Here we spell out the
undesirable side effects you may experience.
After you've completed a strenuous workout, the first thing you
want to do is replenish your muscles with an appropriate amount of protein and
carbs. Making a whey protein shake is a simple method to do this, but is it the
best move for your overall health?
For the average person, registered dietitians and other health
experts advise against eating more than 30 grams of protein per sitting, as
this is the maximum amount the body can digest at one time. Unlike carbs and
fats, protein cannot be stored in the body. Luckily, protein powders contain
between 12 and 30 grams per serving (between 1-2 scoops), with whey-containing
varieties packing a little more per serving than plant-based ones.
Still, whey protein is not for everyone. It can lead to
undesirable side effects and may even cause you to consume potentially harmful
substances. Below, we detail five things that could happen to your body when
eating whey protein powder.
1. You may become bloated.
Whey protein powder is a dairy product, so it does contain lactose:
a type of sugar many people have a hard time digesting. When you overeat whey
protein in one sitting, you might feel bloated and get harmful gas. This is
especially the case for those who have irritable bowel syndrome (IBS) and
lactose sensitivities. Bloating, gas and stomach cramps are all common side effects of lactose intolerance.
2. Consequently, you could have stomach pains.
Because most dairy protein powders are made from proteins in milk
whey, which contains lactose, whey protein concentrate may cause GI discomfort
in those with severe lactose intolerance. Still, the Whey Protein Institute
claims that whey protein concentrate contains very little lactose, so be sure
to read the label before purchasing!
A plant-based protein powder such as Orgain Organic Protein may be
a better option for those with lactose sensitivities, as it's made primarily of
pea protein and brown rice protein.
3. You could support muscle growth and maintenance.
Whey protein powder has a high concentration of branched-chain
amino acids (BCAA) that promote muscle recovery and synthesis. Studies have
shown that those who take whey protein powder have greater levels of muscle
protein synthesis than others who consume plant-based soy protein powder.
4. You may accidentally ingest too much sugar.
Remember that your whey protein shake shouldn't taste like a
sugary milkshake. However, several protein powder products do contain a lot of
added sugar. The American Heart Association (AHA) recommends that women consume
no more than 25 grams (about six teaspoons) of added sugar per day to promote
good heart health. In contrast, men should consume no more than 36 grams (about
nine teaspoons) per day.
For context, some protein powders can pack as much as 23 grams of
added sugar per scoop, so be sure to read the nutrition label before dropping
cash on a big ole container of protein powder.
5. You could be exposing yourself to toxins.
Chocolate protein powders may have toxins lurking in them of any flavor. Unfortunately, whey protein powder can pack some scary ingredients. According to a study conducted by the Clean Label Project, many of the 134 top-selling protein powder products had high toxins, including heavy metals.