Side Effects/Dangers of Whey Protein – How Much Should I Take?

Is whey protein really safe? 

Today, we evaluate the star-ingredient of every bodybuilder’s diet plan…

All of a sudden, there’s so much hype about whey protein side effects… Why?

“Whey Protein”, is among the most vital supplements for everyone associated with fields that require physical prowess. 

You can consider bodybuilders, wrestlers, athletes, or any similar professional. Whey protein constitutes a significant portion of their diet. 

However, allotting that much proportion of the overall diet regime to whey protein is the main cause of concern.

While there are substantial reasons for adopting whey protein as a key component of fitness diets, is it always safe?

Whey protein is all about its mind-blowing benefits before the concerns of side effects.

But, in today’s blog, we’ll look at the other side of the spectrum and detail the potential whey side effects further down in this blog. 

But, before that, we need to know all about whey protein. After all, why is whey protein the go-to protein powder for many millennials?

Let’s find out…

What is Whey Protein?

This is the protein powder to support your protein requirements for various purposes. The term ‘whey’ comes from the key source of the components. 

Whey is termed the liquid that separates from milk after we make cheese from it. The amino acids present in this liquid have various health benefits including muscle-building qualities. 

This complex is known as whey protein. 

Among all the amino acids present in whey protein, Leucine constitutes the majority proportion. 

Depending upon the processing technique, whey proteins are of three different types:

• Concentrate
• Isolate
• Hydrolysate

The whey protein hydrolysate is the easiest for the body to process. Your body can break up its components and easily digest them to fulfill the protein requirements. 

Usually, people consume whey protein in the form of a shake. You can make this shake by adding water or milk, whatever you prefer. 

Now, while there are many whey protein benefits based on personal accounts of users, there are some concerns over its usage and safety. 

Hence, we’ll go through side effects and later try to find out what is a safe amount for consumption.

10 Whey Protein Side Effects | Why You Should Not Take It?

Although whey protein is popular for its benefits. But, if you commit any mistakes in its usage, it may easily harm you. 

The following are the dangers of whey protein:

1. Digestive issues
2. Kidney damage
3. Liver damage
4. Increases risk of osteoporosis
5. Nutrient deficiency
6. Intestinal problems
7. Effects of Cardiac health
8. The decline in blood pH levels
9. Hair loss
10. Risk of allergies

Let’s understand these risks from whey protein consumption in more detail…

#1: Digestion Problems

This is the primary and the most common issue someone can encounter due to the consumption of whey protein. For beginners generally, whey protein upset the stomach.

As whey is milk-derived, it can easily trigger lactose intolerance problems. Also, it may lead to common digestion problems, such as diarrhea, bloating, and gas.

Whey protein complexes are heavy compounds. They take time to digest and dissolve in the body. 

However, backing up the whey protein intake with the right amount of physical exercise helps here.

Although Lactose is among the constituents in whey, its intensity in the whey protein isolate is manageable by the digestive system. Even if you are lactose intolerant. 

You can choose low-intensity, plant-based protein powder to avoid bad effects of whey protein on digestion. 

#2: Kidney Damage

Digestion is not the only vital thing that whey protein may affect. If the consumption is misappropriated, it can potentially damage the kidney as well. 

Frequent use of protein powder raises the urinary volume. Also, the plasma urea content levels up gradually with the use.

It does not come easily into notice, but the calcium excretion in urine also increases. All these things overload the kidney’s work plate.

Most of the time, your water intake lags behind par. It leads to the crystallization of whey protein granules.

This may eventually give rise to kidney stones. So, you must always take care of the follow-up regimes while consuming whey protein and up your water intake.

Failing to do so may aggravate whey protein side effects for kidney.

#3: Liver Damage

Another vital organ you may put in danger by consuming whey protein!

However, it is not an established fact. Neither are there studies to support liver damage by proteins.

In fact, protein is necessary for the liver for a few functions. It helps turn fats into lipoproteins. 

