Again, it’s worth remembering that a cow’s milk allergy is rare in adults, but it can have severe consequences. High Levels Of Toxic Heavy Metals. The powders of choice among mainstream bodybuilders are whey and casein, which are proteins derived from cow’s milk. So a high protein intake may increase ammonia levels in the blood, which may damage the brain (26, 28). Other studies however, have shown no specific benefits. By analyzing a collection of whey protein studies, review authors found parallels between the findings that presented several adverse effects of whey protein consumption. In fact, these are the substances of choice for most protein powder consumers worldwide. Whey Protein is the liquid part that is obtained in the process of cheese making. But is it real? Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. The liver helps detoxify harmful substances in the blood like ammonia, which is a by-product of protein metabolism (27). The truth is, it could be even worse than these initial outcomes. Whey protein can destabilize the gut microbiota. *This article is reprinted with permission from Switch4Good. For most people, whey protein supplements in recommended doses don’t pose any health threats. 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. However, what constitutes as high is easily within the realm of typical for most athletes. 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). In an analysis of 36 studies, scientists found no evidence that eating too much protein was bad for bone health. Taking more than this is unlikely to offer more benefits, especially if you already eat enough protein. Whole Milk contains 2 kinds of Protein, Whey and Casein. You Could Gain Fat. Learn how to do a crunch safely…. Here is how…, Walking is great for your health, but how much do you need to walk to aid weight loss? These included increased acne, liver toxicity, increased oxidative stress, kidney problems, gut … The Dangers. Benefits. 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. Considering that thousands of people take whey protein without liver problems, this single case provides insufficient evidence that whey protein can damage the liver. That said, there is evidence that a high-protein diet can be harmful for people with kidney disease. These included increased acne, liver toxicity, increased oxidative stress, kidney problems, gut issues, and the expression of anger. More research is needed, and until then we really don’t know the extent in which whey protein can harm our bodies. Whey protein is generally safe and can be consumed by many people without side effects. It has a variety of research to support its beneficial roles in strength and muscle building, recovery and weight loss. Something went wrong, please contact newsletter@nutritionstudies.org, Take control of your health: Learn more about our Plant-Based Nutrition Certificate, Learn more about our Plant-Based Nutrition Certificate, Cured My Diabetes, & Avoided a Lung Transplant, https://www.nrcresearchpress.com/loi/apnm, Aragao, Giseli F., et al. Losing Sleep During COVID-19? Because whey protein comes from cow’s milk, people with a cow’s milk allergy may be allergic to it. 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. Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. Most of whey protein’s side effects are related to digestion. If you have a cow’s milk protein allergy, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein. But most of these side effects are related to lactose intolerance. Most of the times, bodybuilders don’t check the ingredients and … If hydrolysed whey protein is so good, would athletes and bodybuilder be best taking hydrolysed whey protein as their core protein supplement? Studies show it can help you recover from exercise, build muscle and strength and even lose weight by reducing your appetite and boosting your metabolism (2, 3, 4). It’s when the exercise feels impossible to finish. 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). During this process, some of the lactose and fat is removed to render a product that’s about 90-95 percent protein. Athlete or not, no one wants to contend with these awful feelings on a day-to-day basis. Adequate protein intake for adults is 0.8 g of protein for every kg of body weight[11]. Whey protein is a popular fitness and dietary supplement. Whey protein comes from cow’s milk. To make whey-based protein supplements, the liquid whey is processed into a powder form. 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. But, this calculation does not take into account health or level of physical activity. Whole foods, especially fruits and vegetables, are nutrient-rich and contain a variety of minerals necessary for optimal health. For more details, review our Privacy Policy. Whey protein, pictured here, is used for many things including muscle building and weight … Live a healthier lifestyle with science-based information and how-to advice delivered straight to your inbox. Some shine bright and fizzle out quickly, while others can keep going for years. Does Walking 1 Hour Every Day Aid Weight Loss? Oops! Whey protein is one o… Whey protein isolate is more refined, with a significantly smaller amount of fat and lactose than whey protein concentrate. In regards to dosage, authors found that 40 grams or more of whey protein a day resulted in these adverse effects. Although, a high protein intake may harm people who have cirrhosis, a chronic liver disease (25, 26). Whey is the liquid byproduct of the cheesemaking process. The effects of whey protein on myostatin and cell cycle-related gene expression responses to a single heavy resistance exercise bout in trained older men. Side effects may include itching, rashes, hives, wheezing, breathing difficulty, diarrhea, vomiting, and swelling of lips, mouth or throat. In cirrhosis, the liver cannot function properly. Moreover, lactose intolerance is incredibly common and can affect up to 75% of people worldwide (6). Despite its health benefits, some people are concerned about its safety. 