WHEY PROTEIN: Pros and cons a complete guide

You could be looking to build muscles. Or maybe your goal hovers around general fitness. Whatever the goal might be, whey protein is something that we all hear about once in our journey. And oftentimes, we go on buying it. However, not many do know much beyond it besides the word ‘whey’.

So what exactly is whey protein? And is it healthy? Can you take it every day? How much is too much? Does it hurt your body? If these questions worry you, we are here to help.

We’ll answer everything that is whey here for you. Also, you’ll learn what you can do if you don’t want to go whey way. So, let’s get into our protein-write. 

Understanding Protein

Before we go into whey and its types, it is better to get a grasp of this protein thing.

Protein is a macronutrient (similar to carbs, fat, water, etc.) that our bodies need in large amounts to function well. They act as the building blocks for muscles, skin, hair, and virtually every cell. Imagine them as the versatile architects creating magnificent structures and the dynamic repair crew fixing any wear and tear in the body’s infrastructure. But they do much more than just help you build those magnetic muscles. Here are some of the protein functions:

• Muscle growth and repair
• Production of hormones and enzymes 
• Maintaining healthy skin, hair, and nails
• Strengthening immune system 

Not only this, but it can also help you lose body fat – one big reason why people often go for it. ^[1]

As we see, protein is much more than just your muscle thing. But, is whey protein equally potent? Let’s understand.

Understanding Whey Protein

Whey protein, unlike natural protein that we get from naturally available foods, is derived from milk. And the story of whey protein making is all very cheesy. Here is the simple process:

• Milk is pasteurized to remove any harmful bacteria
• The whey is separated from the casein protein using advanced filtration techniques like microfiltration or ultrafiltration. 

But what are whey and casein? Casein and whey are both proteins found in milk. Usually, the ratio remains 80% casein and 20% whey. ^[2]

If you’ve ever seen milk getting curdled during boiling, then the solid part that you see contains casein and the liquid watery part contains whey. In short, paneer contains casein protein and the watery liquid that gets separated during paneer making contains whey. 

Also, the liquid part that gets separated in curd is whey and the solid one is casein. The separated whey protein is then dried to produce whey protein powder

Now, this whey gets further processed to enhance its purity and bioavailability. This method ensures a high-quality whey protein product for consumption.

This powdered form of whey is what we usually see in the market, mix in our drinks, shakes, etc., and fulfil our protein requirements with. 

Whey protein is considered complete as it contains all 9 essential amino acids that we need.

Now, the question that worries all – why are there so many different types of whey protein?

Types of Whey Protein

The word ‘whey protein’ might make you infer that it has no types. But the moment you go on buying it, several different terms confuse you. 

Know that whey protein, a highly sought-after supplement in the fitness and health industry, comprises three primary types. Each of these offers distinct advantages. 

• Whey protein concentrate
• Whey protein isolate
• and whey protein hydrolysate

Different whey protein types differ in protein concentration, processing techniques, and digestibility. They offer distinct advantages based on individual fitness objectives and dietary requirements.

Now, what are these types? And which type of whey protein is best for you? Let’s scoop these out one by one.

Whey Protein Concentrate

As the name suggests, concentrate whey protein is simply a concentrated form of whey that we obtain after drying the separated whey water. Usually, concentrate whey protein contains

• 70-80% protein
• Some lactose
• Some fat constituents 

This whey protein type tastes the best among all due to the presence of some lactose and fat in it. ^[3]

Whey Protein Isolate

Whey protein isolate is obtained by further processing whey concentrate. This additional processing helps remove most fats and lactose. As a result, we get a product that is more than 90% protein by weight. ^[4]

However, extra processing oftentimes removes some of the essential nutrients and that delicious taste that we get in whey concentrate. 

Whey Protein Hydrolysate

As you might be thinking right now, whey protein hydrolysate is obtained by further processing the isolate form. This extra processing breaks down whey protein into smaller peptides and amino acids and pre-digests the whey protein, thereby making it easily available to our bodies. As a result, our bodies don’t have to work harder to digest this whey protein type.^[5]

Now, 

Because whey protein hydrolysate is pre-digested and is easily absorbed, it causes 28-43% higher insulin spikes ^[6]

But which whey protein type is best? 

The answer to this lies in the individual requirements. 

