As Malaysians are putting more effort into keeping a healthy lifestyle which has resulted in a continuous growth of the fitness industry, the current COVID-19 condition has put a dent into the fitness circle, but we are all tough guys ain’t we.
While everyone is concerned about living a healthy life by constantly hitting the gym, training outdoors and consuming a healthy diet, many Malaysians are still lacking the knowledge towards sports nutrition.Our habit of listening and following advice and orders have made us turn a blind eye to really find out the truth about our supplements intake.
One of the most common sports supplements in the market is whey protein. So, the question is, how much do we really know about them?
What most of us know is that whey protein usually derives from dairy and it helps to repair muscles. But is that all it does?
Now, let’s start with the basics. A
According to medicalnewstoday.com, milk is made of two types of proteins, casein, and whey, and whey can be separated from the casein in milk or formed as a by-product of cheese making. It is considered a complete protein as it contains all 9 essential amino acids and it is low in lactose content.
It contains an abundance of benefits and some of it could even prevent cancer. Let’s take a look at some of the most common benefits of whey protein:
Aiding Weight Loss: According to a study of 158 published in Nutrition & Metabolism, those who were given whey “lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage”
Anti-cancer properties: While there are studies that identify whey protein as an anti-cancer property such as the study published in the journal Anticancer Research, more study is still needed.
Lowering Cholesterol: A study published in The British Journal of Nutrition gave whey supplements to 70 overweight men and women for 12 weeks, and they found that “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein group.”
Asthma: Shocking but true. Whey protein could improve the immune response in children with asthma. One small study involving 11 children, published in the International Journal of Food Science and Nutrition, found that children with asthma who were supplemented with 10 grams of whey protein twice daily for 1 month had an improved immune response.
Blood Pressure and Cardiovascular Disease: Research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension; their risk of developing heart disease or stroke was also lower.
Reducing weight loss in people with HIV: A study published in the journal Clinical and Investigative Medicine found that whey protein may help to reduce weight loss among HIV-positive patients.
Always looking at the bright side of a product is great, but now it is time to get a balanced understanding and dive deeper into whey protein by understanding its potential harm as well.
Some people who are allergic to milk may be specifically allergic to whey. In moderate doses, whey protein does not typically cause any adverse events. However, consuming very high doses can cause:
- i) stomach pains
- ii) cramps
iii) reduced appetite
- iv) nausea
- v) headache
- vi) fatigue
Consistent high doses of whey protein may also cause acne. From a nutritional point of view, whey protein is very unusual and does not have a natural equivalent.
Some may believe that there are risks from nutritionally refined foods such as whey, because, although they contain a lot of nutrients, the balance is heavily tipped towards protein.
Therefore it is always important to look at the pros and cons of whey protein before consuming it. But stay tuned because next week, we will take a look at the different types of protein and its roles in muscle building and weight loss.