Whey is a popular protein supplement that many people use to help them build muscle, aid in weight loss, and more. But as good as whey is, some dieticians say that there is a thing as drinking too much whey protein. So here’s what you need to know about whey protein and whether or not you can drink too much of it…
Whey protein is the liquid part of milk and cheese that is rich in protein. It is a by-product of cheese and it can be found in food products such as whey protein shakes, powders, bars, and more. Whey contains all the essential amino acids that your body needs to grow and build muscle mass.
Many people use whey as a meal replacement because it’s fast, convenient, portable, affordable, and has a delicious flavor. But does this mean that you can drink too much whey? Let’s answer this question by looking at the facts…
Can You Drink Too Much Whey Protein?
Whey protein products are generally available in two different forms: concentrated or isolate powders. These are the purest forms of whey protein.
Concentrated whey powders are protein shakes with very high levels of whey, usually 30 grams or higher per serving. These high-quality whey powders are used in the manufacture of supplements and foods to improve and support muscle growth. Concentrated specialty whey protein powder is also used by many athletes to build muscle mass during a cutting period or as part of their pre-workout meal replacement diet for a quick, convenient way to fuel muscle growth while being weight loss friendly.
Because they provide so much nutrition at a low energy cost, these types of shakes should only be taken in small amounts for optimal absorption, usually 2-3 times per day.
For each kilogram of body weight, 0.8 grams of protein should be ingested each day. (1)
So, can you drink too much whey protein?
The answer is simple; yes you can drink too much whey protein. But, how much is too much?
First, if the majority of your protein intake comes from whey protein powder, it’s not a good thing. Most of your macros should come from whole foods and not from supplements.
Second, drinking too much whey protein can lead to some health issues; let’s see the side effects of whey:
Side Effects of Whey
- Bloating, Gas and Stomach Cramps
These symptoms are most likely linked to lactose or other digestive issues. However, the cause may or may not be related to lactose intolerance. Dairy can be particularly difficult to digest and therefore very problematic for those with dairy sensitivities.
- Blood Sugar Levels Rising Quickly
Another lactose and casein intolerance issue is blood sugar levels rising quickly. As a result of the above, you will test high blood sugar. This is also linked to a lack of water intake.
- Water Retention
As a result of the above, you will test for high blood sugar. This is also linked to a lack of water intake. This is also a direct result of lactose intolerance because your body will try and produce more insulin to get rid of the extra sugar. By doing so, it stores that extra sugar as fat and water retention in the process.
- Loose Stools
One of the reasons for loose stools is that you are intolerant to whey protein. If you have trouble digesting dairy, whey is not your best choice!
You can try a different protein powder than whey, check the article below:
Best Plant Based Protein Powder that Makes You Healthy
Benefits of Whey
We talked about the side effects of too much whey protein, let’s see the benefits now.
Whey protein powder has been one of the most popular supplements on the market for a number of years, and there is plenty of health benefits associated with it.
1) Whey Can Be Used to Improve Body Fat Loss
One of the surprising advantages of whey protein is that it lowers the amount of fat and increases lean muscle mass. (2)
Some of the best whey protein products contain additional ingredients, such as green tea extract, which help increase fat loss.
Even better results can be achieved by combining the use of whey protein with creatine.
Learn how creatine could boost fat loss:
Is Creatine Good for Weight Loss? Real Scientific Answer
2) Whey Protein Improves Recovery
When practicing exercises, it is necessary to take time to rest between sets and exercises.
Many people find that consuming whey protein provides them with the energy required to complete the next exercise without feeling fatigued.
On top of this, whey protein also provides a feeling of fullness, allowing athletes to push themselves harder during their workout.
Whey protein also improves muscle growth and recovery after a workout by reducing muscle soreness and speeding up recovery.
3) Whey Protein Improves Self-Esteem, Increases Confidence and Self-Motivation
Taking whey protein before an important event can give you the strength required to perform well.
It can also improve your confidence and help you overcome anxiety or other negative emotions that could be detrimental to your performance in a game or meeting.
Many professional athletes and other celebrities use whey protein supplements before important events to improve their performance.
4) Whey Protein Improves Bone Health
Whey also has many benefits for bone health, which is a very significant feature for women and men who are trying to avoid osteoporosis at any age.
As a complete protein, most whey protein powders contain essential amino acids, including isoleucine, leucine, and valine.
Above amino acids are very important for maintaining the health of bones, muscles, and connective tissues, which can result in more flexible joints, a reduction in the risk of osteoporosis when older, and other associated health issues.
Whey Protein Powder Recommendation
The perfect supplement for athletes or those on high protein diets is Precision Engineered whey protein isolate.
Each scoop contains 30g of protein, there are more than 5 grams of BCAAs too.
It’s easy to mix and 100% pure. Also, free from lactose 98%, free of aspartame, free of gluten.
Finally, it’s microfiltered for quicker absorption and delivery
If you want to get your protein from whole foods, check the article below:
21 Super Low Fat High Protein Foods for Weight Loss
Conclusion
You should eat everything in moderation. If you take too much whey protein, your body won’t like that because it needs macros from whole foods. Also, you may miss some essential micronutrients if you only rely on protein powders.
Thank you for reading.
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