While protein shakes have in the recent past become a must-have addition to many health enthusiasts, whey-based powders have sadly caused whey protein inflammation to some.
Casein and whey are the two main types of proteins in milk. Whey has lesser lactose of the two.
It is thus considered healthy for most people, considering many people are lactose intolerant. Whey is also a by-product of cheese production and is sold commercially in the form of supplements.
CAN WHEY PROTEIN MAKE YOU GAIN WEIGHT?
Quite on the contrary, studies have shown that whey can contribute to weight loss. It induces satiety, which makes you crave other foods less.
You end up taking less extra food and adhering to your daily calory count this way.
In this study, researchers gave 22 men whey, tuna, turkey, and egg albumin on four separate days. On the day that the men took the whey, they are more satisfied and ate much less on the next meal than on other days.
In yet another study, 23 healthy men were given whey, soy, and casein protein to determine their thermic effect.
Whey was found to have the highest thermic effect. Thus, it has been concluded that whey can improve the metabolic rate and promote fat burning in people who would like to lose weight.
There are instances, however, where it can be said that whey prevents weight loss.
A study in the Clinical and Investigative Medicine journal posited that whey protein could be used to prevent weight loss in people with HIV.
The whey protein helped them retain muscle mass, thus preventing weight loss.
WHAT ARE THE SIDE EFFECTS OF WHEY PROTEIN?
While most people can comfortably take whey protein, others develop whey protein inflammation. The side effects of whey protein mostly present themselves when it is taken in large quantities. They include nausea, runny nose, bloating and gas, headache, and cramps.
WHEY PROTEIN BENEFITS
Despite some people experiencing whey protein inflammation, there are so many whey protein benefits.
1. INDUCES SATIETY
According to this study, whey protein promotes a feeling of fullness. Proteins, by their very nature, are very satisfying.
Whey protein scores were high in the satiety ranking, however. You end up eating much less than you otherwise would have.
2. HELPS BUILD MUSCLE
Gaining muscle mass is always a good idea. When protein is combined with resistance training, the gains in muscle mass are more.
A study in the International Journal of Sport Nutrition and Exercise Metabolism supports this.
When athletes were given whey protein during resistance training, they gained more muscle mass than when they only did the resistance training alone.
3. HELPS BODY GENERATES ANTIOXIDANTS
Some studies have pointed to the possibility of whey protein helping the body generate antioxidants.
The presence of antioxidants in the body helps it keep chronic illnesses at bay.
Being rich in amino acids, whey protein helps the body boost its production of antioxidants.
4. LOWERS CHOLESTEROL
As you may already know, we have good cholesterol that helps in body functions. Then there is the bad cholesterol that is notorious for clogging blood vessels and causing heart diseases.
In a study that involved overweight subjects, it was found that out of the 70 subjects that took part in the study, those that took whey protein for 12 weeks recorded a reduction in bad cholesterol.
5. LOWERS BLOOD PRESSURE
The same above research found out that taking whey protein helped improve the participants’ cardiovascular health and helped lower blood pressure.
6. CONTRIBUTES TO WEIGHT LOSS
Whey protein can help you lose weight in three ways. First, it will make you feel full. Thus you will have no space left to crave other foods, especially junk foods.
Second, it helps you build muscle. Muscle mass to replace fats is a great step towards general weight loss.
If you combine it with consistent resistance training, then you are well on your way to losing the extra stubborn weight. Third, it enhances metabolism and has fat-burning properties.
7. MANAGEMENT OF TYPE 2 DIABETES
People with Type 2 Diabetes have trouble keeping their blood sugar level, and their insulin sensitivity is low.
Studies have shown that whey protein contributes to keeping the blood sugar close to normal levels. It also improves insulin levels and helps the body remain sensitive to insulin.
CAUSES OF WHEY PROTEIN INFLAMMATION
For those who have experienced whey protein inflammation, here possible little-known causes.
TOO MUCH WHEY PROTEIN
According to Medical News Today, whey protein is mostly fine when taken in moderate quantities. In most cases, it induces a reaction when it is taken in large quantities at a go.
Too much of something, even if the thing is as beneficial as whey protein, is dangerous. Thus, be very sensitive to the portions you take.
TYPE OF WHEY PROTEIN
Whey protein brands are not the same across the board. Some types have been made from factory-farmed animals.
The problem with factory-farmed animals is that the kind of food that they eat may contain antibiotics and other poisonous substances.
Consequently, these products find their way into the animal by-products, whey included. If you seem to suffer from whey protein inflammation, you could be reacting to these unseen products.
Insist on organic whey protein since most people have a better response to it.
There are three main types of whey protein: whey protein concentrate, whey protein isolate, and whey protein hydrolysate. Switch between these three and stick to the one that gives you the best results.
What presents itself as whey protein inflammation could actually be dairy intolerance.
Remember, much as whey protein has very little lactose compared to casein, most of it still has traces of lactose in it.
Some manufacturers may also insist that their whey protein is absolutely lactose-free, yet there are bits of it in there.
Organic, lactose-free whey protein is usually a bit more expensive, but you are less likely to react to it.
If one particular brand seems to be giving you problems, switch up brands, and determine how you react to them.
YOUR WHEY PROTEIN IS DENATURED
Do you ever read the labels of your whey protein brand? If you do not, start now and ensure the whey protein you are using is non-denatured.
Whey protein contains amino acids. This is one of its best attributes. These amino acids help your body produce antioxidants.
However, when subjected to very high temperatures during processing, these amino acids are broken down. Instead of being beneficial to you, they now become acidic and cause inflammation.
IT HAS ADDITIVES
Your whey protein might be just fine, but the additional ingredients might cause your inflammation.
This is yet another reason you should read the labels before buying anything. Most people react to artificial sweeteners and food dyes.
Preservatives are yet another culprit for instances of whey protein inflammation. Go for whey protein that is as pure as possible and give those with these added additives a wide berth.
Whey protein is not supposed to cause inflammation. It is supposed to fight it. If you react to whey protein, change the type, the brand, and make sure you read the labels very carefully.[related_posts_by_tax posts_per_page="4"]