Everything You Need To Know About Whey Protein

We don’t just double scoop whey protein but we scrape the bottom of the pouch to give you the in’s and out’s and everything that you need to know about this awesome muscle building powder. You may be considering making your first purchase or simply want a little refresh on those nutritional nuggets of information, take a look below, we know you won’t be disappointed.

Is It Safe To Use Whey Protein?

If you go to the gym or are interested in keeping yourself fit and healthy, the chances are you’ve come across whey protein powders in your search at some point. A very popular supplement not just amongst those who hang around the free weights, but all ages and diet types.

Whey Protein is incredibly safe to use, after-all protein is essential for building and maintaining muscle, bone, strength and numerous bodily functions. Whey Protein has been subject to numerous clinical and scientific testing with no adverse side effects and is used by professional athletes worldwide from footballers to swimmers. However, if you are lactose intolerant or vegan – whey protein wouldn’t be suitable for you. As whey is a by-product of milk

Is Whey Protein Good For You?

Whey protein is incredibly good for you with several body boosting powers. A study performed on athletes found that an insufficient amount of protein consumption causes a negative nitrogen balance, indicating protein catabolism and a slow recovery, which over time may lead to muscle wasting, injuries and illness (Phillips et al. 2011 & 2016), something you really don’t want after working hard for those muscles.

Whereas, with consumption of whey protein, it was found to stimulate protein synthesis during exercise but also at rest (Stokes et al. 2018), whilst significantly improving fat-free muscle mass over the course of several weeks through resistance training (Lemon et al. 1992). Cermak et al. (2012) and Morton et al. (2018) performed a meta-analysis on whey protein consumption and both concluded that protein has a positive impact of fat-free mass, which clearly indicates the need for anyone who participates in intense training.

Several studies have also found an increase in strength too (Kerksick et al. 2011), which is essential for anyone who participates in sport. Not only does whey protein have a positive impact on your muscles, but recent studies have also discovered that whey protein could improve blood pressure (Sipola et al. 2002), have positive impacts on blood fats (Pals et al. 2010) and help reduce inflammation (Zhou et al. 2015).

What Are The Risks Of Whey Protein? Does Whey Protein Have Side Effects?

Some individuals can be allergic to lactose, which unfortunately whey protein does contain. However, it has been found that ‘Whey Protein Isolate 90’ is more suitable for those who may not agree to lactose due to it being further filtered resulting in very low lactose content.

Though we would recommend consulting your GP first if considering with an allergy. Whey protein does not typically cause any adverse effects on your body and there are no risks when consuming. Ensure when selecting your whey protein powder that you take a look at the ingredients list, as often there can be hidden sugars, which if consumed on a regular basis could cause a health hazard.

With serious excessive consumption of protein, there have been side effects such as stomach cramps, reduced appetite and headaches, although this is only seen in a very select few. It’s important to note that whey protein should be consumed with a varied balanced diet and exercise too.

Is Whey Protein Dangerous For Health?

When Whey Protein is consumed with a varied balanced diet and exercise it can be very beneficial for improving strength and helping with recovery and overall boosting your body composition.

Of course, like with anything, excessive consumption of whey protein could have an impact on your health, although as a whole whey protein is not considered dangerous for health at all. It’s used by elite athletes to even the elderly.

Like we said above, as long as you check what goes into the powder you can sip with confidence. For example, our Whey Protein 80 Concentrate contains over 20g of protein but only 1.5g of sugar, whereas other brands out there can contain in excess of 30g of sugar, equivalent to well known sugary drinks, and well that sure isn’t healthy. Just double check what’s in your shake before consuming and you’ll be good to go.

Is Whey Protein A Steroid?

Although Whey protein consumption has shown an increase in muscle mass and growth (Johanna et al. 2017), it is not considered as a steroid as it holds no anabolic properties at all. Whey protein helps to boost our leucine levels which in turn promotes protein synthesis and helps to boost our growth hormones. Protein is also produced by our bodies naturally whereas, steroids are synthetic drugs. Our bodies need protein to not only help build and repair muscle mass but also for energy production too. Whey Protein as a steroid is a well-known bodybuilding myth and is one of the most scientifically backed and used sports nutrition supplement on the market today. The chances are if someone thinks your protein contains steroids, they’re just jealous of your gains.

Do Protein Shakes Help You Lose Weight?

Protein shakes are often advertised to consumers as a great way to build Instagram stopping muscles, and yes they are, but what many people don’t realise is whey proteins ability to help you lose weight too. Depending on which protein you consume with ultimately depend on your outcome.

For example, and whey protein containing high carbohydrates will be suited to those looking at building muscle mass, and whey protein containing low calories and carbs will be suited for those looking at losing weight.

Whey protein has been shown to increase satiety (the feeling of fullness) which leads to a reduction of appetite and can stop you from snacking (Leidy et al. 2011). Protein is the most filling out of the three macronutrients (Paddon et al. 2008) so rather than heading to the snack cupboard (we all have one) grab yourself a shake instead.

