You must have seen people going to gyms with fancy shakers, shaking their protein powder all around the gym. Most of the fitness trainers recommend and advice their clients to use protein powder as a supplement for speedy muscle recovery and muscle growth. But Is Whey Protein Safe to Drink? We will discuss this elaborately in this article.
What is Protein?
Proteins are large biomolecules and macromolecules that comprises of one or more long chains of amino acid residues. These are macronutrients which helps in muscle building and muscle recovery. Majorly protein is found in animal products and a very small quantity of protein is available in dairy and vegetarian food.
What is Protein Powder?
Protein powder is nutritional supplement that is mostly made out of Whey, Soy, Eggs, Peas, etc. It comes with various flavors like Chocolate, Mocha, Coffee, Vanilla and raw flavor. It is a quick and easy way to consume a good amount of protein in one glass of protein shake.
Whey protein is one of the most common and popular supplements. The question is, why? Is whey protein a good choice for bodybuilders? Is it worth buying? Let’s find out.
In order to understand whey protein, we must first understand where it came from and how it came about. Whey protein was first discovered in the early 19th century when cheese makers would discard the liquid that was left over after making cheese. They didn’t know what to do with it, until they realized that people enjoyed drinking it. This whey protein powder is the most popular kind of protein powder in the world. It is made from milk and contains 20 grams of protein per serving. Whey protein is one of the most popular types of protein because it is easy to digest, mixes well with other ingredients, and can be used in a variety of dishes.
The ingredients to look for and avoid in whey protein
Whey protein is one of the most popular supplements for its high biological value, easy digestibility and quick absorption. Whey proteins also provide an excellent source of amino acids that are necessary for building muscle mass.
When it comes to buying a whey protein supplement, you must be aware of the product’s components. A good whey protein will have only three to five ingredients. Anything more than that, and you get an inferior product. They may contain artificial sweeteners and other additives which are harmful to your health. Make sure it has what you want, for example- creatine, glutamine, BCAA, etc.
Understanding the different types of whey protein supplements
Whey protein is a popular supplement that comes in different forms. The most popular of these forms include: pure whey, concentrate, isolate and hydrolysate. Here’s a breakdown of each form and what makes it unique.
Whey protein concentrate is the most simple form of whey protein. It’s rich in lactose and impurities from the original milk, so it has no fat content and can be used as an additive for many foods. It’s inexpensive to make and purchase, so it’s used in many commercial nutritional supplements.
Whey protein isolate is the purest form of whey, made via micro- and ultra-filtration processes. It contains the highest amount of protein by weight out of all other types of protein available. Whey protein isolate is also naturally low in fat, lactose, and carbohydrates. Compared to concentrate and hydrolysate, it is naturally higher in bioactive compounds called branched chain amino acids (BCAAs).
This type of protein has many benefits over other types on the market. It’s highly soluble, which means it mixes well with water and can be easily taken with a glass of milk.
Whey Hydrolysate is the fastest digesting form of whey protein. It’s also one of the most effective supplements for building lean muscle, burning fat, and boosting your immune system.
Most people confuse hydrolysate with isolate, but they are very different forms of protein. Isolate is made by removing all the good stuff from whey, like fat, lactose and cholesterol. Then only a little bit of protein remains in the powder (usually around 90%). The rest is filler material. On the other hand, whey hydrolysate has less protein than isolate.
Benefits of Whey Protein
Whey protein is a natural supplement that’s produced when milk is curdled and strained. It contains an abundance of nutrients, but the most important components are high-quality amino acids that can help you build muscle. Whey protein is a fast and convenient way to gain lean body mass and lose fat. Athletes and sportsmen have been using whey protein for years to optimize performance, increase stamina, and enhance muscle recovery.
The health benefits of whey protein are well worth the extra effort and cost it takes to include this protein in your diet. Whey protein can be the dietary supplement you have been looking for to help you reach your health goals.
Whey Protein is widely available but few of us are aware of its true potential. Many people associate Whey Protein with body builders and athletes. However, it is also beneficial to everyday people who want to maintain a healthy lifestyle while gaining other health benefits they may not have considered before.
Protein is one of the essential building block of muscles, skin and hair. The body needs it for muscle growth, producing hormones and enzymes. The possible benefits of whey protein include the following:
Protein supplements like whey protein and protein rich foods helps the body in weight management as it keeps the appetite full for long duration due to which you will not indulge in snacking and munching. Therefore, you can stay away from obesity problems.
Since protein is one of the essential elements in muscle recovery and muscle growth, gym freaks and body builders believe that consuming whey protein will help in building muscle mass.
Quick source of protein
Daily requirement of protein for a man weighing 50Kg is approx 40 grams (0.8 grams of per kilo gram of your weight). People find it challenging to consume protein from their regular diet or vegetarian food to meet the daily requirement. On the other hand, most of the whey protein companies provides 24 grams of protein in a scoop. It can be mixed with 200-300ml water or milk and it can be consumed very easily.
Since we discussed the key benefits of whey protein that how it can help in muscle growth and muscle recovery. But Is whey protein safe to drink? Let us discuss on some of the cons of drinking whey protein.
Is Whey Protein Safe to drink?
The truth is that whey protein might not be what you think it is. It’s not all it’s cracked up to be, and it might cause more harm than good.
First of all, it’s not really a dairy product. Whey is a by-product produced during the process of making cheese. This protein source is also used in most protein powders and shakes. If you love your whey supplements, then you probably have no idea how harmful it can actually be when you take too much of it.
It is a by-product of cheese production. The most popular whey protein powder is made from cow’s milk, but you can also get it from goat and sheep milk. Whey protein is considered to be a complete protein source because it contains all of the essential amino acids.
Whey protein powders are not required to undergo any form of safety testing before they hit the shelves, but they are generally considered safe when taken as part of a healthy diet. However, prolonged use may cause some unwanted side effects. Whey protein may cause bloating and stomach cramps,
There are plethora of risks covered in consuming whey protein which can be described as below:
- It may contain artificial sweetener, added sugar, extra calories, artificial flavors and some toxic chemicals.
- Since protein powder is a dietary supplement. Therefore, FDA has given the liberty to manufactures to evaluate the safety measures and label the products. However, there is no way to check for the quality of protein that the manufacturer has claimed.
- There are lot of fake products selling in the market which is not whey. So it is advisable to buy the whey protein from a trusted source only.
Please consult your doctor before consuming whey protein as it might damage your kidney.
Some popular brands for whey proteins
- Optimum Nutrition
- BSN Syntha-6
- Muscle Blaze
Finding the best whey protein for your need
There are many different kinds of protein powder, each with its own unique advantage. For example, some kinds of protein powder taste better than others and can be used to make tasty smoothies. Others are healthier and more effective.
So how do you choose which kind of protein powder to buy? It depends on your needs. If you’re looking for a whey protein powder, you might want to consider the following three factors:
- Health benefits