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. There are several studies with evidence that whey protein is beneficial to the human when it comes to weight control, weight gain and muscle recovery post- workout. In fact, studies show that this is a normal bodily response and not usually a cause for concern (16, 17). You can take whey protein simply by mixing it with water or a liquid of your choice. Mixed effects on insulin, as there is an acute increase due to whey being a protein source (although whey increases insulin more than other proteins). Even during short-term use, whey protein consumption was found to negatively affect kidney function. The key difference between them is how they are processed (1). The body continuously breaks and rebuilds its tissues. The relationship between protein intake and bones has created some controversy. You can unsubscribe at any time using the link in our emails. The health benefits currently associated with increased dairy intake may be attributable to the whey component of dairy proteins. “Whey protein supplementation and its potentially adverse effects on health: a systematic review.”. Whey Protein Dangers. Experts say cardio, strength training, and yoga done during the day can help you sleep better, especially during the COVID-19 pandemic. Copyright 2020 Center for Nutrition Studies. By analyzing a collection of whey protein studies, review authors found parallels between the findings that presented several adverse effects of whey protein consumption. Whey protein can be dangerous if it is consumed in excess, but there is nothing inherently dangerous about it.. How much protein a person needs in their diet depends a lot on lifestyle, though. Most allergies occur when the body produces an immune response to a protein. For most people, whey protein supplements in recommended doses don’t pose any health threats. 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. Some people have problems digesting whey protein and experience symptoms such as bloating, gas, stomach cramps and diarrhea (5). However, he was also taking a variety of other supplements. In this article we look into the potential side effects and of hydrolysed whey protein and why it has so many excellent properties. And one of the least expensive protein powder options out there is whey protein. 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). People with dairy allergies or trouble digesting lactose can experience gastrointestinal discomfort if they use a … Creatine has actually been shown to enhance muscle mass and boost strength in research studies. Does whey protein have side effects? Whey Protein Buying Dangers. Poses a Potential Threat to the Immune System for Those with Dairy Allergy. Effects. 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. You can also try taking a soluble fiber supplement. Lactose is the main carb in whey protein. 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. In some cases, a cow’s milk allergy may trigger anaphylaxis, a severe, life-threatening allergic reaction. Yet , for people suffering by an intolerance to milk products or other lactose intolerances, the use involving Whey protein can typically cause a response. Fruits and vegetables are a great source of fiber, which helps form stool and promotes regular bowel movements (13). Whey protein is also a complete source of protein, meaning it contains all the essential amino acids. Whether you run on an empty stomach or have a snack beforehand is really up to you. We’ve partnered with renowned online education provider eCornell, to offer a revolutionary program to help you understand the importance of diet and nutrition for your life. 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. For a few people, lactose intolerance may cause constipation by slowing the movement of the gut. Over time, sedentary participants showed signs of early liver injury. When taken in appropriate amounts, whey protein appears to be safe. Some research suggests that whey protein might cause gastrointestinal discomfort.However, there's limited data on the possible side effects of high protein intake from a combination of food and supplements.Don't use whey protein if you have an allergy or sensitivity to dairy products. Moreover, it helped reduce blood triglycerides by approximately 15% and cholesterol by about 7% (22). The Truth Behind Whey Protein. Widespread Whey Protein Powder Area Effects A Whey Protein powder snow is a great reference of protein and has many benefits to that. 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…. Constipation is not a normal side effect of whey protein. However, newer research has shown that the body counters the effects of calcium loss by increasing calcium absorption from the gut (32, 33). Athletes from all walks of life embrace the consumption of excess protein under the assumption that more is better. Studies show that a high-protein diet in those with kidney disease may further damage the kidneys (19, 20). Hear what people are saying. In regards to liver function, those who live generally sedentary lives are most affected. Alternatively, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein. Naturally your body needs protein. Risk Of Gout: Although there is no evidence that whey protein is a direct cause of gout, it can worsen … However, an intolerance is caused by an enzyme deficiency and does not involve the immune system (10). If you consume high amounts of whey protein you’re more likely than not to … The whey is then filtered, refined and spray-dried into whey protein powder. Given email address is already subscribed, thank you! Expert interaction and enriching peer discussions. Doctors were also unsure if he was taking anabolic steroids, which can damage the liver (24). If you’re using whey protein to build lean muscle you probably don’t want to gain … The research is mixed on what is best. Whey Protein Dangers to Your Health. Whey is a safe source of protein. Therefore, it’s important to keep eating a balanced diet while you’re taking whey protein. In a study of 11 obese women, taking 60 grams of a whey protein supplement helped reduce liver fat by approximately 21% over four weeks. