Whey protein supplements has been used for years by fitness and health enthusiasts for improving performance and gaining muscle mass and strength. It has also been used for weight loss and weight stabilization. According to Mayoclinic.com, whey protein also has additional positive effects on the body, which include the prevention of bone loss and the control of blood sugar levels and diabetes. It is also used as a preventative approach to medical diseases, according to Webmd.com. It’s been used to shrink cancerous tumors, treat high cholesterol and relieve asthma.
Whey Protein Sources
Check out our Top 10 Whey Protein List for 2013 Here.
There are several dietary options for adding whey protein into a diet to gain the positive effects of whey protein. According to Expertscolumn.com, the foods highest in whey protein that can be added to the diet include the following:
By adding cheese to the diet, individuals are able to increase the amount of whey protein consumed. The cheese with the highest amount of whey protein is ricotta cheese, according to expertscolumn.com.
Milk
Also identified as a food high in whey protein by expertscolumn.com, milk is another good source of whey protein. This includes both goat’s milk and cow’s milk.
Yogurt is a good source of whey protein. It’s also a good choice for the digestive system, since it contains probiotics, which balance digestive bacteria. This combination of whey protein and probiotics makes yogurt a good addition to the daily diet.
Protein Powders
This form of whey protein is versatile. It can be added to other liquids, to foods, or it can be taken as a shake. For individuals using whey protein for muscle building and weight control, they may want to consider adding powders into a daily diet.
Whey Protein Shake Side Effects
Individuals adding whey protein shakes to a diet should be aware of the whey protein shakes side effects that may be experienced. According to the article “Protein Shakes Side Effects” on the drugs database website, Drugsdb.com, and the article “Whey Protein” on Webmd.com, there are several side effects that range from mild to severe.
Mild side effects:
- Acne
- Bloating
- Dehydration
- Diarrhea
- Headaches
- Nausea
- Fatigue
Moderate side effects:
- Hair loss
- Stomach pains, gas and cramping
- Weight gain
Severe side effects: (Rare)
- Ketosis
- Kidney Stones
- Osteoporosis
There seems to be some controversy on the whey protein side effects ranging from moderate to severe. Several experts claim that whey protein is relatively safe while others say that the moderate and severe side effects are possible if large amounts of whey protein are taken daily. Even though this debate exists, for individuals experiencing moderate side effects in combination with the benefits of whey protein, it’s wise to consult with a doctor to see if whey protein intake needs to be adjusted or discontinued.
For individuals experiencing severe whey protein side effects, discontinue using whey protein and consult with a doctor. This is with the exception of the side effect, ketosis, which is when the body resorts to burning fat for energy when carbohydrates are restricted from the diet. If weight loss is the goal, this state is desirable. According to the article on Drugsdb.com, some doctors feel this is beneficial for the body, while others believe it leads to liver damage. Interactions with Medications According to Webmd.com, there are several whey protein effects related to drug interactions.
Specifically, the following drugs should not be taken when large amounts of whey protein are consumed:
- Levodopa
- Alendronate
- Quinolone
- Tetracycline
Though, risks of experiencing side effects do increase if the whey protein is consumed through shakes and powders. It’s best to monitor reactions daily. Overall, if consumed through foods eaten daily, whey protein side effects pose little dangers to a person’s health and the whey protein benefits are vast if used correctly.
