Whey proteinaka whey proteinis one of the most popular supplements. But despite its many health benefits, its safety is also questioned.
Whey proteinIt is claimed that can damage the kidneys and liver and even cause osteoporosis.
What is Whey?
Whey protein It is a popular fitness and nutritional supplement.
It is made from whey, the liquid that is separated from milk during the cheese making process. Whey is then filtered, refined, and whey protein It is dried to turn it into powder.
Whey proteinThere are three main types of. The key difference between them is how they are processed.
Whey protein concentrate
It contains roughly 70-80% protein. Whey proteinIt is the most common type of milk and contains more lactose, fat and minerals than milk.
Whey protein isolate
Contains 90% protein or more. It is more refined and contains less lactose and fat, but also provides fewer beneficial minerals.
Whey protein hydrolyzate
This form is absorbed faster by the body.
Whey proteinis a popular choice among athletes, exercisers, and those looking to build muscle or lose weight.
Studies show that it can help improve exercise performance, increase muscle and strength, and even lose weight by reducing appetite and boosting metabolism.
Whey protein It is a complete source of protein, meaning it contains all the essential amino acids. Our body is specified as required essential amino acidsi cannot do so therefore need to get enough of the nutrients.
Whey proteinYou can prepare and consume it simply by mixing it with water or a liquid of your choice.
What Are the Benefits of Whey Protein?
Hormone Levels
Whey protein It is very useful for women. It does not cause fluctuation in hormone levels like other proteins.
Amino Acids
Amino acids They are chemical units that are not produced naturally in our body. Whey proteinis a good source of amino acids. They work together to repair bones, muscles, organs, and almost every piece of tissue in the human body.
Aging
Whey protein, glutathione includes. This is an antioxidant that scavenges free radicals and delays signs of aging. Glutathione is made from three main amino acids; cysteine, glutamic acid and glycine.
Whey protein it also slows down the degeneration of the muscles and keeps the muscles strong in old age.
Weight Loss
Whey protein It is low in carbohydrates and high in protein. This speeds up the metabolism to burn excess fat in the body. Researchers, whey proteinThey concluded that for up to two hours, he could easily control appetite.
Heart health
It causes heart disease, stroke, loss of speech, and poor memory. Whey protein It lowers LDL cholesterol. It lowers blood pressure and also reduces the risk of heart disease and stroke.
One of the best benefits is improving heart health. Whey proteinimproves the immune response and helps fight infections in women.
It strengthens the immune system by increasing glutathione production. This is a powerful antioxidant that helps detoxification.
Strengthen Muscles
To repair and strengthen the muscles whey protein is necessary. Exercise and daily exercises cause the muscles to deteriorate by depleting the energy levels in the body.
Whey protein is derived from cow's milk and is a great natural protein for building and repairing muscles.
Healthy Nails and Skin
The body needs protein to create healthy skin and nails. Whey proteinhelps the body to produce hormones and vital enzymes and keeps them working efficiently.
Blood Sugar Level
Whey protein gives the body a positive nitrogen balance. It also prevents fluctuations in blood sugar levels that can cause overeating. Whey protein Contains low levels of fat. This is very useful for managing glucose levels.
Bone Health
More than 65% of women suffer from osteoporosis, a condition that causes osteoporosis and increased fragility of bones. To build and maintain healthy bones, women need to consume healthy foods rich in calcium.
Whey proteincontains high amounts of calcium that prevents bone loss and keeps them strong.
Liver
Whey protein Supports the functioning of the liver when taken in moderate amounts. The liver carries about 500 functions in the body. This would be impossible without amino acids in it.
Skin and Hair Benefits of Whey Protein
Promotes hair growth
Since hair itself is made up of protein, protein is a very important component of hair. Protein deficiencycan cause hair loss problems.
Whey proteinis a convenient way to increase your protein intake. Regular consumption of high protein prevents hair loss and promotes hair growth.
Helps strengthen the skin
collagenis a structural tissue that provides elasticity to the skin. It makes up 30 percent of the body's total protein and helps strengthen skin, blood vessels, bones and teeth.
Consuming whey proteinwill provide plenty of collagen to keep skin firm and healthy.
Maintains skin elasticity
Whey proteinThe amino acids in it help maintain the elasticity and firmness of the skin.
Fights acne
The anti-microbial properties of whey work surprisingly on acne and pimples. It also helps lighten pigmentation and age spots.
What Are The Side Effects Of Whey Protein?
Whey protein Although it has many benefits, it also has some side effects.
Excessive Fat Gain
In most cases, whey protein supplements have extra carbohydrates in the form of sugar. Some of them are also oily. This unhealthy form of fat can cause weight gain.
