Whey protein is the subject of much debate among athletes and bodybuilders. In particular, they question the very nature of this protein powder. Some consider it to be a doping product, while others maintain that it is a dietary supplement.
Who should you believe? Does whey contain active ingredients? Or does it only deliver nutrients that can be found in other foods? Here's the answer to the question many people are asking.
A quick reminder: what is whey and what is it used for?
Contrary to popular belief, the manufacture of whey protein is not similar to the manufacture of a medicine. Here, producers simply filter the milk or whey directly to remove the lactose and isolate the whey proteins. This liquid is particularly rich in protein and has a particularly high content of essential amino acids and BCAAs. Etymologically, the term "whey" refers to whey proteins. Through misuse of language, this term has been used for all milk whey-based protein powders.
Before going any further, let's remember that whey is not doping, as some beginners may fear. This product is not the result of a long series of chemical reactions, and stands apart from medicinal substances. It is intended primarily for healthy athletes.
Thanks to whey, these people are able to supplement their protein intake. Remember that adequate protein intake is crucial to progress in any sport, whether strength or endurance.
Is whey essential?
Whey is not indispensable, but it is often considered a useful dietary supplement for body-builders and other sports requiring a high protein intake. As a high-quality, rapidly-assimilable protein source rich in essential amino acids, whey is an interesting choice for supporting muscle growth and recovery.
However, it is entirely possible to meet your protein requirements by adopting a balanced diet rich in a variety of protein sources, such as meat, fish, eggs, legumes, dairy products, nuts and seeds. If you are able to consume sufficient protein from natural food sources on a regular basis, whey is not essential. If this isn't clear, our article on why take whey should help.
Runners and trail runners are well advised to consume 20-25 g of protein after training. This will improve muscle recovery and enhance the effects of training. Muscle-building enthusiasts should consume between 1.6 and 2 g/kg/d of protein to optimize mass gain and maximize hypertrophy. Whey and protein powders meet the objectives of both profiles by delivering essential nutrients to the muscles.
Whatever the case, training sessions will always be at the heart of the endurance athlete's or bodybuilding enthusiast's progression. Consumers will need to exercise specifically to build muscle mass or improve endurance. Whey protein is by no means a miracle product for weight loss or performance enhancement.
What do whey and protein powders contain?
Whey isn't just whey. Dehydrated whey has a rather pronounced flavor, as well as an unusual foaming property. Producers therefore add various ingredients to remedy these disturbing characteristics for consumers. In the industrial world, these are known as additives. These substances have no nutritional value and do not improve physical performance. Their sole purpose is to make whey easier to use and more saleable.
Whey therefore contains synthetic sweeteners, flavorings, acidity regulators, thickeners, and sometimes whitening agents. These additives do not provide any additional amino acids or BCAAs. They do not improve protein assimilation. These substances improve the perception of the product in terms of its taste, texture, or flavor.
Although these compounds appear harmless, studies tend to prove that some of them are implicated in various metabolic disorders, such as obesity and diabetes. Researchers are therefore calling for the utmost caution when it comes to sweeteners, particularly sucralose. These ingredients, with their high sweetening power, may habituate your taste buds and brain to excessively sweet flavors. Such a situation will lead you to consume more sugar in your daily diet, which is rapidly detrimental to your health.
On the other hand, adding these substances increases the risk of contamination with doping substances. The finished product may contain traces of growth hormones, such as steroids. Whey can therefore ultimately be considered a doping substance.
Despite recent scientific discoveries highlighting the harmful effects of additives, their use is permitted under certain controls. Nevertheless, we advise against choosing protein powders loaded with additives. It is better to choose a high-quality whey that is certified additive-free.
If you are interested, see our articles: Is ProtéAlpes whey organic? and How to take whey?
Is whey really a dietary supplement?
If consuming whey is not doping, can this protein powder be considered a dietary supplement? Essentially, yes! But it is. On its own, whey protein powder does not improve physical performance, mass gain or endurance. Once again, despite its muscle-recovery virtues, physical effort and the intensity of your workouts are at the heart of the beneficial effects attributed to whey protein.
Protein powder is truly a dietary supplement in the sense that it supplements your diet. Whey provides the body with high-quality protein, which is essential for supplementing an athlete's protein intake. This enables athletesto optimize muscle recovery and mass gain. On this topic, check out our article to find out which whey to consume for mass gain.
Essential amino acids and BCAAs are assimilated more rapidly and in greater concentration than in a conventional diet, and are essential for muscle anabolism and catabolism to take place under optimum conditions. Taken after exercise, they will optimize the results of your training sessions.
That said, from a legal point of view, the competent authorities refuse to recognize whey as a dietary supplement. It is considered a foodstuff like any other. As such, it is not subject to any specific regulations other than those governing milk-based products. Nevertheless, whey concentrate, isolate and hydrolysate are not ordinary food products. Their consumption requires a certain degree of vigilance.
Excessive consumption of whey and protein powders can be detrimental to the athlete's health. Without an appropriate training program and a healthy, balanced diet, this approach will have no positive effect. Athletes need to be well-informed and well-supported if they are to achieve their goals. This will enable them to develop a healthy nutrition program that does not endanger their body and health. We discuss this subject in detail in our article: Does whey have side effects?
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