Controlled consumption of whey protein helps in the successful processing of liver fat. But the problem arises when the consumption becomes inappropriate in any manner.

The liver flushes out toxic components from the body. These components include ammonia as well which comes from protein synthesis inside the body. 

These factors make the liver an important organ that must be kept in the right shape.

So, although whey protein side effects for liver are very rare, one must always take care of it. 

#4: Risk of Osteoporosis

Well, osteoporosis seems an unlikely term in the list of negative effects of whey protein. However, several observations make it a considerable concern and there’s a logical reason for this. 

An excessive amount of protein may lead to the decline of calcium retention in the bones.

The lack of calcium in bones will lead to the weakening of bone and eventually osteoporosis. It’s a condition when your bones tend to become porous and hollow.

On the other hand, some research states the opposite. They do not support the notion of osteoporosis due to whey protein intake.

They believe that proteins instead work to prevent the bones from osteoporosis. But just to be sure, keep track that the intake does not exceed the healthy limits.

#5: Nutritional Deficiency

Your body not being able to process the whey protein effectively may lead to several problems. 

Severe constipation is among these problems and nutritional deficiency is also associated with it.

People on a protein diet usually ignore the importance of fruits and fresh vegetables. This leads to a lack of fiber content in the body.

In the absence of a sufficient amount of fiber, the excretory system is not able to fully flush out the waste from your intestine.

The blocked intestinal cavity is not able to suck out nutrients from the food you are having. All this leads to a chronic imbalance within your body.

Hence, it becomes important to buck up on your overall diet to avoid protein powder side effects.

These were the major whey protein side effects. Moreover, there are a few other lesser-known problems associated with whey protein consumption.

It’s important to have a close look at them as well…

#6: Intestine Problems

Gastrointestinal problems are also among the whey protein powder side effects. 

Prolonged use of whey protein is responsible for the gradual decline in the number of good bacteria in your gut.

This may induce gas trouble, indigestion, or even stomach pain. It also reduces your ability to digest dairy products. 

#7: Cardiac Issues

Whey protein intake is somehow responsible for the imbalance in blood sugar levels. Protein increases the number of saturated fats within the body.

This may result in several heart problems like arrhythmia and cardiac arrest. Hence, it’s important to keep track of your heart health while consuming whey protein.

#8: Decline in Blood pH Levels

Although whey protein is completely processed by the digestive system, blood also takes the hit among the disadvantages of whey protein.

The ideal pH of Blood is around 7.35-7.45. But for the people who consume whey protein, it may fall low. This increases the acidity of the blood and may give rise to several health problems.

#9: Effects on Hair Loss

“Whey protein side effects for hair loss” may sound a bit counterintuitive. 

After all, protein is supposed to be beneficial for hair health. Then, how come this disadvantage of whey protein for hair?

Yes, protein is good for hair. But excess will switch the effects to the other side. The Association between whey protein and hair loss is quite relatable as well.

Excess protein in the body will make the hair stands brittle and more susceptible to damage and hair fall.

Finally, the last concern…

#10: Allergies

The most likely among all the whey protein side effects is allergies. As we already know, the primary source of whey is cow milk. 

Anyone who is allergic to milk and dairy products will respond badly to whey protein. These allergies will, obviously, show the whey protein side effects on skin.

Also, few people are allergic to specific amino acids, which are difficult to find out. This always remains a concern while using whey protein. 

Well, you must have awareness of all these issues related to whey protein before you start taking it. 

As is clear from the above discussion, the main concern around the side effects of whey protein largely depends on the amount you consume.

So, let’s see how to use the supplementation in order to avoid whey side effects…

How Much Whey Protein Should I Take and When?

Whey protein is, no doubt, a supreme supplement. But you need to keep track of its dosage to avoid whey protein side effects.

The human body needs a certain amount of protein per day to keep running its vital functions. However, this amount is not fixed for all.

The protein requirements slightly vary from person to person. For most people having an average lifestyle, it’s around 1g per kg of bodyweight.

