Is Whey Safe?
Is Whey Safe?
Protein consumption is a popular trend among athletes and individuals striving to lose body fat. Whey is the most common protein supplement used in liquid form. Liquid whey is easily digestible and results in no adverse side effects. However, most people are not yet assured of the supplement’s safety level. Is whey safe? And to which extend can we trust the safety level of this popular supplement?
Generally, whey protein is safe for most adults if used appropriately. However, excessive usage can often result in unwanted side effects. Common side effects include bloating, nausea, reduced appetite, cramps, headache and fatigue among others.
According to clinical studies, usage of about 30g of Whey protein concentrates results in the production of postprandial plasma amino acid. The levels of amino acids could rise as high as possible within 90 minutes after intake of whey. The rise in amino acids is never permanent. Levels often return to the baseline within a period of five hours. Even though speedy, the rise reliably boosts the synthesis of protein and balance of nitrogen within the body.
Recommended daily consumption
Recent reports have proven the intake of whey protein above 1.5g/kg/day to be quiet useful. It facilitates decrease in body fat, maintains nitrogen balance and increases lean body mass. However, it is possible to use as high as 2.8g/kg each day. Even though 3.5 times the recommended daily intake, it has no adverse effects on the functioning of the renal and other related organs.
Research on high protein intake
Protein intake above the recommended daily allowance is beneficial in facilitating weight loss. Earlier studies aimed at supporting higher protein intakes were conducted using low calorie diets. According to research results, an increase in dietary proteins to levels of about 1.5g per kilogram of body weight had positive effects during weight loss. High intake of proteins has the capability to reduce the loss of lean tissue during a speedy rate of weight loss.
More research has also been conducted to prove the safety levels of using whey protein supplements. Ideally, a high protein – low carb diet is often associated with increased rates of thermo-genesis. With the higher satiety value in whey protein concentrate, users are expected to experience reduced net food intake. Overall, increased intake of dietary protein contained in whey protein contributes to a mix of several metabolic outcomes. Such metabolic outcomes aid in fat loss and accelerate the preservation of lean muscle mass.
Even though whey protein is safe, there is a group of people who should completely avoid its usage. This includes those allergic to cow’s milk, expectant women, breastfeeding mothers and those experiencing regular kidney failures. Whey protein is also off the limit for those who strictly rely on a vegan diet. Rennet, one of the major components in whey protein qualifies it as a non-vegetarian supplement.
Just like other food supplements, it is important to carefully read the label before use. Pay closer attention to the concentrates since they are often combined with other ingredients. Remember, the amount of protein safe for your body is dictated by the quantity contained in your diet.