A complex protein,
Whey consists of many smaller protein sub-fractions like immunoglobulins (IgGs), glycomacropeptides, alpha-lactalbumin, beta-lactoglobulin, bovine serum albumin (BSA) and minor peptides such as lactoperoxidases, lysozyme and lactoferrin. Each of these protein fractions have their own unique health benefits. Protein has a high biological value rating and is a priority for many modern-day athletes. Dairy whey is a by-product of
cheese made from cow's milk which is filtered to remove the fat and lactose. This liquid whey is then dried and converted into a powdered form. Whey protein powder has a pleasant taste and is easily absorbed by the body. There are three different types of whey protein; whey protein concentrate, whey protein isolate, and hydrolyzed whey protein.
Side Effects of Whey Protein
There has been a substantial debate over the side effects of whey protein. Although there is no scientific evidence to prove its negative effects, experts insist that there can be some risk factors involved in its consumption. Some of its side effects are listed below.
- Increased stool frequency
- Diarrhea and vomiting in infants
- Fatigue
- Headache
- Loss of appetite
- Swelling and cramps
Since it is manufactured from cow's milk, people who are allergic to lactose or suffer from
lactose intolerance may develop
allergic reactions like rashes,
hives, itching, swelling of the lips, wheezing, etc. It's better if such people consult a doctor before incorporating whey into their diet. According to some experts, long-term and excessive intake of this protein can cause
kidney deterioration. Excessive protein in the blood reduces the kidney's metabolism rate and makes the blood acidic. Though there isn't any research that supports this idea, many experts believe that there is a risk of kidney damage.
Calcium is used to reverse the effects of blood acidity, but due to excessive intake of whey protein, calcium may get deposited on the kidney which leads to the formation of
kidney stones. Experts also believe that excessive intake of whey can cause
liver damage, as the ketone level in the blood increases and causes stress on the liver. They have also warned that too much intake of this protein can cause
osteoporosis, which can lead to joint problems in the long run.
Protein Intake and Health Benefits
Depending upon your body weight, protein intake varies from person to person. Generally, it is recommended to have one gram of whey protein per pound of body weight. However, a bodybuilder can consume 150 grams of whey protein per day. Some of its health benefits are given below.
- It helps increase lean muscle mass
- It is useful for weight loss or fat loss
- It helps in preventing cancer - especially breast cancer
- It strengthens immunity by increasing the glutathione levels in the body
- It helps in speedy recovery during illness by improving T-cell activity and reducing waste tissues
- It is beneficial in treating high cholesterol
- Helps HIV AIDS-infected people to gain weight
- Helps in treating asthma
It is used in infant formulas and acts as a source of nutrition for people with lactose intolerance. For individuals suffering from any kind of chronic or medical problems and allergies, it is advisable to consult a health care provider before consuming whey protein. Due to its high nutritional benefits and taste, whey protein can be consumed by people of all ages. But one shouldn't forget that excess of anything is bad and this holds true for whey proteins too.
