Is Whey protein
safe to use ?
Whey protein is a popular diet supplement among people of all
ages. Weight-loss supplements contain whey powder as an appetite suppressor,
yet young men buy whey protein powder to improve their muscle mass.
Much of whey protein's appeal is in its texture. Whey is the
liquid left behind when milk
is turned to cheese. The protein in whey is one of the two main proteins in
milk, the other is a protein called casein. (When an acidic substance such as
vinegar is mixed into milk, these two proteins will separate -- the casein
proteins glob together to form solids called curds, leaving the whey as a
liquid.)
Whey protein may show up in your favorite baked goods or ice
cream as a way to replace the consistency of fat without the actual
fat. Like all proteins, whey protein is made of building blocks called
amino acids. Protein in the body is primarily used for muscle growth and to
repair tissues. When people digest food, they break down the proteins into
amino acids, and then use those amino acids to build new proteins.
Body builders prize whey protein as a good source of the amino
acids leucine, isoleucine and valine. Together these amino acids make up the
BCAAs (3-branched chain amino acids) that are important
in building muscle. There are nine essential amino acids that humans must
get from food to survive and thrive. In addition to BCAAS, whey protein also
contains all the essential amino acids.
Early studies have linked whey protein supplements with a stronger
immune system and athletic endurance. But whey protein supplements are touted
as a way to increase energy, fight stress and improve mental focus. Very early
studies indicate whey protein may have a role in the body's cancer-fighting
abilities. Whey protein is also said to help control blood sugar, lower
cholesterol, treat asthma and possibly prevent allergies.
Do whey
protein supplements work?
Whey protein supplements can certainly provide high-quality protein
in the diet. But most health organizations, including the Centers for
Disease Control and Prevention, recommend getting your protein from food and
not supplements if given the choice. Meat, poultry, fish, legumes, tofu, eggs,
nuts, seeds and milk are all good sources of the essential amino acids people
need.
Early studies have shown taking whey protein supplements before or
after exercise can improve muscle strength, lean-muscle growth and immunity. One
study of 387 U.S. Marines put protein supplements to test during basic
training. At the end of 54 days, the protein-supplemented group showed stronger
immune systems, with 33 percent fewer medical visits than the Marines given a
placebo, or a carbohydrate and fat supplement. Marines taking the protein
supplements also experienced less muscle soreness and had 28 percent fewer
medical visits for muscle and joint problems. The members of the group taking
protein supplements were also less likely to visit doctors for infections
during the study, published in 2003 in the Journal of Applied Physiology.
Among other protein supplements, small studies show whey protein
may have an edge at increasing muscle mass. In one study, researchers at the
Human Performance Laboratory at the University of Connecticut divided 63 men
and women into groups receiving a soy supplement, a whey supplement or a
carbohydrate supplement. Over the course of a nine-month training regimen,
researchers found that those taking whey protein gained several more kilograms
of muscle mass than people taking the other supplements, according to the 2013
article published in the Journal of the American College of Nutrition.
But the timing of taking whey protein supplements can change how
effective they are. A 2009 joint statement by the American Dietetic Association
(ADA), Dietitians of Canada (DC) and the American College of Sports Medicine
(ACSM) noted that eating protein during exercise did little to improve athletic
performance. The statement recommended eating a low-fat, high-carb snack that
is moderate in protein content before exercise, to make fuel available to the
muscles.
Protein digested after exercise provides the amino acids the body
needs to repair and build
new muscles. Eating whey protein right after exercise could be especially
useful because whey protein has a high level of leucine, an easily absorbed
amino acid, according to Joslin Diabetes Center.
Many of whey protein's purported health benefits are linked to a
powerful antioxidant called glutathione. People with HIV, liver disease,
diabetes and various cancers can all develop low glutathione levels in the
body. The body can make its own glutathione from the amino acid cysteine, and
whey happens to be high in cysteine. Studies confirm eating whey protein
increases the levels of glutathione in the body. However, there is only
preliminary evidence investigating whether whey protein has a meaningful effect
on the health of people with conditions linked to low glutathione.
Small studies done in people show whey protein may have a modest
effect on asthma symptoms, inflammation after stroke and some liver conditions
by indirectly increasing glutathione levels. Animal studies show whey protein
supplements fed to rats can prevent
inflammation and early signs of complications from obesity and
diabetes, according to a 2012 review published in the journal Lipids in Health
and Disease. The review also found promising evidence that whey protein can
trigger the release of hormones that make people feel full, and very
preliminary evidence that whey protein may help lower high blood pressure.
Whey protein also shows a potential for lowering blood sugar. A
study of 14 people with type 2 diabetes found that combining whey protein with
a high-sugar meal increased people's insulin production and quelled the
expected blood sugar spike following the meal. The study was published i 2005
in the American Journal of Clinical Nutrition.
Are whey
protein supplements safe?
The safety of whey protein supplements depends largely on the
dose. Most Americans eat twice the protein they need, according to the National
Institutes of Health (NIH). Excess protein of any kind will be stored as fat in
the body, and can increase the risk of dehydration.
Too much protein may also increase a person's risk for calcium
loss and osteoporosis. That's because acids are released into the bloodstream
when protein is digested, and the body uses calcium to neutralize these acids.
It is possible that the extra calcium needed will be leeched from bones,
according to the NIH. However, studies are inconclusive on this point. Some
research shows high-protein diets are correlated with more fractures, but other
research has found people with high-protein diets have increased bone density,
according to the Harvard School of Public Health.
Athletes can safely eat more protein than people who are not
physically active. In fact, an athlete who does not get enough protein will
sustain some muscle damage and take longer to recover. The average person needs
0.8 grams of protein a day per every kilogram of body weight. This translates
to about 50 to 65 grams of protein a day, or roughly 4 ounces of meat and 1 cup
of cottage cheese. On the other hand, an athlete may need 1.2 grams or even up
to 2.0 grams of protein per kilogram of body weight a day, according to various
statements by the American Dietetic Association, the American College of Sports
Medicine and the International Society of Sports Nutrition.
Because whey is a dairy product, people with milk allergies should
avoid whey protein. People who are lactose intolerant should also take caution.
Different whey protein powders can vary in calories, and fat and lactose
content. Whey protein isolate is 90 percent protein and contains little to no
fat, cholesterol or lactose. But whey protein concentrate can have 29 to 90
percent protein, and as the proportion of protein goes down, the fat and
lactose content in a whey protein supplement increases. Protein supplements of
any kind may cause additional strain on the kidneys if a person has a kidney
condition.
Most supplements on the market haven't caused problems, but there
is less oversight of supplements sold in the United States than of prescription
drugs. In their joint statement, the American Dietetic Association and the
American College of Sports Medicine noted some cases of protein supplements
also containing anabolic steroids. One 2010 experiment by Consumer Reports
tested 15 protein drinks purchased online or from stores in the New York metro
area. The study found three products that would exceed the daily limit of
arsenic, cadmium and mercury set by the U.S. Pharmacopeial Convention if a
person consumed more than the three recommended servings.
Whey protein may also interact with some medications. Whey protein
supplements can decrease the effectiveness of the Parkinson's drug levodopa.
Whey protein supplements may also reduce how much of the osteoporosis drug
alendronate is absorbed by the body, making the medicine less effective. Whey
protein supplements may reduce the effectiveness of quinolone and tetracycline
antibiotics. People with diabetes may experience changes in blood sugar when
taking protein supplements.
It is best to talk to your doctor about your athletic goals and
personal needs before starting protein supplements. Overall, the International
Society of Sports Nutrition considered a short-term regimen of whey protein
supplements safe for most healthy adults.
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