Although supplementation is now popular with many athletes, whey still sometimes arouses suspicion. Some people still consider this dietary supplement to be a combination of chemicals that are potentially harmful to health. It is therefore attributed with numerous undesirable effects, including digestive problems.
However,bloating and other gastrointestinal problemsshouldnotnecessarily be attributed to this product. In most cases, these problems are related tolactose intolerance (for whey products that contain lactose) or to the ingredients in the mixture. In other cases, they are due topoor-quality whey.
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 the user must first find out whether they have a genuine lactose intolerance. Otherwise, they should choose awhey that is additive-free and low in lactose, or virtually lactose-free.
This type of supplement is the most recommended. Since supplementation is a long-term commitment, it is best to consume a protein powder that is completely healthy to protect against potential 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 normally a natural product. Contrary to what one might imagine, this whitish powder is not (normally) the result of a chemical process. It is simply whey (a component of milk) that has been filtered and then dehydrated. How can this supplement cause digestive problems? In truth, there are two main explanations:either the consumer is lactose intolerant andwhey contains significant amountsof lactose, or the athlete has chosena poor-quality whey product.
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 agenuine milk protein allergy, unfortunately there is no solution involving whey. You will thenhave to opt for vegetable protein, most often based on rice, peas, or soy. Although these supplements can supplement your protein intake, they will not provide proteins that are as complete in EAA (essential amino acids) and BCAA. The beneficial effects may therefore leave something to be desired. However, it is important to note that a true allergy is very rare and often very distinctive (total inability to consume dairy products), with very significant symptoms that are not limited to the digestive system. In most cases, it is simply a matter of lactose intolerance, which can be resolved by choosing alactose-free or very low-lactose whey.
For people who do not suffer from this type of intolerance, it is not difficult to identify good quality whey. It is essentialto choose whey without additives. Despite the difficulties involved in producing and formulating products, manufacturers are becoming increasingly aware of the dangers of additives. Some brands, such asProtéalpes, have even made this their flagship policy andoffer 100% additive-free products, withno hidden additives (in flavorings, 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.
