Although whey supplementation now appeals to many sportsmen and women, it is still sometimes viewed with suspicion. Some people still regard this dietary supplement as a combination of chemicals potentially dangerous to health. Many undesirable effects are attributed to whey, including digestive problems.
However, bloating and other gastrointestinal complaints should not be specifically attributed to this product. In the majority of cases, these concerns are linked to lactose intolerance (for wheys containing lactose) or to the components contained in the mix. In other cases, they are due to poor-quality whey.
Indeed, additives are not always well tolerated by the body. The mixture of whey and additives can disrupt intestinal transit. To remedy this problem, it goes without saying that exercisers should first find out if they are truly lactose intolerant. Otherwise, choose a low-lactose, additive-free whey, or one that is virtually lactose-free.
This type of supplement is the most recommended. Since supplementation is a long-term process, it's best to consume a perfectly healthy protein powder to guard against possible problems.
Does whey cause digestive problems?
We've all heard (no pun intended) about the digestive problems whey can cause. Unfortunately, this is not entirely a myth. Depending on the brand, some consumers may have difficulty digesting this protein powder. This can manifest itself as bloating, stomach ache or flatulence. This problem may appear as soon as the first doses are taken, or after a few weeks.
One might therefore think that whey is not so healthy, since it has undesirable effects. However, raw whey is a natural product. Contrary to popular belief, this whitish powder is not (normally) the result of a chemical process. It's simply whey (a component of milk), filtered and dehydrated. How can this supplement cause digestive problems? There are two main explanations: either the consumer is lactose intolerant and the whey contains significant quantities of lactose, or the athlete has chosen a poor-quality whey.
The aches and pains described above may correspond to symptoms of lactose intolerance, and whey is indeed derived from milk. This intolerance is due to a deficiency in the enzymes needed to properly digest lactic carbohydrates (lactose). Whey contains varying amounts of lactose, depending on the version and brand. As a result, some can upset the digestive system, leading to bloating and flatulence.
You should also be aware that nutritional brands almost never sell whey or native whey in its raw state. The products on the market often contain numerous other ingredients, most often additives. The latter improve the protein powder's industrialization process, as well as its appearance in the eyes of the consumer (appearance of the mix, reduction of foam, masking of taste and odor...). Additives can give protein powder a more pleasant artificial taste, a bright whiteness or a more convincing texture.
However, in addition to their potentially deleterious long-term effects, these compounds are not necessarily well assimilated by the body. They can therefore also be the cause of the problems mentioned above.
How can you avoid digestive problems?
As we've often stressed, if you're prone to digestive problems, it's advisable to consult a specialist (doctor, pharmacist...) before consuming protein powders. Although whey isolate is in itself a perfectly healthy concentrate of amino acids when no additives are added, there are certain cases where these products should be avoided. In principle, whey isolates should not be consumed if you suffer from renal or hepatic insufficiency.
If you have a genuine allergy to milk proteins, whey is unfortunately not an option. You'll have to opt for vegetable protein, most often rice, pea or soy-based. Although these supplements can supplement your protein intake, they won't deliver proteins as complete in EAA (essential amino acids) and BCAAs. The beneficial effects may therefore leave something to be desired. However, you should be aware that a true allergy is very rare, and often very characteristic (total inability to consume dairy products), with very significant symptoms, not just digestive. Most often, it's simply a case of lactose intolerance, which is resolved by choosing a lactose-free or very low-lactose whey.
For those who do not suffer from this type of intolerance, it is not difficult to identify a good quality whey. You absolutely must choose a whey without additives. Despite the difficulties involved in producing and formulating products, producers are becoming increasingly aware of the dangers of additives. Some brands, such as Protéalpes, are even making this their spearhead, offering 100% of their products without additives , and especially without hidden additives (in flavourings, for example).
What's more, additives have no nutritional value for athletes. In terms of taste, whey without lecithins or additives is bound to be lighter. Don't forget that supplementation is often a long-term process, so it's vital to choose healthy, high-quality products, as you would with conventional food.