Whey protein There is a risk of kidney stone formation when you consume it. While there is no direct cause, experts think this protein could make the situation worse for those who already have kidney stones.
Digestive Issues
In whey protein It contains lactose and if you are sensitive to it, you may experience digestive issues.
Gout Risk
Whey proteinestate goutAlthough there is no evidence that there is a direct cause of the disease, it could worsen the problem if it already exists.
Liver Problem
Whey protein Consuming excessively can worsen liver problems. Therefore, it is important to always consume protein in moderation.
Since it may interfere with the effects of the medication you are taking for liver disease, whey protein Consult a doctor before taking.
Heart Disease Risk
Experts, too much whey protein He thinks that consuming it can have dangerous effects on people suffering from heart disease. It can cause cardiac arrest, abnormal heart rhythms, as well as complete loss of heart function.
Blood Acidity Increase
Whey protein Another side effect of its consumption is the increase of pH in the blood. When there is too much protein in the blood, the kidney has problems metabolizing it. This causes the blood acidity to increase.
Osteoporosis Development
This situation is whey protein has been associated with the purchase. This is especially risky with prolonged intake of protein.
High amount whey proteinConsuming food can cause a mineral imbalance in the bones, which can lead to a decrease in the density of bone minerals.
Fatigue and Weakness
Some people whey protein It may also experience negative effects such as extreme fatigue and weakness due to digestive problems while consuming it.
Also, bloating, gas, cramps, etc. such ailments may also occur. This is because some people's bodies cannot process or break down the protein they consume.
Ketosis Development
Whey protein Another common side effect of its consumption. This is a condition that occurs when abnormal levels of ketone bodies are found in the blood.
If you put yourself on a diet low in carbohydrates and high in protein, energy is burned using fat in the body.
When there is no fat, protein is used. This puts enormous pressure on the liver and causes damage over time.
Diarrhea
Extreme whey protein Another side effect of its consumption is diarrheadir. This is part of the protein's effect on the digestive system.
Grunt
Most people, especially lactose intolerance If there is, to whey protein shows an allergic reaction to Such people may have difficulty breathing and may suffer from symptoms such as wheezing. In this case, it is necessary to consult a doctor.
Swelling in the throat, mouth, lips
To whey protein Another symptom that comes with an allergic reaction to it is swelling of the throat, mouth, and lips. Although it is not painful, it can be extremely uncomfortable.
Nausea
It, whey protein It is one of the common side effects of taking it. In many cases, people also suffer from vomiting. The key to avoiding this uncomfortable side effect is to reduce your protein intake.
How Much Whey Protein Should You Take?
Whey protein it is generally safe and many people can consume it without side effects.
Commonly recommended dosage is 1-2 spoons (25-50 grams) per day, however it is recommended that you follow the instructions on the package.
Getting more than this will not provide any more benefits, especially if you are already eating enough protein.
Whey proteinIf you experience unpleasant symptoms such as bloating, gas, cramps or diarrhea after taking the medicine. whey protein isolate powder try.
Alternatively, try a non-dairy protein powder such as soy, peas, eggs, rice, or hemp protein.
How to Use Whey Protein?
Whey protein is available in a variety of forms, such as whey protein bars, whey protein shakes, and whey protein shakes.
Whey proteinitself does not have a very attractive taste. For this reason, it is mixed with other foods such as fruit and nuts to make the taste more appealing. Whey protein used as follows:
- a teaspoon when baking cookies whey powder add. This will increase the protein levels in the body.
- A spoon to prepare this protein-rich drink whey proteinMix in 200 ml of water. Set aside the mixed protein for a few minutes. This will help dissolve the powder completely. Drink this juice.
- Whey protein It is best consumed immediately after a strenuous workout. This will provide the muscles and cells with the proper nutrition that needs to be repaired.
- Your oats, cereals and pancakes for a protein-rich breakfast whey protein You can add.
- If you are looking for a quick snack at work, then one with some nuts, fruit and ice cubes for a nutritious and tasty shake. whey protein shake Prepare.
- Mix a spoonful of protein powder in the yogurt; Season with fruit, nuts and chocolate.
As a result;
Whey protein it is safe and many people can use it without negative effects.
However, it can cause digestive symptoms in those with lactose intolerance, and those allergic to cow's milk may also be allergic to it.
If you experience side effects, whey protein isolate Or try the milk protein alternative.
Despite these exceptions whey protein It is one of the best supplements on the market. Its beneficial roles in strength and muscle building, recovery and weight loss are supported by studies.
