Whey protein is a popular supplement used to increase protein intake, boost muscle protein synthesis, and promote lean muscle mass growth. Derived from milk during cheese making, whey protein is a nutritionally complete protein containing all essential amino acids.
What is Diet Whey Protein?
Diet whey protein is a specific type of whey protein powder formulated to support weight management goals. While keeping calories low, it is important to ensure protein remains high and in consistent doses for optimal muscle maintenance. It provides a high protein content with a low sugar and fat blend to support a low-calorie diet while maintaining muscle mass.
Why Choose Diet Whey Protein?
Diet whey protein is a convenient way to supplement protein intake, especially when following a calorie-restricted diet. It helps maintain muscle mass, which is crucial during weight loss. Diet whey protein formulas often focus on taste and texture improvements while ensuring the highest quality protein is used. Informed Protein Certification verifies the accuracy of the protein count on the label.
Types of Whey Protein
There are three primary types of whey protein, each with different levels of processing and nutrient composition:
- Whey Protein Concentrate (WPC): Contains low levels of fat and carbohydrates. The protein percentage varies depending on the concentration level, ranging up to 89% or more. WPC is the most common and affordable type.
- Whey Protein Isolate (WPI): Further processed to remove fat and lactose, resulting in a protein content of 90% or higher. WPI is suitable for individuals with lactose intolerance but should be avoided by those with milk allergies.
- Whey Protein Hydrolysate (WPH): Considered a "predigested" form of whey protein because it undergoes partial hydrolysis, which aids in protein absorption. WPH is often used in medical protein supplements and infant formulas due to its improved digestibility and reduced allergen potential.
Benefits of Diet Whey Protein
Research suggests that whey protein, including diet whey protein, may offer several health benefits:
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Muscle Growth
Whey protein is a popular supplement for individuals aiming to gain muscle. It has a high leucine content, an amino acid that plays a crucial role in muscle building and repair. Whey protein, combined with resistance training, can help maximize muscle growth.
Lowering Cholesterol
Whey protein may help improve cholesterol levels by reducing triglyceride levels and increasing high-density lipoprotein (HDL) levels. Triglycerides are fats in the blood that can increase the risk of certain health conditions, while HDL cholesterol is considered "good" cholesterol.
Cardiovascular Health
Whey proteins and their peptides may have benefits for cardiovascular health, such as lowering blood pressure, reducing inflammation, improving vascular stiffness, and increasing nitric oxide levels.
Anticancer Effects
Some studies suggest that whey protein may possess anticancer properties by triggering apoptosis (death of atypical cells) and reducing muscle atrophy associated with cancer treatment.
Nutritional Support
Whey protein can be a suitable supplement for individuals who cannot obtain enough protein from other sources. Glycomacropeptide, a specific component of whey protein, is a protein source that does not contain phenylalanine. Whey protein supplements can also help people with low body weights gain weight and those with a loss of appetite to get enough protein.
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Managing Type 2 Diabetes
Research indicates that whey protein supplementation may assist in managing type 2 diabetes through various mechanisms, including:
- Lowering blood sugar levels after meals.
- Increasing insulin levels and sensitivity.
- Managing blood glucose levels.
- Increasing feelings of fullness.
- Lowering lipid levels, such as triglycerides.
Reducing Inflammation
Whey protein supplementation has been found to help reduce C-reactive protein (CRP) and interleukin-6 (IL-6), which are key markers of inflammation in the body.
Managing Inflammatory Bowel Disease (IBD)
Whey protein supplementation may help promote IBD remission and prevent flare-ups by secreting mucin, reducing inflammation, improving the function of the intestinal barrier, and supporting the gut microbiome.
Enhancing Antioxidant Defenses
Whey protein may boost natural antioxidant defenses, especially glutathione, which is produced by the body.
Reducing Hunger
Whey protein appears to be more satiating than other types of protein, such as casein and soy, which can help reduce hunger and cravings.
Read also: Weight Loss with Low-FODMAP
Supporting Weight Management
Eating more protein may help support fat loss by increasing feelings of fullness, reducing hunger, increasing the thermic effect of food, and maintaining muscle mass.
Potential Risks and Side Effects
While whey protein offers several benefits, it's essential to be aware of potential risks and side effects:
Acne and Microbiome Effects
Some evidence suggests that whey protein use may cause acne or affect the microbiome.
Kidney and Liver Damage
Long-term and excessive use of whey protein may result in kidney or liver damage, particularly with physical inactivity.
Milk Allergies and Lactose Intolerance
Whey protein may be unsuitable for people with milk allergies. Some types of whey protein contain lactose, making them unsuitable for people with lactose intolerance. Whey protein isolate may be a suitable choice for people who are lactose intolerant - but don’t try any of these if you have a milk allergy.
Digestive Symptoms
Consuming very high doses of whey protein may cause digestive symptoms, such as cramping or nausea.
Potential for Lactose Intolerance and Dairy Allergies
Because whey protein is taken from dairy, it contains lactose in almost every case. As a result, people who are lactose intolerant may experience symptoms like bloating, nausea, and stomach cramps after consuming whey protein concentrate. However, whey protein isolate is more refined and may not trigger the same symptoms.
