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As I briefly mentioned in the last section, foods that … While physical activity can increase the “good bacteria” in your gut, supplementing with whey protein can counteract those positive effects. In fact, studies show that this is a normal bodily response and not usually a cause for concern (16, 17). In an analysis of 36 studies, scientists found no evidence that eating too much protein was bad for bone health. Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. Allergy: If a person is lactose intolerant, then it is recommended that the person should not consume whey protein.Although it contains only about 8% to 10% lactose, it might still trigger allergies in certain people. Unfortunately for whey protein consumers, the breakouts often don’t stop after puberty. Because whey protein comes from cow’s milk, people with a cow’s milk allergy may be allergic to it. More research is needed, and until then we really don’t know the extent in which whey protein can harm our bodies. But are there any whey protein dangers? You can also try taking a soluble fiber supplement. Most of the times, bodybuilders don’t check the ingredients and … When the balance shifts and one’s microbiome contains too much “bad bacteria,” one can experience uncomfortable symptoms such as severe and chronic bloating, constipation, stomach pain, gas, and other gastrointestinal distress. The present study evaluated the effects of whey protein supplementation on body composition, lipids, insulin and glucose in comparison to casein and glucose (control) supplementation in overweight/obese individuals for 12 weeks. The truth is, it could be even worse than these initial outcomes. In regards to liver function, those who live generally sedentary lives are most affected. Whether you run on an empty stomach or have a snack beforehand is really up to you. A 2018 study that looked at athletes who specifically supplemented with whey protein found a decrease in the participant’s beneficial bacteria and an increase in the harmful bacteria. It’s when the exercise feels impossible to finish. Athlete or not, no one wants to contend with these awful feelings on a day-to-day basis. A commonly suggested dose is 1–2 scoops (25–50 grams) per day, but it’s recommended that you follow the serving instructions on the package. Most of whey protein’s side effects are related to digestion. Experts say cardio, strength training, and yoga done during the day can help you sleep better, especially during the COVID-19 pandemic. Whey protein can be found in meal replacement shakes and other diet-related food products that promise weight loss or increased muscle mass through food alone. But despite its many health benefits, there’s some controversy surrounding its safety. In some cases, a cow’s milk allergy may trigger anaphylaxis, a severe, life-threatening allergic reaction. This makes hydrolysed whey protein the optimal choice for recovery. However, it may cause digestive symptoms in those with lactose intolerance, and those allergic to cow’s milk may be allergic to it. However, constipation is more likely caused when people eat fewer fruits and vegetables in favor of whey protein, especially when they’re on a low-carb diet. Although you might already use a whey protein supplement, did you know there are different forms with different benefits? Please verify that you are human by clicking the "I am not a robot checkbox". Other studies however, have shown no specific benefits. It’s not necessary to invest in expensive and skin-damaging treatments to cure severe cases of acne. If you’re using whey protein to build lean muscle you probably don’t want to gain … Nevertheless, cow’s milk allergies are very rare in adults, since up to 90% of people with cow’s milk allergies outgrow them by the age of three (8). Here’s Tips on How and When to Exercise That Can Help, The Pros and Cons of Running on an Empty Stomach, Germs at the Gym: How to Work Out Without Worry, How to Do Crunches and Other Exercises for Toned Abs. Some people have problems digesting whey protein and experience symptoms such as bloating, gas, stomach cramps and diarrhea (5). Here is how…, Walking is great for your health, but how much do you need to walk to aid weight loss? Your body cannot make essential amino acids, so it’s important to get enough of them from your diet. If hydrolysed whey protein is so good, would athletes and bodybuilder be best taking hydrolysed whey protein as their core protein supplement? The whey is then filtered, refined and spray-dried into whey protein powder. Researchers found that when not exercising, the proteins from the whey supplement ended up going to the liver for processing—instead of being used for muscle synthesis. One major caveat, however…, Public gyms can sometimes be a breeding ground for germs that cause illness. Fruits and vegetables are a great source of fiber, which helps form stool and promotes regular bowel movements (13). Some people also report side effects from taking whey protein; if you notice adverse health effects after eating whey protein stop consumption. It has a variety of research to support its beneficial roles in strength and muscle building, recovery and weight loss. The liver helps detoxify harmful substances in the blood like ammonia, which is a by-product of protein metabolism (27). Expert interaction and enriching peer discussions. In turn, the body would release more calcium from bones to act as a buffer and neutralize the acidic effects (31). Eating a high-protein meal can raise the pressure inside the kidneys and cause them to filter more blood than usual (14, 15). In fact, studies have shown that taking whey isolate may improve your blood cholesterol levels, blood sugar levels and other health factors. Whey protein is not needed to “get swole,” and it’s not worth risking the side effects. Whey protein is one of the most popular supplements on the planet. Healthline Media does not provide medical advice, diagnosis, or treatment. This is reason enough for you to supplement your protein intake with whey protein. In fact, the liver needs protein to repair itself and convert fats to lipoproteins, which are molecules that help remove fats from the liver (21). Although there are no real whey protein side effects that you have to worry about, one thing I do recommend is buying a trusted brand. During this process, some of the lactose and fat is removed to render a product that’s about 90-95 percent protein. But is it real? That said, whey protein is safe for most people and a convenient way to increase your protein intake. In regards to dosage, authors found that 40 grams or more of whey protein a day resulted in these adverse effects. Soy vs Skim: How the Dairy Industry Twists Results To... What Exactly Is A2 Milk? I’ll Pass on the Protein Powder. But most of these side effects are related to lactose intolerance. Whey protein powder can have a dangerous effect on the immune system for those who have even a mild allergy to milk protein. Whey is the liquid byproduct of the cheesemaking process. Whey is still the most commonly used protein supplement by athletes and trainers according to a just-released paper, “Whey protein supplementation and its potentially adverse effects on health: a systematic review.” [1] Per the review’s title, whey protein is not the healthy muscle-maker that marketing