Gym regulars always seem to have a whey protein shake in their hand. According to users and manufacturers, supplementing your diet with extra whey protein helps you to build muscle and repair tissue, but is that true and are whey protein supplement shakes safe to use?
Firstly, let’s look at the science behind it. Protein is the most vital nutrient to your body. It’s in all of your cells, but particularly the muscles, helping to regulate your metabolism, support your bodily functions and immune system and form blood cells. You may think that, if it’s in your body so much, you don’t need any extra protein other than from your diet, but regular athletes and exercisers do need additional protein to repair damaged tissues and building new muscle tissues.
You can get natural proteins from meat, fish, eggs and vegetables, but the ratio of protein to serving size of these foods is not enough to sustain gym regulars, body builders or even people who have a very hectic lifestyle, and could lead to weight gain. Whey proteins are also more bio-available, which means that your body can process and use them faster than other proteins. Some new studies suggest that whey proteins’ major component amino acids might help reduce the risk of heart diseases and cancer as well.
Whey protein comes, in its simplest form, as a by-product of cheese production. You can have Whey Protein Concentrate (WPC), which is usually cheap, flavourless and basically whey protein with the water removed. Whey Protein Isolate (WPI) is WPC without the fat, carbohydrate and lactose content, meaning you consume fewer calories, but it costs more and comes in more flavours. Whey Protein Hydrolysate (WPH) is an expensive choice, but your body can use this pre-digested WPI faster.
When it comes to how much to take, the ICMR recommends at least 1 g of protein for every kg you weigh. You can mix it with water, fruit juice or vegetable juice, but some dieticians recommend mixing it with milk to offset the potential side effects of constipation. Other side effects to watch out for are kidney stones, undue pressure on your liver and loss of mineral bone density.
If you’re taking on a heavy workout regime, you should ideally consume 25-30 g of protein three times a day, and people who are working out usually need 1.2-1.5 g of protein per kilo of their body weight. Also, if you’re lactose intolerant, you should avoid whey proteins and go for soy alternatives instead. Remember; you should consult your doctor before taking this or any supplement.
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