Whey protein is often presented as the essential dietary supplement for progress in bodybuilding or other sports, even endurance sports. Composed essentially of whey protein, this powder is highly digestible.
As a result, essential amino acids and BCAAs quickly enter the bloodstream. Despite the undeniable nutritional qualities of this product, specialists sometimes advise athletes against consuming whey, as it often contains additives and sweeteners. Is it absolutely necessary to avoid these substances? Find out below!
What are additives and sweeteners?
Additives are substances that are added to any preparation to give it a particular scent, flavor or texture. In the food industry, they have no nutritional value, but determine the aroma or taste of the finished product. Sweeteners(aspartame, sucralose, acesulfame k...), for example, are additives with extremely powerful sweetening properties.
In whey manufacture, additives can serve many purposes. In protein powders, thickeners and surfactants such as lecithins improve whey texture in one way or another.
At first glance, additives do not alter the composition of whey, since the amino acids and BCAAs are still present. What's more, they won't, a priori, affect the athlete's nutritional program.
But does choosing a whey based on the presence or absence of additives have any bearing on your progress?
Why avoid whey containing additives and sweeteners?
In view of the additives' functions, they might seem perfectly harmless. However, no one can claim that this is the case. These substances are either processed natural products or totally synthetic products of the chemical industry.
But if you're serious about your nutrition and sports preparation, you shouldn't leave too much to chance, should you? Today, although authorized in Europe and France, the long-term impact of these additives on human health and the environment is not fully known. What's more, the metabolites (products of human metabolism, after consumption) are not all known either, and could present dangers in the event of long-term exposure.
Among the sweeteners used in the food industry, the researchers were particularly interested in sucralose. Sucralose is the most widely used sweetener in whey and other protein powders. The studies "Sucralose affects glycemic and hormonal responses to an oral glucose load " 1 and "Sucralose, A Synthetic Organochlorine Sweetener: Overview of Biological Issues " 2 present the potential adverse effects of sweeteners on metabolism and health. In particular, sucralose is reported to affect glycemic and insulin response, and the intestinal microbiota. For the time being, doubts remain as to the involvement of sweeteners in metabolic diseases such as diabetes and obesity.
In any case, consuming whey loaded with sweeteners is a dangerous game for athletes and fitness and bodybuilding enthusiasts. The sweet taste provided by these additives is up to 700 X "sweeter" than sucrose (sugar), for an equal dose. Regular consumption "tricks" the brain into becoming accustomed to particularly sweet tastes, even though, paradoxically, no sugar is consumed, since the consumer has chosen a "sugar-free" whey!
Inevitably, he'll seek out increasingly sweet products in his regular diet, or in his nutritional supplements. This vicious circle will push him to consume more and more sweetened products, or to load up on sugar (sucrose), which will ruin his training program in one way or another.
It should also be noted that most additives are derived from chemical processes. Sucralose, for example, is a sucrose molecule to which a chlorine atom has been added. These additions are synthetic, leading to molecules that are found nowhere in living organisms.
We won't even mention the case of additives derived from GMOs, as may be the case with soy lecithin. Clearly, choosing whey protein brands made in France isn't everything, but it is a good practice to avoid excessive processing of the basic product. For readers wishing to delve deeper into the subject, see our article on the dangers of lecithin.
Whey with no additives or sweeteners: a guarantee of exceptional quality
Whey is, in essence, a natural food supplement with remarkable nutritional properties. It is therefore a shame to alter its beneficial effects on the body by adding additives. By improving the ultra-filtration and micro-filtration of milk, it is also possible to improve the texture and flavor of whey. By offering a product free from additives and sweeteners, with good taste and a pleasant texture, all naturally, the brand proves its commitment to providing consumers with top-quality proteins.
To recognize these exceptional products, interested parties should consult the list of ingredients. Opt for whey with as few ingredients as possible, and above all certified additive-free. And beware of protein powders containing natural sweeteners such as steviol glycosides (Stevia). To extract these substances, manufacturers use chemical solvents, and in most cases they are mixed with sweeteners (sucralose, aspartame...).
If you're looking for a sugar-free whey, you'll have to settle for a whey without sweeteners... and therefore without a sweet taste. However, you can improve the taste of your whey shaker without resorting to sweeteners. To do so, you can occasionally mix whey with a natural carbohydrate source. For example, you can mix whey with a plant-based milk such as oat or coconut milk, or add wholemeal sugar, peanut butter, honey or maple syrup, favoring natural ingredients with a relatively low glycemic index.
Additives are very common in medicines. In the case of protein powders, however, they have a far greater impact than when consumed as part of a drug regimen. In fact, whey is a comfort product, designed to be consumed for months or even years on end, as long as you wish to strengthen your muscles, maintain your muscle mass or recover more effectively. Taking whey over the long term is different, and increases the risks explained above.
Are you a runner? Are you preparing for a marathon or are you more of a 100m runner? Our article on whey types for runners is for you!
You're not a top-level athlete, but you're still concerned about your figure? Check out our article: does whey make you fat? and find out if this protein powder is likely to make you gain or lose weight...
And finally, an update on organic protein powders and our position on them and the disastrous ecological consequences of industrial whey.
And to find out more :
- Whey native: our pharmacists' opinion
- Back to basics: what is whey?
- How much protein does a teenager need?