makes it out to be. Possible Liver Damage. Fasting insulin (chronically) tends to either be not affected or reduced, although the latter is usually confounded with weight loss. Risk Of Gout: Although there is no evidence that whey protein is a direct cause of gout, it can worsen … For most people, whey protein supplements in recommended doses don’t pose any health threats. Whey protein is one o… The Dangers. Whey Protein Buying Dangers. Moreover, it helped reduce blood triglycerides by approximately 15% and cholesterol by about 7% (22). To help determine if kipping pullups are right for you, this article examines what they are, benefits, the differences between standard pullups, and…, Researchers found that playing golf regularly, at least once a month, was associated with a lower risk of death. Whey protein, pictured here, is used for many things including muscle building and weight … Most allergies occur when the body produces an immune response to a protein. Constipation is not a normal side effect of Whey Protein. However, he was also taking a variety of other supplements. All rights reserved. In fact, these are the substances of choice for most protein powder consumers worldwide. If you have liver disease, check with your doctor before taking whey protein. Whey protein is a complete and high quality protein, with all the essential amino acids. Most of whey protein’s side effects are related to digestion. The research is mixed on what is best. This becomes an issue because consumers are led to believe that whey is akin to a superfood, when in reality it could damage their liver over time. If you suspect that whey protein makes you constipated, check whether you are eating enough fruits and vegetables. Side Effects and Dosage of Whey Protein. However, an intolerance is caused by an enzyme deficiency and does not involve the immune system (10). Based on your goals, whey can help you optimize the results from the hard work you put in at the gym. These leaders are moving the needle toward plant-based fuel in sport, but the misconception surrounding dairy and performance nutrition still lingers. In a few short weeks arm yourself with the knowledge you need to improve your overall health, learn new skills, or even inspire a career change. People with dairy allergies or trouble digesting lactose can experience gastrointestinal discomfort if they use a … During an intense workout, the “pain cave” is the point of physical and mental fatigue. 1. People who are lactose intolerant don’t produce enough of the enzyme lactase, which your body needs to digest lactose (5). There are three main types of whey protein. Whey is one of the proteins found in cow’s milk and other dairy products. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? The amino acid creatine is included in numerous protein supplements, as it is believed to improve athletic performance. That said, there is evidence that a high-protein diet can be harmful for people with kidney disease. You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Essentially, this indicates an increased taxing of the kidneys, which marks the first step in kidney disease. However, what constitutes as high is easily within the realm of typical for most athletes. *This article is reprinted with permission from Switch4Good. It’s not uncommon to see an adolescent bodybuilder with a face full of red, bulbous acne. It’s not about how good you are in your prime, it’s about how long you can stay in your prime. Alternatively, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein. People who regularly participate in sports, lift weights, or have very active lifestyles will need much more protein than the average person with a sedentary lifestyle. Creatine has actually been shown to enhance muscle mass and boost strength in research studies. High Levels Of Toxic Heavy Metals. There is some concern that too much protein may cause calcium to leach from the bones and increase the risk of osteoporosis, a disease characterized by hollow and porous bones (29). Or, at the least, don’t buy sketchy looking brands. If you have a cow’s milk protein allergy, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein. However, this does not mean that a high-protein meal harms the kidneys. For example, a detailed review of 74 studies on protein’s effects on the kidneys concluded that there is no reason to restrict protein intake in healthy people (18). Constipation is not a normal side effect of whey protein. Based on their findings, the authors of this systematic review concluded that the consumption of whey protein was most associated with negative side effects when taken in “high” dosages (40 grams or more) over an extended period of time. Furthermore, several studies suggest that elderly people, who are prone to osteoporosis, should eat more protein to help maintain strong bones (35, 36). If you are unsure whether your symptoms are due to an allergy or intolerance, it’s best to check with your doctor. However, newer research has shown that the body counters the effects of calcium loss by increasing calcium absorption from the gut (32, 33). To make whey-based protein supplements, the liquid whey is processed into a powder form. Whey protein can destabilize the gut microbiota. One scoop of Muscle Milk protein powder contains 25 grams of whey protein. The key difference between them is how they are processed (1). Whey Protein Dangers to Your Health. Whey Protein Dangers. Many young gym-goers fall into the whey protein mentality, and as a result, they exacerbate their teenage skin issues. Even during short-term use, whey protein consumption was found to negatively affect kidney function. By analyzing a collection of whey protein studies, review authors found parallels between the findings that presented several adverse effects of whey protein consumption. One case report implied that a 27-year old male could have suffered liver damage after taking whey protein supplements (23). No evidence shows that too much protein can damage the liver in healthy people (21). Benefits. All rights reserved. However, constipation is more likely caused when people eat fewer fruits and vegetables in favour of Whey Protein, especially when they’re on a low-carb diet. Athletes from all walks of life embrace the consumption of excess protein under the assumption that more is better. If you have an existing kidney condition, then it’s best to check with your doctor about whether whey protein is fine for you. If you are lactose intolerant, try switching to a whey protein isolate powder. Over time, sedentary participants showed signs of early liver injury. While whey protein is considered safe for healthy adults, the purity and safety of any supplement is not regulated by the FDA, and consumers use at their own risk. The powders of choice among mainstream bodybuilders are whey and casein, which are proteins derived from cow’s milk. Considering that thousands of people take whey protein without liver problems, this single case provides insufficient evidence that whey protein can damage the liver. Those who consume whey protein supplements may not feel the effects now, but given the complications with liver and kidney function, they may fall victim to serious health issues later in life, and not even know it was connected to their whey-consuming, gym-going days. 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