People who indulge in rigorous physical activities, such as weight training or high-intensity sports need more protein. 

Moreover, any time in the day is suitable for protein consumption. However, protein metabolism works the best in the daytime. 

No matter what your daily protein requirement is, try to limit your whey protein intake below 40-45g for a day. 

As we can see now, there are some risks and safety considerations associated with the use of whey protein. Why do we still use it?

Well, because of the amazing benefits it delivers. Let’s have a look at these benefits as well…

Science-Backed Benefits of Whey Protein

Even after all the related risks, people still use whey protein. It’s all because of the whey protein benefits.

Key benefits of whey protein are:

1. It helps to easily fulfill the daily protein requirements of the body.
2. Whey protein is a perfect supplement to support lean muscle growth.
3. It supports the fat-burning processes inside the body.
4. Helpful in treating type-2 diabetes.
5. Cools down the severity of inflammatory bowel disease.
6. Improves the antioxidant responses of the body.
7. Counters inflammation and other reactive disorders inside the body.
8. Lowers high blood pressure.
9. Offers a satiating feeling for long durations. 
10. Thins out the blood fats.

Scientific research supports all these benefits. These are the reasons behind whey protein being among the most popular food supplements.

However, will whey protein offer the same benefits even if you consume it without exercising?

Let’s address this most common question people usually ask about whey protein…

Can I Take Whey Protein Without Exercise?

Well, you can, but there are so many ifs and buts attached with this answer. 

You can definitely take whey protein without exercise as our body has its protein requirements. Doesn’t matter if you do the workout or not.

Proteins have a lot of functions to carry out within the body. 

However, know that it is possible to meet most of these needs by our regular diet. Still, you can make up for the shortage of proteins left after your diet through whey proteins. 

Perhaps the only thing to keep in mind is to not exceed the use above healthy limits.

Studies show that rigorous or excess use of protein may lead to serious adverse effects. It may cause chronic damage to your liver, kidney, and other vital organs. 

Overconsumption of any macronutrient, even protein, will lead to unhealthy weight gain. Hence, it’s important to make sure that the amount of intake is within healthy limits. 

It can serve a number of purposes for the people who take whey protein. Let’s have a look at some of them…

Why Should I Use Whey Protein?

Whey protein has a multi-faceted scope of utility. People use it differently for different purposes. 

Following are the few common uses of whey protein:

#1: Supplement for Muscle Building

“Proteins are the building block of muscles”. It’s much of universal truth. Almost everybody knows it. 

At least, people who engage in bodybuilding know the importance of protein in muscle growth.

They most often use whey protein concentrate to supplement their diet. This covers up for the lack of essential amino acids in their diets. 

#2: Weight Loss Aid

Another really important and prominent application of whey protein!

It catalyzes the pace of fat burning inside the body. Protein does help to lose weight when taken in appropriate amounts.

In fact, whey protein is ideal to support the lean growth of your body. Several amino acids present in whey protein composition even initiate a few fat-burning processes inside the body. 

#3: A Healthy Beverage

Many athletes and sportspeople add whey protein to their skip-a-meal smoothies or other beverages. 

It helps to lower the calorie intake by replacing the high-calorie meal with a protein-rich one. 

It’s an extremely useful drink while recovering from a severe injury. Furthermore, it is helpful while recovering from a prolonged illness that has made your body weak.

Other than these, whey protein may serve a few more causes. 

Now, we know enough on the subject to summarise the blog…

Takeaway

Everyone is suddenly conscious of the side effects of taking whey protein in spite of its long use in history among bodybuilders.

Well, the matter came to this extent only due to the excess presence of whey protein in people’s regular diet regime.

Whey protein is full of health benefits. But only when you limit its usage to a healthy amount.

Exceeding the dosage or misappropriating the consumption may lead to side effects. 

Hence, it’s better to stick to the books and use whey protein as it is meant to be used. 

Hope the above information helped you. 

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