Why Is Whey Protein Harmful?

Prolonged consumption of whey protein can lead to some long-term side effects, which might prove to be harmful to the body.

• Gastrointestinal issues: This can lead to an imbalance in the good bacteria in the gut and an increase in the number of bad bacteria, which may cause stomach pain, constipation, and gas.
• Weight gain: Consuming protein-rich foods in the regular diet along with protein-loaded supplements can surpass the daily threshold of protein requirements, increasing weight.
• Kidney problems: Can hamper the regular functioning of the kidneys by increasing the plasma urea content, urinary calcium excretion, and urinary volume and may lead to kidney stones.
• Liver problems: Though whey protein is known to aid muscle synthesis, over time, it can result in undesired outcomes and liver damage if consumed without exercising.
• Heart issues: Experts have linked high-protein sources with higher saturated fat levels, blood sugar levels, and blood acidity, which can eventually affect heart functioning.
• Increased blood acidity: Whey protein decreases the pH level of blood (the ideal range is 7.35 to 7.45), increasing blood acidity.
• Ketosis: These can act as an exclusive replacement for carbohydrates, hence they boost ketosis, a state of ketone formation due to the breakdown of fats for energy.
• Osteoporosis: This results in a mineral imbalance in the body, which reduces bone density and further leads to osteoporosis.
• High in added sugars and calories: Some brands of whey protein powders may wind up turning a glass of milk into a drink with more than 1,200 calories, risking an unhealthy spike in blood sugar and causing weight gain.

Milk is made up of a variety of components, including water, vitamins, carbs, and two major types of proteins:

• 80 percent of casein
• 20 percent of whey

Whey protein is the protein isolated from whey, which is the watery part of milk that separates from the curd in the cheese-making process.

Whey protein is usually available in powder form that can be added to smoothies, yogurt, water, or milk.

Whey protein is considered a complete protein because it contains all nine essential amino acids, including three branched-chain amino acids: leucine, isoleucine, and valine. These are well-known for their role in muscle protein synthesis and protection against muscle breakdown.

1. Whey protein concentrate (WPC): Most common and least modified type of whey protein with protein concentrations ranging from 30 to 90 percent.
2. Whey protein isolate (WPI): Processed to eliminate fat and lactose and contains a high amount of branched-chain amino acids.
3. Whey protein hydrolysate: More processed and predigested than WPC and WPI, making it more easily absorbable.
4. Whey protein blend: A mix of whey protein concentrate and isolate.
5. Native whey protein (NWP): Made by filtering raw milk to extract whey protein, instead of during the cheese-making process.

The general recommendations for whey protein dosage are about one to two scoops (25 to 50 grams) per day after a workout although this may vary depending on the current weight, diet, and other factors.

The guidelines for whey protein intake are:

• Active athlete: 0.75 to 1.1 grams per pound of body weight (along with strength training).
• Average person trying to lose weight: 0.75 grams per pound of body weight.
• Inactive person: 0.4 grams per pound of body weight.
• For people with HIV/AIDS-related weight loss: 8.4 to 84 grams per day.

For most people, whey protein provides several benefits, such as:

1. Promotes muscle growth and prevents muscle loss
2. Helps lose weight
3. Helps gain weight healthily
4. Improves athletic performance
5. Speeds up post-workout recovery
6. Helps manage blood sugar levels
7. Lowers cholesterol
8. Promotes synthesis of antioxidants and growth hormones
9. Controls appetite
10. Keeps you satiated