consuming more than this can cause digestive issues and other side effects.
Buy Protein That Is Lab Tested
This might be a shocker, but many brands do not rigorously test their protein supplements in third party labs. Thus, they can get away with ineffective dosages, harmful chemicals, ineffective ingredients and other malpractices that can cause whey protein side effects. Fuelled has launched a whey protein range that is lab tested for authenticity and purity.
Choose the Right Type of Whey Protein
There are various types of whey protein available, including concentrate, isolate, and hydrolysate. Whey protein isolate is the most pure form of whey protein and contains minimal lactose, making it a good option for those who are lactose intolerant.
Drink Plenty of Water
As mentioned earlier, consuming whey protein without proper hydration can lead to dehydration. Therefore, it is important to drink plenty of water when consuming whey protein.
Consult a Doctor
Those who have pre-existing medical conditions, including kidney disease, should consult their doctor before consuming whey protein.
Whey protein is a popular supplement that is used to aid muscle growth and recovery. However, consuming whey protein in excess or without proper care can lead to several side effects. By consuming whey protein in moderation, choosing the right type of whey protein, drinking plenty of water, and consulting a doctor, these side effects can be avoided. As with any supplement, it is important to listen to your body and adjust your intake accordingly.