Meanwhile, people with dairy allergies should never consume whey protein. Most dairy allergies are linked to proteins in milk. Whey protein consists of very little milk proteins, so it is very likely to trigger dangerous allergic reactions in people with a dairy allergy. If you aren’t sure whether you have a dairy intolerance or an allergy, consult with your physician.
May Affect Kidney Disease
High-protein diets are unlikely to affect the kidneys of people without kidney disease. However, high-protein diets can lead to increased internal pressure in the kidneys which can lead to damage in people with kidney disease. If you have kidney disease or reduced kidney function, don’t supplement your diet with whey protein without consulting your physician.
Other potential side effects and risks
- Calorie content: Whey protein may be low fat and low carb, but it still has calories. "Too many calories from anything, including protein, leads to weight gain,"
- Extra sugar or processed ingredients: Many protein powders and shakes contain processed ingredients like artificial flavors, sweeteners or added sugar. "It’s better to get your protein from whole foods and a varied diet, rather than a supplement, bar or shake," If you use a supplement, look for one that lists whey protein as the only ingredient.
- Possible contaminants: Protein supplements don’t have strict regulations like foods and drugs. "The purity might not be proven in some protein supplements," They can have fillers or heavy metal contaminants that aren’t listed on the label. Choose whey protein products that are NSF Certified for Sport or certified by Informed Choice. These products have been independently tested for purity.
- Possible digestive problems: Some people experience constipation, diarrhea or nausea from taking whey protein, especially if they take large amounts.
- May Trigger Lactose Intolerance and Dairy Allergies
- May Affect Kidney Disease
- Chronic protein supplementation may increase the expression of anger and acne in athletes: Studies have shown that BCAAs in WP compete with tryptophan and reduce serotonin synthesis, a neurotransmitter linked to impulsivity and depression, potentially causing anger-related symptoms. WP containing insulin-like growth factor-1, associated with promoting cell growth and division, sebum production, and increased estrogen factors, could explain the association between the high consumption of WP products and acne.
- Allergies: While WP is generally considered easily digestible and beneficial, it contains components like beta-lactoglobulin that can cause allergies, particularly in children who are intolerant to cow’s milk. Symptoms of WP allergy may include atopic dermatitis, respiratory problems such as asthma and coughing, gastrointestinal discomfort, and even life-threatening anaphylactic reactions in infants.
- Gut health: High-protein diets can significantly influence the composition and function of the microbiota by causing amino acid fermentation in the colon. This fermentation process leads to the production of potentially harmful metabolites, including ammonia, amines, phenols, and sulfides.
Dosage and Consumption
The amount of whey protein needed to gain muscle depends on body weight and activity level. A single serving of around 0.24 grams per kilogram (g/kg) of body weight is sufficient to maximize muscle protein synthesis at rest. For intensive workouts, a single dose of 0.4 g/kg or more may be better. This is in addition to the daily protein requirement, which is around 1.6 g/kg of body weight daily for people building muscle or doing intense physical training. The minimum daily protein requirement for most people is 0.8 g/kg per day.
It's important to consider that protein supplements contain not only protein but also sugars, additives, and preservatives. Combining whey protein with other proteins, creatine, and carbohydrates may offer additional benefits for individuals doing resistance training.
Individuals can get this protein from meat, fish, dairy, legumes, soy, or other plant sources as part of their diet.
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight or .36 grams per pound of body weight. This is the minimum amount of protein you should get daily. For example, if you weigh 150 lbs, you should be getting about 55 grams of protein every day.
Protein Supplements: A Broader Perspective
Protein supplements are processed protein formulations used to supplement or increase protein intake, enhancing performance, recovery, and muscle mass. These supplements are available in various forms, including powders, gummies, protein bars, and ready-to-drink shakes.
Protein supplements can be categorized based on the source of protein, such as whey, casein, egg albumin, carnivore (beef), and vegan (pea and soy).
While protein powders dominate the market, ready-to-drink protein is expected to grow faster due to increasing health awareness and easy availability.
The Role of Protein in the Body
Protein is essential for various bodily functions, including:
- Building and repairing tissues
- Producing enzymes and hormones
- Supporting the immune system
Considerations When Choosing Protein Supplements
- Source of protein: Choose a protein source that aligns with your dietary preferences and needs (e.g., whey, casein, soy, pea).
- Ingredients: Check the label for added sugars, artificial sweeteners, and other additives.
- Third-party certifications: Look for products that have been tested by independent organizations like NSF International or Informed-Choice to ensure quality and purity.
Anyone considering protein powder should understand that it is classified as a dietary supplement, which means it is not regulated in the same way as food or medicine. Responsibility falls on manufacturers to ensure that their products are not hazardous, though many companies do not test for safety or efficacy before their offerings hit shelves. Though the FDA created Good Manufacturing Practices (GMPs) to help minimize adverse issues, compliance with these procedures remains a concern. That said, there are accredited organizations, like NSF International, that independently test supplements, including protein powders.