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? No evidence shows that too much protein can damage the liver in healthy people (21). 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. These leaders are moving the needle toward plant-based fuel in sport, but the misconception surrounding dairy and performance nutrition still lingers. While whey protein is heavily used by athletes, many non-athletes consume it as well. Or, at the least, don’t buy sketchy looking brands. Whey protein powder can have a dangerous effect on the immune system for those who have even a mild allergy to milk protein. 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. To make whey-based protein supplements, the liquid whey is processed into a powder form. If you recall the nursery rhyme, Little Miss Muffet, you may remember that she “sat on a tuffet eating her curds and whey.” Whey is the liquid byproduct of the cheesemaking process. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men. Some claim that too much whey protein can damage the kidneys and liver and even cause osteoporosis. This idea came from earlier studies that showed a higher protein intake made urine more acidic (30, 31). Some people have problems digesting whey protein and experience symptoms such as … One major caveat, however…, Public gyms can sometimes be a breeding ground for germs that cause illness. Constipation is not a normal side effect of Whey Protein. During an intense workout, the “pain cave” is the point of physical and mental fatigue. This makes hydrolysed whey protein the optimal choice for recovery. Researchers suspect that this correlation may be due to the fact that milk and milk products contain IGF-1, a growth-promoting hormone positively associated with “the increase of estrogen factors linked to the appearance of acne.” While whey protein does not contain IGF-1, the products that contain whey protein typically do. Thank you, your sign-up request was successful! I’ll Pass on the Protein Powder. Essentially, this indicates an increased taxing of the kidneys, which marks the first step in kidney disease. If you experience uncomfortable symptoms like bloating, gas, cramps or diarrhea after taking whey protein, try switching to a whey protein isolate powder. For most, it’s as simple as putting down the milk. This is reason enough for you to supplement your protein intake with whey protein. But despite its many health benefits, there’s some controversy surrounding its safety. Whey Protein for Teenagers Side Effects. 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). Whey Protein Side Effects and Dangers Harvard Medical School says that one of the possible side effects of dairy-based proteins like whey is digestive distress. 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. People who are lactose intolerant don’t produce enough of the enzyme lactase, which your body needs to digest lactose (5). Whey protein is not needed to “get swole,” and it’s not worth risking the side effects. For a few people, a lactose intolerance may cause constipation by slowing the movement of the gut (11, 12). 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. Whey protein is a natural food substance, but is not 100 percent risk-free. However, overconsumption of the mixture may cause several digestive complaints like bloating, hyperactive bowel movement and diarrhea. Side Effects and Dosage of Whey Protein. Fasting insulin (chronically) tends to either be not affected or reduced, although the latter is usually confounded with weight loss. Some people also report side effects from taking whey protein; if you notice adverse health effects after eating whey protein stop consumption. As I briefly mentioned in the last section, foods that … All rights reserved. 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. Symptoms of a cow’s milk allergy may include hives, rashes, facial swelling, throat and tongue swelling and a runny or stuffy nose (9). If you have liver disease, check with your doctor before taking whey protein. If you have an existing kidney condition, then it’s best to check with your doctor about whether whey protein is fine for you. During this process, some of the lactose and fat is removed to render a product that’s about 90-95 percent protein. 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. If an athlete’s routine is to put a generously rounded scoop of powder into their shaker bottle just once, they would be hovering at the limit. In addition to increasing glutathione levels and helping to treat liver disease, whey protein may also improve physical stamina and performance, boost your immune-system function and promote weight loss in obese individuals, the University of Michigan Health System reports 1 2 3.Whey protein is sometimes also recommended for helping to treat osteoporosis and stress. Moreover, there is no evidence that too much protein can damage the kidneys of healthy people (16, 18). Whey is one of the proteins found in cow’s milk and other dairy products. Please verify that you are human by clicking the "I am not a robot checkbox". While physical activity can increase the “good bacteria” in your gut, supplementing with whey protein can counteract those positive effects. There are three main types of whey protein. Whey protein is one of the most popular supplements on the planet. 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. Do this 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 normal amount. The risk: weight gain and an unhealthy spike in blood sugar. Another reason why replacing whole foods with whey protein is a bad idea is because it may increase your risk of nutrient deficiencies. Of course, protein after a super intense workout, in general, is a good idea. Most of whey protein’s side effects are related to digestion. One case report implied that a 27-year old male could have suffered liver damage after taking whey protein supplements (23). Eating a high-protein meal can raise the pressure inside the kidneys and cause them to filter more blood than usual (14, 15). It’s not about how good you are in your prime, it’s about how long you can stay in your prime. No Whey, Man. 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