When it comes to safety, whey protein has an excellent track record. Most people can consume it without any issues, and the recommended daily dose is between 1 to 2 tablespoons (25 to 50 grams). According to the Institute of Medicine, adult women need at least 46 grams of protein a day and adult men need at least 56 grams a day. A single serving of whey protein isolate can provide up to 50 grams of protein, which is more than enough for most people's needs. However, athletes have higher protein requirements than sedentary people, especially those who engage in strength training.
In some cases, meeting their fitness goals may require more protein than their daily diets can provide, in which case daily whey supplements may help bridge the gap. A study published in Sports Medicine suggests that the best time to take whey protein to gain muscle mass is after daily training sessions. This way, athletes can recover faster from exercise and avoid muscle pain. For general health, it's perfectly fine to consume protein powdered beverages at any time of the day. These supplements can replace your daily snacks and keep you full between meals.
However, if you don't belong to any specialized category when it comes to protein needs, you probably don't need whey every day or even need it at all. In addition, most Americans consume more than the amount of protein they need every day in their regular diets, so they probably don't need to take whey protein every day. People who suffer from gout have experienced increased pain when consuming whey protein. Consuming whey protein in high doses can cause headaches, stomachaches, acne flare-ups, bloating, nausea, and diarrhea. Protein powders are forms of protein powder that come from plants (soy, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein).
When people consume whey protein, it sure fills them up, but it can cause an imbalance in their diet if not used only as a supplement. Whey protein can also cause liver damage over time if consumed without exercising. If you are lactose intolerant but still want to consume whey protein, you can opt for whey protein isolate (WTI) instead of whey protein concentrates (WTP), since WTIs are more refined and contain less fat and lactose. Consuming whey protein may hinder normal kidney function by increasing plasma urea content, urinary calcium excretion, and urinary volume. Protein powdered beverages, especially those containing whey, suppress appetite and cravings while increasing satiety. While these are some of the short-term side effects of consuming whey protein on a regular basis, there are also some long-term side effects that could be harmful to the body.
Consuming whey protein can cause the depletion of good bacteria in the gut and increase bad bacteria that can cause stomach pain, constipation and gas. In conclusion, whey protein has an excellent safety profile and most people can consume it without problems. However, athletes need significantly more protein than sedentary people and may require daily supplements to meet their fitness goals. For general health purposes, feel free to consume these supplements at any time of the day but be aware that consuming too much whey can lead to various side effects such as headaches or stomachaches.
