Introduction
Whey protein powder remains a high-quality protein source. It can be helpful for individuals who seek to meet their high protein requirements. Such individuals include athletes, sports players, and other physically active individuals who work out regularly.
Why Dietary Protein Is More Important Than Supplements?
It is interesting to note that most individuals opt for whey protein supplements without realizing that a balanced diet should include a variety of protein sources derived from whole foods consumed through one's daily diet to support essential body metabolism. If one's protein needs are met through their diet, using whey protein powder is unnecessary. Consuming protein without identifying the body's requirements, especially when not pairing it with good workouts, can be counterproductive. Good sources of protein can be obtained from meat, poultry, fish, eggs, Greek yogurt, green vegetables, legumes, tofu, and similar sources in the diet.
Why Whey Protein Can Be Beneficial?
Whey protein contains all of the essential amino acids needed for the body. Essential amino acids are necessary for protein synthesis, but the body cannot produce them on its own. They can be obtained from the diet or protein supplements recommended by a registered dietician. Whey protein is easily digestible compared to other protein sources. According to The Academy of Nutrition and Dietetics, athletes should obtain at least 1.2 to 2.0 grams of protein per kilogram of body weight daily. Higher amounts of protein would be necessary for building, repairing, and maintaining muscle health.
Whey protein powders can be useful for individuals who do not have a milk or dairy allergy. They are typically low in carbohydrates, which is why nutrition recipes recommend combining whey protein with carbohydrate-containing ingredients like milk, bananas, or flavored yogurt in a smoothie to improve exercise endurance or stamina. One can also pair whey protein with carbohydrate-rich snacks like yogurt with fruits, granola, or sandwiches for a more complete meal experience and to aid in post-exercise recovery.
Who Should Not Consume Whey Protein?
The following groups might not benefit from whey protein powder:
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Individuals with a milk allergy should avoid whey protein powder and consider vegan protein powders as substitutes. Although whey protein is lower in lactose than most dairy sources like milk or yogurt, it still contains some lactose. For those who are lactose intolerant or allergic to dairy products, a whey protein isolate may be an option, as it is typically very low in lactose. However, it is important to consult with a registered dietician.
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Individuals with kidney diseases should consult with a healthcare provider before using whey protein supplements.
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Those taking systemic medications should consult with their healthcare provider before adding whey protein powder to their regular diet. Research has shown that whey protein supplements can interfere with the absorption or delay the drug-based effects of systemic medications such as Levodopa, Albendazole, Alendronate, and antibiotics. If individuals are taking any of these medications, it is recommended to choose dietary protein sources rather than protein supplements, even if they are vegan-based. Nutrition research has also shown that whey protein powders can decrease the efficacy of antibiotic drugs and bisphosphonates.
What Are the Adverse Effects of Whey Protein?
Consuming high doses of whey protein supplements even in healthy individuals would be capable of producing the following side effects:
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Increased bowel movements.
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Nausea or vomiting sensation.
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Thirstiness or feeling dehydrated.
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Bloating.
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Reduced appetite.
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Tiredness.
What Are the Alternative Options for Whey Protein?
Individuals with gluten or lactose allergies may do well with a whey isolate or consume only a whey protein concentrate. However, it is best if these individuals opt for vegan or gluten-free protein powders like pea protein, soy protein, or hemp protein instead. Since whey protein is derived from milk, it cannot be considered vegan. Therefore, if someone is looking for vegan protein powder alternatives that are gluten and dairy-free, the products mentioned above would be a good choice instead of whey protein.
What to Consider When Buying a Whey Protein Supplement?
Given that protein powders are typically considered supplements and are minimally regulated by the FDA, the quality of the protein brand one consumes matters a lot. When purchasing these supplements, it is recommended to consult a dietician or nutritionist and ensure that the recommended brand is safe by checking if it is approved by third-party testing agencies. This is especially important for competitive athletes, who should choose a protein powder that has been third-party tested to avoid accidentally consuming any prohibited substances. It is essential to read and check the ingredient label or list, which provides insight into the added ingredients, along with whey protein, that contributes to an individual’s daily dietary intake.
Most protein powders containing whey also contains various ingredients, including non-nutritive sweeteners such as stevia or monk fruit, added sugars, herbs, and caffeine, all of which may potentially harm one's health. If a healthcare provider has recommended a whey protein supplement, it would be ideal to have it checked before consuming, as some supplements may contain added ingredients. A registered dietitian can review the supplement to ensure that it does not interfere with any other medications or cause any renal stress based on one's lifestyle, weight, and risk factors.
Conclusion
Whey protein is commonly used as a dietary supplement to promote muscle growth and repair, aid in weight loss, and improve overall athletic performance. Consuming whey protein supplements beyond one's needs may not result in extra muscle gains and may instead do more harm, especially if someone is on systemic medications or prone to lactose and gluten allergies. Nutrition experts recommend that dietary protein sources play an important role in shaping one's lifestyle and health. Consulting a registered dietitian to determine one's bodily protein needs can help decide whether a whey protein or alternative supplement is necessary or not.