While isolate whey protein concentrate tastes better, offers a few extra nutrients, and is comparatively less expensive than other types, whey protein isolate is best for those looking for higher protein content and lean muscle mass. However, know that it will come at a higher price.

Hydrolysate protein, on the other hand, excels in rapid absorption post-workout, albeit at a higher price point. If you have lactose intolerance, this might be the best option for you.

Are All Whey Proteins Equally Good?

Because whey protein is usually a marketed form of protein these days, you’ll find numerous brands selling it in the market. Their processes differ, their ingredients differ, and so does their quality. 

To make an informed decision, always review the product labels thoroughly to ensure that the whey protein aligns with your dietary requirements and flavour preferences. 

Now, let’s look at the reasons why whey protein should be taken.

Whey Protein Benefits

Consuming whey protein is a good way to fulfill your daily protein requirements. If you are hitting the gym or are into home workouts to get that muscular look, adding whey protein to your diet could be a brilliant choice. But there are also numerous other benefits that protein provides:

It Might help to Balance Blood Sugar

The blood sugar issue is something that has been troubling the world a lot today. The reason? Mostly the bad fad diet is full of processed food. When left wild and uncontrolled, it troubles the heart further. Consuming whey protein is one way to control the blood sugar levels.

Several studies have found whey protein to be capable enough of controlling blood sugar and preventing heart. Not just this, whey protein can actually work better than egg or fish protein. ^[7][8]

Because of these properties, taking whey protein before our usual high-carb meals can actually help you control your blood sugar levels. ^[9]

Your Body Will Get Antioxidants’ Power

Our bodies’ cells get constantly bombarded with free radicals. This causes them damage. The result? Ageing, weakened immunity, and shortened lifespan. Never a healthy feeling. To counter this, our bodies naturally produce glutathione, which is one of the many antioxidants. It thus protects us from the wrath of free radicals. 

The good news? We can support our body’s natural production of glutathione, involved in tissue repair, chemical production, protein synthesis, and immune system function,  by eating foods rich in cysteine (which is an amino acid), like whey protein. Numerous studies conducted on the elderly population have put their confirmatory stamps on whey protein and casein, which when given has improved their nutritional status. ^[10][11]

Antioxidants l-cysteine in whey not only protect us from free radicals, but they also serve numerous other purposes such as:

• Strengthening immunity
• Protecting skin
• Helping with inflammation
• Helping hair health
• Protecting brain ^[12]

It Has Anti-inflammatory properties

Inflammation is nothing to be worried about. It is our body’s natural defense system against pathogens. However, sometimes things get derailed and inflammation becomes chronic. 

Chronic inflammation can not only cause you discomfort, it can shorten your lifespan. Eating anti-inflammatory foods can help you keep this under check. 

Consuming whey in larger quantities or higher dosages may aid the body’s inflammatory response. Also, it can help you deal with post-workout inflammation can help you heal faster. ^[13]

Supplements and Nutraceuticals can be included as a part of a daily balanced diet. However, the frequency and quantity of consumption must be followed under medical supervision and label instructions to avoid any negative implications. Excess and/or unsupervised intake of nutritional supplements is not considered safe for overall health. 

May help reduce cholesterol 

Cholesterol is one of the most misunderstood subjects in the world. Cholesterol is not bad for us, in fact, our bodies do need cholesterol to function well. It is the bad cholesterol (LDL), which actually does the damage. 

A body high in bad cholesterol can cause numerous diseases including heart disease and obesity. This, you’d never want. ^[14]

In one study, consuming 68 grams of whey protein each day reduced bad cholesterol (LDL) in the blood by quite some margin. 

Not only this, but consuming whey protein supplements also brought down weight. According to studies whey protein supplements have shown significant benefits in weight management. it may help in weight loss and build lean muscle mass. ^[15]

Whey Protein Is Quite Satiating

Indian meals are something that keeps calling us now and then. Over-eating is one of the main factors behind weight gain. The solution? Eating food that contains fewer calories and yet is highly satiating.

Protein is the most satiating macronutrient among other nutrients such as fat and carbs. Having a diet high in protein can not only provide you with fewer calories but can even keep you fulfilled. This works well at stopping you from looking for another snack option. ^[16]

Here is the thing – whey protein is much more satiating than other proteins such as casein and soy. This means you’ll feel more fulfilled and eat less. ^[17]

Blood Pressure Gets Some Relief

High blood pressure is a concern for many, as it can increase the risk of heart disease. The good news is, that research suggests whey protein may play a supportive role in keeping your heart healthy.

