Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

  Whey protein is a collection of proteins found in whey, a byproduct related to manufacturing of cheese. It is a product derived from milk. It is used as a supplement that people use to help resistance exercise for boosting muscle protein production and the growth of lean muscle mass.

As a supplement, it’s made available in the market as dry powders with various levels of processing.

 Whey protein is a combination of beta-lactoglobulin, alpha lactalbumin, bovine serum albumin, and immunoglobins.

Types of whey proteins:

There are three primary types of whey proteins:

·       Whey protein concentrate (WPC)

·       whey protein isolate (WPI)

·       whey protein hydrolysate (WPH)

Health benefits of whey protein consumption

·       All the whey-derived compounds have antimicrobial and antiviral properties

·       boost immune defense and bone health

·        improve antioxidant activity,

·        protect against cancer and cardiovascular disease, and enhance the physical performance [1].

·       Whey protein intake may help weight loss

·        helps in lowering cholesterol, particularly in people doing resistance exercise.

Effect of Whey protein Supplement intake on Exercise Performance Recovery

 Intense resistance exercise or strength training can induce muscle damage that may be manifested as increased muscle soreness and impaired muscle function. Whey proteins help in muscle recovery from damage induced by vigorous exercise.

A study shows that whey protein intake after evening exercise and the following morning may improve muscle reconditioning following exercise, and may be beneficial for those aiming to enhance the recovery of force generation and maintain training quality [3].

 Are whey proteins safe to consumption?

  Protein powders are powdered forms of protein that come from plants such as soybeans, peas, rice, potatoes, or hemp, eggs, or milk (casein or whey protein). Whey protein is a milk derived protein.

 The protein powder composition varies between brands or manufacturers. It may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. Some of them might be harmful to the body if a low-quality powder is consumed. In moderate doses it is not dangerous to take whey protein.

 However, it depends on the manufacturer, that what other ingredients are included in protein powders such as artificial sweeteners which are high in calories. FDA has no regulations over protein powders, being a supplement product.

   Whey protein may be allergic to those with lactose intolerance to consume protein made from milk. It may cause stomach pains, cramps, poor appetite, nausea, headache and fatigue.

  The research studies related to regular intake of protein powders suggests both potential benefits as well as some risks are related to whey protein and high protein diets in general. Excess intake is associated with some health risks to liver; it also may aggravate acne, diabetes and gout with increased uric acid concentration although more studies are needed to substantiate it in a larger group. Extensive studies are to be conducted in order to understand the possible long-term effects of high protein intake and the effects of whey protein specifically.

When do you need an extra protein, in the form of protein powder or whey protein specifically?

You may need extra protein in Post-operative phase [after some surgery] with no wound healing, after burn injuries etc. Extra protein intake helps wound healing in such a critical phase when normal food intake is restricted. However, excess ingestion of protein powders in general is not recommended.

 The protein deficient risk groups and those who do vigorous exercise may consume good quality powder in moderation for a short period of time.

  Generally it is recommended that you may get protein from your diet including nuts, seeds, low-fat dairy products (yogurt, milk, cheese), legumes (beans, lentils), fish, poultry, eggs, and lean meat  etc. Instead of resorting to protein powders.

References

1.   https://www.researchgate.net/publication/259570207_Health_Benefits_of_Whey_Protein_A_Review
2.    https://www.medicalnewstoday.com/articles/263371#types
3.    https://pubmed.ncbi.nlm.nih.gov/24435468/
4.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
5.    https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders