Whey protein and protein powders sometimes fail to convince even the most health-conscious athletes. In particular, many believe that whey is dangerous.
This powdery product is said to be a concentrate of synthetic proteins that are difficult for the body to assimilate. Consumers are therefore exposed to numerous side effects, as well as kidney and liver disease.
As you may have guessed, today we're talking about the potential dangers of whey consumption.
What does whey contain?
Ultimately, doubts about whey's safety stem from a misunderstanding of its composition. Most people actually believe that the manufacture of this product involves numerous chemical reactions.
Whey is actually derived from milk filtration. The process used is designed to isolate whey proteins. This liquid has a high protein content and contains mainly essential amino acids, notably BCAAs .
To obtain the final product, this substance must be dehydrated. The producer then adds other ingredients, and possibly additives, before packaging the whey for marketing.
In its unprocessed, additive-free form, whey is a natural, unenriched dietary supplement. As such, whey should not normally interfere with the body's functions.
It will fully fulfill its role as a dietary supplement for sports nutrition. This product will be used to top up your protein intake.
Meeting your amino acid and BCAA needs is crucial to progress in sport and bodybuilding. These nutrients will help repair damage to muscles during and after exercise.
To date, whey is the best dietary supplement for post-workout supplementation. It has one of the most excellent levels of essential amino acids and BCAAs, while also being highly bio-available.
This protein powder, with its many benefits , accompanies physical exercise to optimize muscle recovery or mass gain.
Please note: whey consumption in itself does not lead to mass gain. Physical activity is at the heart of the whole process. To build muscle and promote hypertrophy, you'll need to adopt an appropriate training program.
What are the dangers associated with whey consumption?
Some athletes blame whey for a number of ailments. They claim that protein powder is responsible for various kidney and liver disorders, and some even believe that whey can cause heart problems. They may also cause severe allergies and contain doping substances.
Whey therefore clearly gets a bad press, as many people are unaware that whey is derived from milk.
That said, most products on the market are loaded with additives. The addition of these additives exposes the final product to various forms of contamination. The protein powder may be contaminated with steroids (1) or other undesirable substances.
The undesirable effects usually associated with whey are in fact caused by these additives. Sweeteners, thickeners, colorants, nanoparticles and other processed products are responsible for the potentially deleterious effects of products containing them (endocrine and digestive disturbances, etc.).
To guard against these undesirable effects, we strongly advise you to choose your whey by examining its composition.
Avoid products containing chemical additives. Whenever possible, opt for a whey without additives, which is much more suitable for long-term supplementation.
Related articles:
Preconceived ideas about whey
The term "dietary supplement" is often frightening... We've already been able to combat a few preconceived ideas about whey, but there are many others.
Is whey harmful to the kidneys?
This idea is the most common, and we cover it in our article on the dangers of whey on the kidneys.
In a few words, we'd like to reassure you that taking whey won't weaken your kidneys.
Even when doses are exceeded, no study has ever shown that consumption of a protein powder causes kidney and/or liver problems in healthy subjects.
On the other hand, in at-risk populations such as the elderly suffering from kidney failure, it is advisable to control protein intake, so as to spare the body.
Is whey dangerous for pregnant women?
The question of whether whey is dangerous for pregnant women is complex and deserves nuanced consideration.
Whey consumption is not inadvisable during breastfeeding, especially for women who are athletic or protein-deficient. It may even be beneficial in meeting the mother's increased protein requirements, thus contributing to the quality of breast milk.
However, it's crucial to choose a quality whey, without additives or processed ingredients, to minimize the risks to the baby.
The situation is different during pregnancy. Health authorities are more cautious, mainly due to the lack of conclusive studies on the safety of all the ingredients present in certain protein powders.
What's more, prenatal supplements prescribed during pregnancy generally make up for dietary deficiencies, making whey unnecessary and potentially harmful, as excess protein could lead to unwanted weight gain for both mother and child.
The general advice is to consult a nutritionist to assess individual needs and adapt the diet accordingly.
For pregnant women, it's often advisable to stick to more traditional protein sources, while for nursing mothers, a high-quality whey can be considered as a complement to a balanced diet.
So, while whey is not categorically dangerous for pregnant or breastfeeding women, caution and a personalized approach are strongly advised.
Remember that athletes and body-builders should consume between 1.3 and 2 g/kg/d of protein. Whey dosage is calculated by taking into account the protein provided by the diet. Here's a calculator to help you:
[divi_shortcode id="23944726″]High-protein food supplements only supplement dietary protein intake. Check out this article if you're wondering how many whey shakers to take a day.
We'll come back to this point in our article on whey and weight loss: whether you're looking to build muscle or slim down, whey is a dietary supplement, not a miracle solution.
And if you're interested, here's a second article on the subject of weight gain: Does whey make you fat?
In any case, the fundamentals of sports nutrition tell us not to exceed 2 g/kg/d of protein. Exceeding this threshold will not provide the body with more amino acids and BCAAs, as these will not be properly absorbed. The body will tend to oxidize them and/or store them as fat.
Let's move on to another common misconception: heart problems linked to protein consumption.
Is whey dangerous for the heart?
The belief that whey protein is dangerous for the heart is largely refuted by science.
Whey, which is naturally derived from milk, poses no cardiovascular risks when consumed in reasonable quantities.
Combined with physical activity, whey could even have beneficial effects on the heart and general health.
Rumours about its danger to the heart are attributed to ignorance and confusion with doping or chemical substances.
However, not all protein powders are the same: some products may be contaminated or contain dangerous additives. He therefore recommends choosing good quality wheys, ideally without additives and produced in France to guarantee traceability.
In short, as with any dietary supplement, caution is called for when it comes to product quality and quantity consumed.
That said, some metabolisms can react badly to whey proteins, even in reasonable quantities. Lactose-intolerant people in particular may experience digestive problems and gas.
Does whey make you want to vomit?
Intestinal disorders are often linked to whey quality and additives, but also to lactose intolerance. In the case of lactose intolerance, you should turn to lactose-free or low-lactose protein powders.
In extremely rare cases, these reactions are caused by an allergy to milk proteins (which is likely to have been known since childhood). In such cases, whey intake is totally contraindicated, as confirmed by an allergist. In this situation, you can still opt for protein powder of plant origin.
Good to know: if your medical history exposes you to a potential renal, hepatic or allergic risk, it's best to seek medical advice before taking protein powder.
Does whey cause acne?
A number of case studies have highlighted a potential association between whey consumption and the onset of acne.
These studies mainly concern young, healthy men who began consuming whey supplements for bodybuilding or weight gain. These patients reported an onset or worsening of acne after introducing whey into their diet, and some even showed improvement after stopping supplementation.
Whey is one of the main proteins found in milk, and various studies have already established a link between dairy consumption and acne. Although the specific fraction of milk responsible for acne is not yet known, these observations suggest that whey may play a role in triggering or exacerbating acne.
It is important to note that case studies are not conclusive evidence. They lack control groups and are therefore limited in their ability to establish a causal relationship. What's more, research on this subject is limited and often anecdotal, meaning that more robust studies are needed to establish a clear link.
Genetics can also play a role in how your body reacts to whey. Indeed, a large proportion of people with acne have a family history of the condition.
Other factors include :
- hormonal imbalances ;
- sleep quality ;
- diet ;
may also contribute to the development of acne, making it difficult to isolate the effect of whey alone.
In short, although there are indications suggesting a possible link between whey consumption and acne, current scientific evidence does not allow us to reach a definitive conclusion.
Conclusion
While whey in its pure form is a priori safe, choosing a product without additives or sweeteners is a good way of preserving both your health and the quality of the whey. With this in mind, don't hesitate to try the ProtéAlpes range!
For further reading, here are some additional articles:
- How to take whey to maximize its effectiveness?
- How can whey be incorporated into your daily diet?
- What are the ecological consequences of industrial whey?
- Whey or casein: what are the differences and how do you choose?
- Which whey should I take when cycling?
Frequently asked questions, our answers in brief
There is no evidence that whey consumption is harmful to the kidneys. However, it's important to follow recommended doses and consult a doctor or healthcare professional before starting to use dietary supplements, especially if you have pre-existing health problems or are taking medication. It's also important to choose quality products and watch out for potential side effects.
[/et_pb_toggle][et_pb_toggle title="Is whey dangerous for your health?" open_toggle_text_color="#000000″ closed_toggle_text_color="#000000″ icon_color="#248DD8″ _builder_version="4.22.1″ _module_preset="default" hover_enabled="0″ border_radii="on|3px|3px|3px|3px" border_color_all="#248DD8″ global_colors_info="{}" sticky_enabled="0″]Whey is a natural dietary supplement derived from milk filtration. It is rich in essential amino acids and BCAAs, useful for muscle recovery after physical effort. There is no evidence that whey is harmful to health, but it is important to respect recommended doses and choose quality products.
It's also important to remember that whey consumption in itself does not lead to mass gain, and that physical activity is necessary to build muscle.
1Analysis of non-hormonal nutritional supplements for anabolic-androgenic steroids - results of an international study by Geyer et al - 2004
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