Whey Protein Guide: Benefits, Side Effects, Usage, Supplements

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Whey protein powder

Milk is composed of two types of protein – Whey Protein and Casein Protein. Do you know what happens when certain enzymes are added to milk as in the cheese making process? Well, the milk breaks up into its constituent parts – Casein and Whey. Casein is the curd used to make the cheese and whey is the liquid portion that is left behind. Whey protein is the protein found in whey.

Whey Protein Benefits 

Whey protein is used as a protein supplement. Whey protein gets absorbed faster than other forms of protein and helps in alleviating protein deficiencies that occur due to age and diabetes. It is relatively more suited for people with protein allergy and lactose intolerance than other forms of protein. It is also said to have a positive impact on the immune system.

Whey Protein Side Effects

Though safe to be taken by most adults and children, high dosage of whey protein intake can cause side-effects like increased bowel movements, nausea, thirst, stomach bloating, cramps, reduced appetite, fatigue and headache. There is no evidence of whey protein causing harm in pregnant and breastfeeding women, but it is safe to exercise caution and avoid whey protein during this time. People with liver or kidney malfunction are also advised to exercise caution in consuming protein in excess and that includes whey protein.

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Whey Protein Powder Intake Suggestions

So, what is the right amount of Whey Protein that can be taken?  Some other questions to cross our minds are – Does whey protein work as an effective protein supplement? Does whey protein work in reducing weight? Does whey protein work as a better option for lactose intolerant people? Well, let us analyze it below:

The right dosage of whey protein intake depends on the individual protein goal. The centers for Disease Control and Prevention recommend 0.8 g of protein per kg of body weight for a healthy person. To calculate your general protein needs, multiply your weight in kg by the number of g of protein you require each day.

whey protein isolate

  • For athletes, or physically active people, who aim to lose body fat while retaining lean muscle mass, a daily intake of 1.5-2.2g/kg is acceptable.
  • For the sedentary person and not looking for a change in body composition, a daily target of 0.8g/kg bodyweight is a good goal.

However, remember if your protein requirements are getting met by regular dietary protein, supplementation is not required. Also, whey protein alone along with dietary modifications is not helpful in weight loss to a significant extent. It will only help to improve body composition in overweight individuals as whey has more protein than fat and carbohydrates. Subsequently, it results in reduced calorie intake.

Whey Protein Isolate

As far as suitability for lactose intolerant people is concerned, let us understand here that whey is of two types- one is whey protein concentrate and the second is whey protein isolate. Whey produced during curd making process on further processing becomes whey protein isolate. Whey protein isolate comprises of more protein per unit than whey concentrate. During the processing, however, whey protein isolate is depleted of most of the carbs, fats, and lactose. Naturally, lactose intolerant people should go for whey protein isolate.

whey protein isolate

Whey protein isolate is also more rapidly absorbed than the other forms of whey. Therefore, Whey protein isolate is the most preferred choice for post-workout consumption. Whey protein isolate is also very effective in producing an insulin response.  All this makes Whey protein isolate more expensive than whey concentrate. However, for all its benefits, while choosing a whey product, consider your goals, budget and allergies if any. It can be said that if the goal is for more protein consumption and less lactose, go for why protein isolate irrespective of the higher price label.

Six Star Whey Protein

six star whey protein

Six star whey protein comes from the Six Star Nutrition line that offers protein supplements. The six star whey protein products are extremely popular among athletes and other physically active people as a protein supplement.  The line offers all kinds of protein products like 100% whey protein plus, unflavored 100% whey protein, whey isolate, protein bars, Casein protein, soy protein to name a few.  It also has one offer protein products that exclusively focus on pre-workout and are creatine, and amino acids based.  Users of six star whey protein products are impressed by their quality, ease of use, composition depending on the requirement, and taste.  Adding to its popularity is the fact that many well-known athletes advocate the protein supplement products by Six Star Nutrition line.

Vegan Protein Powder

Coming to the preference of whey protein for vegans, let us understand that the source of whey is cow’s milk and therefore it not an option for vegans. An exception can be made if a vegan is lactovegetarian and therefore fine with consumption of animal milk based products. Vegans rely on Vegan protein powders.

Vegan protein powder is sourced from plant-based options like soy protein, pea protein, and rice protein to name a few. Plant-based protein powders are easy to digest and ideal for lactose intolerant people. Some options of Vegan protein powder available in the market include MRM Veggie Elite, Vega One, Garden of Life, SunWarrior Raw Vegan Protein Powder to name a few. Vegan protein powder is, therefore, perfect for vegans seeking a protein supplement. The only sore feedback is its taste. Many say it tastes like plants!

vegan protein powderAll in all, the market today offers many products for people looking for protein supplements whether they are vegans or non-vegans. Indeed, it is a good time to be in for health conscious people.

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