Whey protein is one of the major ingredients found in dairy products. It offers significant amounts of the much-needed amino acids and energy. In the form of a powder, this supplement can be added to liquids, blended with fresh fruit for their various functional properties (Ghanimah, 2018). People usually consume whey protein to improve their athletic power and address nutritional problems or deficiencies in their bodies. Around 20% of this supplement found in bovine milk is has a high nutritional value (Boirie, 2019). Whey proteins have great functional features, including foaming capability, gelation, water-binding capacity, and emulsifying ability.
Like most muscle recovery products, whey protein is associated with has popular claims, beliefs, and misconceptions. One of the common fallacies about this product is that it has many added ingredients. However, this argument is false since the supplement is naturally occurring in milk, different flavors, bulking agents, and fillers (Stout & Drake, 2019). The additional ingredients are not as safe as they could be in adding calories and fat to the product. The other common misconstruction is that whey protein could make women bulk up, and this is why many users, particularly women, avoid using the product (Guo & Shen, 2019). This misconception has been spread because this supplement is mostly marketed as a muscle-building aid for men. It is imperative to note that this supplement will only help build lean muscles, but an individual’s workout regimen and the general diet will play a significant role in the amount of mass a person develops.
Whey protein should be taken before, during, and immediately after a workout to improve athletic training performance. Jäger et al. (2017) argue that this will help lower muscle damage and offer more endurance during exercise. Whey protein is an excellent dietary supplement for muscle recovery for all sports people. Endurance athletes in serious workout require more protein intake (Stout & Drake, 2019). Therefore, whey protein can improve muscle recovery in athletes and other individuals doing various workouts.
Whey protein has a number of side effects, short-term and lasting. The long-term side effects include excessive fat gain, kidney stone formation, gout risk, kidney-related issues, risk of heart diseases, and liver complications (Guo & Shen, 2019). Most of these are associated with digestion, for example, diarrhea, stomach cramps, gas, and bloating, due to lactose intolerance. On the other hand, the short-term side effects include fatigue and weakness because of the digestion problems associated with whey protein intake. This supplement also causes nausea, vomiting, and allergic reactions, such as the swelling of the lips, mouth, throat, and wheezing (Guo & Shen, 2019). Therefore, because of these effects, users are required to follow intake recommendations.
Moreover, whey protein has a number of drawbacks associated with its use. The main disadvantages have been linked to its digestion problems. Stomach discomfort is one such issue, which also includes bloating (Guo & Shen, 2019). It is advisable to pair whey protein with a digestive enzyme because it will help break it down further so that the body can digest and absorb the required nutrients and the naturally occurring amino acids needed. Another disadvantage is dependence since individuals overly relying on the supplement during or after exercise suffer the loss of strength when they stop using it.
Dietary proteins are categorized as slow or fast, depending on the way they are absorbed and metabolized. According to Boirie (2019), whey is classified as a fast protein because of its rapid absorption. It improves muscle function and stimulates protein synthesis for people who exercise frequently. Combining the intake of this supplement with exercise helps preserve fat mass, especially when vitamin D is included (Boirie, 2019). Therefore, the fast metabolism concept applies when using whey protein, which helps in muscle protein preservation.
There is a recommended amount of protein intake for individuals who exercise regularly. Jäger et al. (2017) muscle protein synthesis is stimulated by its ingestion and an acute exercise stimulus. It is also advisable to consume whey proteins before and after the workout. According to Jäger et al. (2017), the average healthy intake of proteins should be between1.4 to 2 grams per body weight per day (PBWPD). This amount helps to maintain a positive muscle protein balance. However, if lean body mass retention is required, Jäger et al. (2017) suggest that a higher protein intake is required, preferable between 2.3 and 3 grams PBWPD, to help maintain body composition. In addition to balanced essential amino acids (EAAs), a protein dose needs to contain higher leucine content, ranging between 700-3000 mg (Jäger et al. (2017). Therefore, it is vital to adhere to the right whey protein amounts when exercising.
In conclusion, whey protein is an effective and healthy way to for athletes to add more nutritional value to their day-to-day diet. It is a perfect source of protein, which the human body absorbs seamlessly. It works best for weight trainers, those who do not have natural proteins in their diets, and those who need more muscle strength and mass. Whey protein provides all the essential amino acids and is specifically rich in leucine, making it helpful in the recovery of muscles.
References
Boirie, Y. (2019). Whey protein and muscle protection. In S. Walrand (Eds), Nutrition and Skeletal Muscle (pp. 271-281). Academic Press.
Ghanimah, M. A. (2018). Functional and technological aspects of whey powder and whey protein products. International Journal of Dairy Technology, 71(2), 454-459. Web.
Guo, M., & Shen, X. (2019). Modifications of whey protein. In M. Guo (Ed.), Whey protein production, chemistry, functionality, and applications (pp. 205-225). John Wiley & Sons.
Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International society of sports nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.
Stout, M., & Drake, M. (2019). Flavor aspects of whey protein ingredients. In H.C. Deeth & N. Bansal (Eds.), Whey Proteins (pp. 377-406). John Wiley & Sons.