You might have read about protein in your high school. Proteins are the body’s building blocks and are responsible for muscle growth and repair. It is a macronutrient that is comprised of one or more long chains of amino acid residues. Whey protein is a well-known and very popular supplement in the fitness industry. There is no bodybuilder or fitness professional in the world without knowing – how is whey protein made and the Health benefits and side effects of whey protein.
How is whey protein made?
Not all proteins are made equal. Some forms of protein are better and some are not. They differ by their amino acid structure. Milk is made of two types of proteins: casein (80%) and whey (20%). Whey protein is separated from the casein in the cheese-making process of milk. Whey of the liquid left during the curdling of milk. This liquid is then processed in industries to reduce lactose content and to make whey protein powder. Whey protein all 9 essential amino acids and can be considered as a complete protein.
The essential amino acids present in whey protein are absorbed quickly in the body and helps you increase strength, develop muscle. Whey protein powder doesn’t taste good on its own, which is why flavors such as Chocolate-, vanilla-, strawberry- and some others are used.
Types of whey protein
The liquid whey obtained during the paneer-making process is processed in different stages in industries. The whey protein powder obtained in each stage is categorized and is named separately. Whey protein is classified into 3 different forms.
Whey protein concentrate
What is whey protein concentrate? It is the protein powder obtained during the first processing stage. It is considered the purest form of whey protein with no added flavors and preservatives. This protein powder consists of 80% protein and Fats and carbs in trace amounts.The lactose found in milk may be indigestible to some people. Avoid whey concentrate and go for other types of pf whey protein.
Whey protein isolate
Whey concentrate is further processed to produce whey protein isolate. Whey isolate has reduced lactose content and is easily digestible. That powder contains 90% of protein. Whey isolate is available in different flavors and is costlier than whey concentrate.
Whey protein hydrolysate
The name itself defines the process, hydrolysis. It is a pre-digested form of whey protein and dissolves much faster in water than whey concentrate and whey isolate. It contains around 99% of protein. The cost of hydrolyzed whey is way higher than other protein forms.
Health benefits of whey protein
Whey protein is beneficial in many ways,
Muscle growth: As mentioned earlier, the essential amino acids present in whey protein absorbed quickly in the body and helps you increase strength, develop muscle. Not just to build muscle. The body also needs protein to properly functioning the cell and immune responses.
Alters weight loss: Whey protein is completely a protein source with very less or no carbs and fats. The proteins you get from the whey protein are the most satiating macronutrient. As a result, you feel fuller for a long time and alters weight loss.
Whey protein lowers cholesterol: According to The British Journal of Nutrition, there was a significant decrease in LDL cholesterol and total cholesterol at week 12 in the people who consumed whey protein compared with the people who consumed casein protein.
Convenient to use: The most important benefit is that it is convenient. Easy to carry and quick option to replenish.
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Other health benefits of whey protein:
Over time, consumption of every protein lowers blood pressure, blood sugar and reducing symptoms of stress and depression.
Some studies also show that whey protein protects against cancer.
Whey protein can also reduce muscle fatigue after a workout.
Side effects of whey protein
Anything in excess has side effects. Whey protein has no exemptions. Irrespective of the health benefits, there are some side effects of whey protein are there,
- Some people are intolerant to dairy products and these people may be allergic to whey, especially whey concentrate. However, moderate doses do not cause any significant adverse effects.
- Consistent high doses of whey protein may cause acne in some individuals.
- You should limit the consumption of whey proteins with additives like maltodextrin. It is a white powder made from corn, rice, potato starch, or wheat and is high in glycemic index (GI) can cause some blood sugar if consumed in large amounts.
- Healthy individuals with normal kidney and liver function can tolerate daily supplementation of whey protein regularly with no documented side effects. However, people with kidney or liver problems should limit their whey protein consumption or should consult a medical professional.
Also there are several Whey protein myths.
When to take whey protein?
There is no particular time to take protein. You can take in any meal you like to. However, consuming protein post-workout is truly beneficial. Just make sure that you don’t consume too much protein at a time.
Now you know how is whey protein made and some of the side effects of whey protein. Irrespective of side effects, there are several health benefits of whey protein.
It is an exceptionally healthy way to add some protein to your diet. Anyone who is trying to gain some muscle wanted to fill nutritional gaps or wants to get enough protein can use every protein.
Anything in excess has side effects. Whey protein has no exemptions. Your body can only absorb 20 to 40 grams of protein at a time. So, don’t overdo it.
If you’re getting enough protein through your diet, then you don’t require a protein supplement. It’s important to read the ingredients list when you buy a whey protein, as some of them might have unhealthy additives like refined sugar.
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