Supplementation naturally leads athletes to be concerned about the quality of the protein powder they consume. That's why many of them learn to decipher the composition of whey. Although this dietary supplement mainly contains whey protein, it also generally contains numerous additives, including lecithins. These ingredients are of particular interest to athletes, as they are found in many dietary supplements and even ready-made meals. What are lecithins? Are they dangerous? Why do we encourage you to choose a whey without lecithins? Like other additives, these substances have no nutritional value. Lecithins are used in particular to reduce the foam produced when you prepare your shaker. But lecithins are not harmless either, since most of them arederived from transgenic soya. These compounds can be harmful to consumers' health. Even at low doses, the frequency with which whey is taken significantly increases the risks. For the best sports nutrition, therefore, it's best to opt for a lecithin-free whey and, by extension, an additive-free whey. Consuming a product of this type will enable you to benefit from all the qualities of this complete protein derived from milk. You'll be able to optimize the results of your training sessions and build muscle or endurance much more effectively.
Lecithins: what are they?
Lecithins are fats found in the living world. There are many different types. In humans, endogenous lecithins are secreted by the liver and are present in virtually every cell of the body. They contribute to the smooth running of intracellular reactions and ensure the integrity of the cell membrane.
In the food industry, extracted vegetable lecithins are used as additives. For example, they can be used to obtain a stable emulsion from a heterogeneous mixture. They then act as emulsifiers or thickeners. These compounds are typically used in the manufacture of ice creams, margarines and pasta. Today, lecithins are present in an estimated 17% of food products in circulation.
Good to know: a codified nomenclature has been set up at European level to identify additives. This 4-character code consists of the letter "E" followed by 3 digits. If you see E322 in the list of ingredients, the product in question does indeed contain lecithin. But be careful! The manufacturer is not obliged to mention the additive in its E(...) form, but can also mention it by name, such as "soy lecithin", for example.
When used in protein powders, lecithins are primarily intended to reduce the foam produced during the dissolving process. As additives, these substances have no nutritional value and do not, in principle, affect the assimilation of the amino acids you are about to ingest. Nevertheless, their origin, extraction methods and long-term impact give cause for concern.
Are lecithins a health hazard?
Health authorities consider that these substances do not constitute a recognized health hazard. In France, these additives are even permitted in the composition of certified organic products. That said, the origin and extraction process of these molecules raise a few doubts.
These compounds are often extracted from soy, sunflower or other oilseeds grown in Brazil. Unfortunately, Brazilian growers are not obliged to comply with European regulations. As a result, genetically modified seeds are not banned. A large proportion of the lecithin used by manufacturers therefore comes from GMO soybeans.
Remember that GMOs can be responsible for numerous diseases and metabolic disorders. Consuming whey, however high quality it may be, containing traces of GMOs can therefore potentially harm your health.
Moreover, even when these compounds come from healthy soybeans, their extraction requires the use of chemicals. During the extraction phases, the raw lecithin is treated with a solvent to obtain a purer product. Once again, this treatment can leave traces. Unwanted substances may also find their way into whey isolate.
In addition to doubts about possible GMO or chemical contamination, we'd also like to mention the results of a study1 published in 2020. This shows that food emulsifiers can disrupt the intestinal microbiota to the point of causing repeated intestinal inflammation. The researchers go even further, pointing out that these inflammations can lead to more serious pathologies such as Crohn's disease.
All this should encourage athletes, fitness enthusiasts and body-builders to avoid protein powders containing additives. What's more, even if the risk is linked to the quantity ingested, which remains low, you mustn't forget that supplementation is intended for the long term. This exposes you to digestive problems and various pathologies over the long term.
Is lecithin-free whey the best protein powder?
You can tell a quality whey by its composition. As we've repeatedly stressed on our blog, a protein powder worthy of the name should be free of additives. So it's not just a question of choosing a lecithin-free whey. Beware also of preservatives, artificial flavors, sweeteners and colorants.
Scientific studies conducted to date do not confirm the harmlessness of additives. On the contrary, researchers are drawing your attention to the harmful effects of these molecules. In particular, they point the finger at sweeteners (and sucralose2 in particular) found in so-called "sugar-free" protein powders. These substances, like aspartame, disrupt brain chemistry and subconsciously encourage us to eat sweeter foods. They are also linked to endocrine and intestinal microbiota disturbances.
The truth is, most of the side effects associated with whey come from additives. Gastrointestinal problems are either due to additives or to the presence of significant quantities of lactose. Whenever possible, it's best to choose a brand of whey made from French milk, without additives, low in lactose or lecithins.
What type of whey should I choose and how should I take it?
Choosing the best protein powder for your sports needs is not simply a matter of choosing a whey without additives. You still have to decide between the different types of whey. Is classic whey preferable to isolate? Which protein to choose? Faced with all the products on the market, which should you choose to promote mass gain or accelerate muscle building?
The different categories of whey differ in their amino acid concentrations and, above all, in the way they are obtained. Classic native whey, whey isolate and whey hydrolysate all provide essential amino acids and BCAAs. These dietary supplements have the potential to accelerate your progress in any sport and provide the beneficial effects of a protein product.
All these whey products are derived from milk filtration. Thanks to a more advanced but non-denaturing mechanical filtration process, whey isolate is lactose-free and therefore better tolerated by the body. It is therefore the best option for athletes.
As a general rule, the way you take whey differs according to your goals and body weight. A protein intake of around 2 g/kg/d is necessary for mass gain (over a specific period, without maintaining this dosage over the long term). A body-builder should therefore consume one to two shakers a day. For endurance athletes who "only" wish to optimize the results of their training sessions, around twenty grams of protein a day, post-exercise, will suffice.
Warning: supplementation must be part of a healthy, balanced diet. Protein powders should not form the basis of your diet. It's important to dose whey correctly, taking into account the amount of protein in your daily meals. To ensure that nothing is left to chance, you should seek the advice of a competent sports coach, a specialized doctor/pharmacist or a dietician.
