Supplementation raises many questions for novices. Is whey harmful to health? At what age can you take whey? What precautions should be taken when consuming protein powder?
So many questions to raise concerns. But don't worry!
Whey is neither a drug nor a doping product. Derived from milk, this dietary supplement is, in its raw state, perfectly healthy in theory. There are therefore no contraindications to its use.
In principle, teenagers and senior citizens alike can enjoy it with complete peace of mind.
Whey enables everyone to meet their protein needs and thus stimulate muscle growth as part of a sporting discipline.
Whey can also help maintain muscle mass. That's why it's so useful for the elderly. That said, as with any food, any excess or misuse leads to undesirable effects, chiefly weight gain.
A high-protein diet can also aggravate kidney or liver disease. We therefore advise you to seek the advice of a dietician before starting supplementation.
If you have any doubts about your health, consider having a check-up. In any case, read on to dispel any doubts you may have about whey's alleged side effects.
Is there a minimum age for taking protein powder?
Despite what many people imagine, raw whey contains no chemicals. It is simply milk whey, filtered and then dehydrated. In principle, its production process does not involve any enrichment.
As such, raw whey is 100% natural. That said, beware: raw whey is almost never consumed as is. Many additives are added by manufacturers for various technological and/or taste reasons. This is also the case for most other protein powders (e.g. vegetable).
So, if you opt for a whey without additives, there's really no minimum age requirement. That said, except in special cases, these products are not recommended for babies or young children. Here are a few details on age requirements.
For very young children (see fetuses), we address this issue in our article on protein consumption during breastfeeding and pregnancy.
At what age can athletes start taking whey?
Whey should therefore be treated like any other food. Nevertheless, its high protein concentration calls for greater caution. Excessive consumption can lead to an imbalance in the diet. A high-protein diet is obviously not beneficial for babies and children.
Protein powder should only be considered in cases of deficiency. For children suffering from severe malnutrition, the medical profession will suggest specially adapted food supplements. Whey and commercial protein powders have no place in childhood.
This situation changes during adolescence. The transition to adulthood is accompanied by an increase in protein requirements. An increase that can generally be met with everyday foods.
However, if your teenager practices a sport, you can give him or her whey shakes, as long as they are part of a varied and balanced diet.
Caution is called for, however. While supplementation is not a bad thing in itself, the practice of pure bodybuilding can slow down or even alter a teenager's growth. As far as possible, therefore, you should avoid activities that can lead to rapid and significant muscle mass gain.
Is whey bad for you?
These few reservations may raise doubts about whey's safety. Is whey actually harmful to health? Wouldn't it be better to avoid consuming whey? These are all legitimate questions.
Numerous studies have been carried out to answer these questions. Researchers have consistently come up with reassuring conclusions. First and foremost, whey is not harmful to theheart1 . On the contrary, consuming whey as part of a sporting activity will help develop cardiorespiratory capacity. All the more reason to guard against cardiovascular accidents.
Appropriate use of whey also does not cause kidney or liverdisease2. However, a high-protein diet may aggravate the symptoms of these diseases.
As such, people susceptible to these health problems should not consume protein powder without the guidance of a physician.
When and why should you take whey when you're young?
Athletes can take whey from adolescence onwards. This period is accompanied by an increase in protein requirements. Sporting activity further increases these needs. Supplementing most of your protein intake with regular food is essential, but can be complicated.
This makes whey a pragmatic solution. A whey shaker prevents teenagers from eating more meat and fish, and optimizes protein intake in the post-workout period, which remains the most important. As part of a sporting activity, whey consumption improves training results over the medium/long term.
Thanks to the amino acids provided by this dietary supplement, young teenagers will recover more quickly from their training sessions. Supplementation also promotes muscle strengthening, optimizing physiological adaptation to exercise.
How much whey should I take when I'm young?
As mentioned above, adolescents must take every precaution to limit muscle mass gain. When growth is not yet complete, it is out of the question to reach 2 g/kg/d of protein.
Usually, we'll settle for around 20 grams of protein after training. The aim is to stimulate recovery. That said, the protein dose must be adapted to the young athlete's body weight. You should therefore consult a sports coach or nutritionist.
Is it a good idea to take whey every day when you're young?
Young teenagers don't need to consume whey every day. Since the aim is to accelerate muscle fiber recovery, a post-workout shaker is sufficient in most cases.
It will not be especially necessary to continue consuming protein powder on rest days, unless there is a temporary inability to consume sufficient protein in the diet.
Good to know: side effects attributed to whey (gastrointestinal problems, bloating...) may be linked to the quality of the whey, but are often caused by additives such as lecithin. If you plan to consume protein powder regularly, choose a product without additives or sweeteners.
Should an elderly person take protein?
A high-protein diet is particularly beneficial for the elderly.
As we age, a protein imbalance gradually sets in. The body "destroys" more amino acids than it synthesizes, and absorbs fewer (splanchnic sequestration).
Seniors are often victims of muscle wasting. They gradually lose muscle mass and become weaker as a result.
Sporting activities and supplementation help to slow down this process. Protein powders provide the means to maintain strength and muscle mass. Of course, a dietician should be consulted beforehand.
When and why should you take whey when you're older?
Although we're talking here about the elderly (> 70/75), muscle wasting can already be significant from the age of 50. In older people, old age accelerates protein degradation.
At the same time, the body is no longer able to assimilate and redistribute all the nutrients and therefore amino acids supplied by the diet. All this, combined with a loss of appetite and a drop in the amount of physical exercise, explains the loss of muscle.
Whey and protein powder slow down this process. However, because of the sensitivity of older people, it is essential to opt for a product without additives. Medical history and general state of health also deserve a great deal of attention.
Any sign of kidney or liver disease, especially in the elderly, should be a warning and sometimes a contraindication to protein. Management and supplementation, if required, should be under the supervision of a physician.
