The Hidden Dangers Of Protein Powders
True athleticism isn’t about being stronger or faster—it’s about longevity. Some shine bright and taper off quickly, while others can keep going for years. It’s not about how good you're in your prime, it’s about how long you'll stay in your prime. Many professional athletes have discovered that a dairy-free diet is vital to enhancing their performance and maintaining their peak for years past their expected retirement age. These leaders are moving the needle toward plant-based fuel in sport, but the misunderstanding surrounding dairy and performance nutrition still lingers. Whey remains the foremost commonly used protein supplement by athletes and trainers consistent with a just-released paper, “Whey protein supplementation and its potentially adverse effects on health: a scientific review.” Per the review’s title, whey protein isn't the healthy muscle-maker that marketing makes it bent be.
What is whey protein?
Whey is one among the proteins found in cow’s milk and other dairy products. If you recall the narrative , Little Miss Muffet, you'll remember that she “sat on a tuffet eating her curds and whey.” Whey is that the liquid byproduct of the cheesemaking process. to form whey-based protein supplements, the liquid whey is processed into a powder form. During this process, a number of the lactose and fat is removed to render a product that’s about 90-95 percent protein.
Does whey protein have side effects?
By analyzing a set of whey protein studies, review authors found parallels between the findings that presented several adverse effects of whey protein consumption. These included increased acne, liver toxicity, increased oxidative stress, kidney problems, gut issues, and therefore the expression of anger. with regard to dosage, authors found that 40 grams or more of whey protein each day resulted in these adverse effects.
Kidney and liver function
Even during short-term use, whey protein consumption was found to negatively affect kidney function. during a 2011 study, those that consumed whey-based protein during the experiment experienced increased plasma urea, urinary volume, and urinary calcium excretion while the pH of urinary citrate decreased. Essentially, this means an increased taxing of the kidneys, which marks the primary step in renal disorder .
In regards to liver function, those that live generally sedentary lives are most affected. Researchers found that when not exercising, the proteins from the whey supplement ended up getting to the liver for processing—instead of getting used for muscle synthesis. Over time, sedentary participants showed signs of early liver injury. While whey protein is heavily employed by athletes, many non-athletes consume it also . Whey protein are often found in meal replacement shakes and other diet-related food products that promise weight loss or increased muscle mass through food alone. This becomes a problem because consumers are led to believe that whey is like a superfood, when actually it could damage their liver over time.
Whey and therefore the microbiome
While physical activity can increase the “good bacteria” in your gut, supplementing with whey can counteract those positive effects. A 2018 study that checked out athletes who specifically supplemented with whey protein found a decrease within the participant’s beneficial bacteria and a rise within the harmful bacteria. When the balance shifts and one’s microbidangers of protein powdersome contains an excessive amount of “bad bacteria,” one can experience uncomfortable symptoms like severe and chronic bloating, constipation, stomach pain, gas, and other gastrointestinal distress. Athlete or not, nobody wants to deal with these awful feelings on a day-to-day basis.
Whey protein and acne
It’s not uncommon to ascertain a teenager bodybuilder with a face filled with red, bulbous acne. Many young gym-goers fall under the whey protein mentality, and as a result, they exacerbate their teenage skin issues. Unfortunately for whey protein consumers, the breakouts often don’t stop after puberty. Researchers suspect that this correlation could also be thanks to the very fact that milk and milk products contain IGF-1, a growth-promoting hormone positively related to “the increase of estrogen factors linked to the looks of acne.” While whey-based protein doesn't contain IGF-1, the products that contain this protein typically do. Even powdered protein supplements often contain powdered milk or other derivatives. It’s not necessary to take a position in expensive and skin-damaging treatments to cure severe cases of acne. For most, it’s as simple as putting down the milk.
Conclusion
Based on their findings, the authors of this systematic review concluded that the consumption of whey protein was most related to negative side effects when taken in “high” dosages (40 grams or more) over an extended period of your time . However, what constitutes as high is definitely within the realm of typical for many athletes. One scoop of Muscle Milk protein powder contains 25 grams of whey protein. If an athlete’s routine is to place a generously rounded scoop of powder into their shaker bottle just one occasion , they might be hovering at the limit. do that before and after the workout, and take into consideration any whey-based bars or other dairy they consume throughout the day, and they’ve far exceeded the traditional amount.
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