Protein has also shown to have metabolism boosting properties (Veldhorst et al. 2009 & Johnston et al. 2009) which mean you burn through calories more effectively too. Whey protein is a great shake for anyone on a weight loss diet, as when on a calorie deficit it provides your body with much-needed protein to create energy and also reduced and muscle mass loss. With a large range of different delicious flavours too, you really can’t go wrong.

Which Protein Powder Is Healthiest?

There is no definitive answer to this and really does depend on your overall goal and activity levels. For example, someone who takes part in high-intensity exercise 5x a week requires more protein than someone who takes part in casual exercise once a week. Whey protein powders can be found in a heap load of combinations. Formulas for weight gain that contain high carbohydrates, formulas for weight loss that contain very low calories and whey protein for lean muscle mass that contain a balance of all macronutrients.

However, beyond your activity levels and physique goals, there are a few main pointers you need to look out for when choosing your whey protein powder.

  1. Sugar Contents – Make sure the powder does not contain high amounts of sugars.
  2. Purity – Make sure the whey protein used is a pure natural blend.
  3. Carbohydrates – If wanting a diet shake, then stay clear from high carbohydrates.
  4. Other ingredients –  Sometimes you may find hidden unwanted ingredients in lesser known brands. Shop with confidence and go with trusted and highly regarded nutrition companies like ourselves.
  5. Allergens – If you have an allergy then double check the ingredients. Often products are made with allergen awareness but if you’re still not 100% sure get in touch with the customer service team.
  6. Leucine levels – If gaining muscle mass is your plan then double check the leucine levels, these are your night in shining armour.

Should I Take Whey Protein?

If you take part in any physical activity on a regular basis, then hell yes you should be consuming whey protein. Not only will it help you develop lean muscle mass, reduce your recovery time and help you lose weight but it also tastes amazing. No matter what age you are, what sport you play, or what your physique aim is, whey protein powder can help you achieve the best possible outcome. Just make sure you choose the right whey protein for you, as each formulation made has a specific goal. Click the links below of your desired goal to be directed through to the perfect whey protein powder for you.

References

Phillips SM, Chevalier S, Leidy HJ. Protein “requirements” beyond the rda: implications for optimizing health. Appl Physiol Nutr Metab. 2016;41(5):565–72. 77.

Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29(Suppl 1):S29–38.

Stokes T, Hector AJ, Morton RW, Mcglory C, Phillips SM. Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training. Nutrients. 2018;10(2).

Cermak NM, Res PT, De Groot LC, Saris WH, Van Loon LJ. Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. Am J Clin Nutr. 2012; 96(6):1454–64.

Kerksick CM, Rasmussen C, Lancaster S, Starks M, Smith P, Melton C, Greenwood M, Almada A, Kreider R. Impact of differing protein sources and a creatine containing nutritional formula after 12 weeks of resistance training. Nutrition. 2007;23(9):647–56.

Morton RW, Murphy KT, Mckellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–84.

Lemon PW, Tarnopolsky MA, Macdougall JD, Atkinson SA. Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. J Appl Physiol. 1992;73(2):767–75.

Nurminen ML, Sipola M, Kaarto H, Pihlanto-Leppälä A, Piilola K, Korpela R, Tossavainen O, Korhonen H, Vapaatalo H.. (2000). Alpha-lactorphin lowers blood pressure measured by radiotelemetry in normotensive and spontaneously hypertensive rats.. US National Library Of Medicine National Institutes Of Health

Pal S, Ellis V.. (2010). The chronic effects of whey proteins on blood pressure, vascular function, and inflammatory markers in overweight individuals.. US National Library Of Medicine National Institutes Of Health.

Zhou LM, Xu JY, Rao CP, Han S, Wan Z, Qin LQ,.. (2015). Effect of whey supplementation on circulating C-reactive protein: a meta-analysis of randomized controlled trials.. US National Library Of Medicine National Institutes Of Health.

Johanna E.Torfadottir, Alfheidur Haraldsdottir. (2017). Chapter 34 – Dairy Intake During the Adolescence Period and Risk of Prostate and Breast Cancer. Dairy in Human Health and Disease Across the Lifespan. 1 (1), p.429-434.

Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW. (2011). The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men.. Department of Nutrition and Exercise Physiology,. 1 (1), p.818-824.

Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. (2008). Protein, weight management, and satiety.. American Journal For Nutritional Science. 87 (5)

Veldhorst MA, Westerterp-Plantenga MS, Westerterp KR.. (2009). Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet.. American Journal Of Clinic Nutrition. 90 (3).

Johnston CS, Day CS, Swan PD.. (2009). Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women.. Journal Of American College Nutrition. 21 (1).

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tpwnutritionist

tpwnutritionist

Getting down to business with the very best supplements and food, TPW™ Nutritionist has an incredible amount of knowledge on all things sports nutrition. With a Masters in Sports nutrition, some say TPW™ Nutritionist is a bit of a know it all, but we love that!

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