Studies conducted demonstrate the positive impact of when protein in reducing blood pressure significantly. ^[18]

These were all the benefits that have been specifically studied in proven with respect to whey protein. Apart from these, taking protein offers numerous other benefits.

Other Benefits of Eating Protein

• It helps enhance bone health, which is a must to age gracefully
• Improves overall dopamine function
• Protein increases fat-burning capacity and enhances metabolism at a much better level as compared to other nutrients
• Helps your body repair and heal faster post-injury ^{[19][20][21][22]}

Now, as we see, the benefits of whey protein are numerous. But, are there any side effects involved?

Whey Protein Side Effects – Does It Harm Your Body?

While protein is an essential macronutrient that we need, several questions have recently been raised about its supplement form. Several studies tried scanning this and found that

• Excessive and long-term use of whey protein, especially without professional guidance, might lead to some negative health effects, mainly on the kidneys and liver. ^[23]

The study also suggests a connection between whey protein and increased aggression, acne, and changes in gut bacteria.

Also, this was seen more in those who already had liver or kidney problems. ^[24]

The key takeaway? If you want to opt for whey protein, make sure you do it in healthier limits. Daily protein requirement should ideally be followed as 0.8-1g per kg body weight. As far as the question is of whey protein, there is no RDA (Recommended Diatery Allowance) yet.  ^[25]

If whey protein is something that doesn’t go well with you, try getting your protein from natural foods rich in it such as soy, legumes, nuts, seeds, etc.

Consuming whey protein beyond healthy limits can lead to

• Nausea
• Cramping and abdominal discomfort
• Flatulence
• Diarrhea
• Allergy

If you are allergic to dairy products, avoid it or go for hydrolysate form. Always observe your body for the changes once you start taking it on a daily basis. This is because each body reacts differently. 

And now, some delicious whey protein recipes. 

Delicious Whey Protein Recipes

People, including you, consume whey protein to enhance weight loss, gain muscles, and be more fit. So, always keep this in mind while blending whey protein into other recipes. Always ensure that whatever ingredients you put do not make your meal an unhealthy meal. 

Now, here are a few good ways to consume whey protein if you don’t like drinking it in water.

• Protein Cocoa Milkshake – Take fatless milk, add cocoa powder to it, add your scoops of whey protein powder, add some jaggery, some cinnamon powder, and blend. Season it with crushed dry-fruits. Trust us, you’ll love it. However, always ensure that your protein milkshake doesn’t push you to compromise on your goals. 

To give it another form, try mixing your whey into fruit shakes such as mango, banana, etc. But know that this might increase your carb intake.

• Whey Protein Oats Cookies – Take half a cup of rolled oats, 1/4^th cup of almond flour, 1-2 scoops of whey protein powder, some cinnamon powder, some cardamom powder, some jaggery, mashed banana, 1/4^th cup milk of your choice, and give it a good mix. Now, give the mixture your desired shape and bake for 10-12 minutes at 180°C or 350°F.

Apart from this, you can simply mix it in your usual chapati dough and make protein-rich phulkas. 

Whatever you do, don’t add unhealthy fats, sugars, and other unhealthy ingredients. 

Conclusion

So, that’s the whey protein story for you! Whey protein, with its convenience and range of benefits, can be a powerful tool to support your fitness journey. 

Studies have shown it to be quite beneficial in improving muscle mass and balancing blood sugar, blood pressure, weight, cholesterol, inflammation, and hunger. The benefits are many. However, always remember, that it’s best enjoyed as part of a balanced diet.

Where whey protein benefits are many, there also are some side effects. Taking it over the limits can not only hurt your liver and kidneys, it can also cause acne, aggression, and stomach discomfort. Consume whey protein under professional guidance and supervision. Whey protein requirement is usually based on the physical activity routine, intense exercise, and body weight of an individual. Also, observe your body for the changes. Listen to your body – start slow, monitor for any side effects, and adjust based on your needs. Don’t hesitate to consult a healthcare professional for personalized guidance. 

So, hit the gym, whip up a delicious protein shake, and fuel your body for the amazing things you’re about to achieve! 

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