Whey Protein Explained: Benefits, Side Effects & Common Myths

Key Takeaways From This Blog Post

• Whey Protein is a natural complete protein derived from milk
• Whey Protein supports muscle recovery, immune health and fat loss
• Kidney damage and bulking up are myths backed by no credible science
• Choose whey isolates if you're lactose sensitive, but concentrates work great for most
• Sweeteners used in whey are safe but natural or unflavored options are available

Whey Protein Explained

Whey protein is probably the most popular and most widely taken supplement in the world, even more so than creatine. And these days it seems like we're all protein obsessed with even mainstream foods touting their protein content. Despite this whey protein is also one of the most misunderstood supplements out there, it's also a supplement many people have questions about such as is whey protein safe, can it damage your kidneys and will it make me bulky. In today's post we'll be breaking down what whey protein really is, the science behind its benefits, and we'll be clearing up some of the biggest misconceptions about it. 

What is Whey Protein?

Whey Protein comes from milk. When milk is processed to make other foods like cheese and yogurt it naturally separates into two parts, casein (about 80%) and whey (about 20%). For many years the cheese industry used to throw away the whey portion not realizing what a goldmine of nutrition and for them money it was.

Whey contains complete proteins which means it has all nine essential amino acids your body needs as well as immunoglobulins wh ich help support the immune system. Over the years athletes, bodybuilders and even medical professionals began to realize whey proteins benefits for recovery, muscle growth and overall wellness. 

Whey is Whey Protein So Effective?

Whey isn't just another supplement, its one of the most bioavailable protein sources you can get. This means your body can absorb and quickly use it incredibly efficiently. Here's what makes Whey Protein Stand Out...

• Excellent Amino Acid Profile: Whey has a higher biological value than most protein sources even whole foods like eggs
• Rich in BCAAs: Whey Protein is packed with branched chain amino acids like leucine, isoleucine and valine which are critical for muscle repair and muscle recovery.
• Easy to Digest: Whey mixes smoothly, is easy on the stomach and is suitable for most people even kids who don't drink milk often can handle whey protein shakes. 

Whey Protein Isolate vs Whey Concentrate

There's two main types of whey protein and they are concentrate and isolate.

• Whey Concentrate contains small amounts of fat and lactose along with protein. Most people tolerate it well and find it great to for everyday use, however some users struggle to digest whey and have an easier time with a whey protein isolate.
• Whey Isolate is filtered more thoroughly to remove almost all fat and lactose which makes it ideal for those who struggle to digest whey or are lactose intolerant. It's also lighter in calories and is considered a "cleaner" protein.

Many brands even add lactase (the enzyme that digests lactose) to make whey easier on the stomach. For anyone worried about lactose issues, new research shows that a lot of digestive sensitivity comes from gut bacteria imbalances, not the protein itself. 

Common Myths About Whey Protein

There's a number of misconceptions and common myths about whey protein, we'll address those below...

Myth #1: Whey Protein Damages Your Kidneys

This is one of the most common and persistent as well as most incorrect myths about whey protein. Studies have shown that even extremely high intake of protein, up to 8 grams per pound of body weight, which is way more than anyone needs, don't cause kidney damage in healthy people. For context, even bodybuilders and those looking to put on muscle are recommended to take only a single gram of protein per pound of body weight.

Unless you already have a preexisting kidney condition, protein does not harm your kidneys. Just make sure to drink enough water.

For the average lifter or gym goer 0.75 to 1 gram of protein per pound of bodyweight is generally plenty for muscle builder and recovery.

Myth #2: Protein Will Make You Bulky

Many women and even men still worry that protein shakes will make them "too muscular" or "bulky". The truth is protein doesn't magically build muscle, training does. 

Women in particular don't produce enough testosterone to get bulky from protein intake alone. Building muscle takes intenese training, consistent nutrition and recovery. Protein just helps repair and grow tissue after workouts. Adding lean muscle through adaquete protein intake actually boosts your metabolism and helps you burn more fat throughout the day.

Myth #3: Whey Protein Sweeteners Are Dangerous

Another common concern revolves around the artificial sweeteners in most protein powders, particularly sweeteners like sucralose and aspartame. Modern whey formulas use minimal amounts of sweeteners for flavor. Aspartame is rarely used anymore and sucralose has been studied extensively and no credible or peer reviewed research has shown harmful effects in humans at normal supplement doses. 

However if you'd still like to stay away from artificial sweeteners there are more and more protein powders coming onto the market which are either unflavored and unsweetened or which use natural sweeteners like Stevia or Monk Fruit. 

Which Whey Protein Supplement Should You Take?

When purchasing a whey protein supplement first decide if you're looking for a whey protein or a whey protein isolate, typically isolates will be slightly pricier. Then look for a reputable brand, pretty much every brand we carry is a reputable brand which is third party tested so beyond that it really comes down to personal preference, flavor preference and finding a brand which as flavors you enjoy available as part of their lineup. If your starting at square one some of our favorites and customer favorites for whey protein isolates are Hi-Tech Pharmaceuticals Precision Protein which is actually a hydrolyzed whey protein isolate, even cleaner than a standard whey isolate. APS Isomorph 28 is another great one which is low in calories and features 28 grams of protein per serving as opposed to the normal 25 most brands have. If you're looking for a whey protein NutraBio Whey is another great option and one that comes in a lot of unique and tasty flavors. If you'd like to browse around and checkout our entire line-up of whey protein powders you can click here to do so.

Protein Has a "Thermic Effect"

Many people aren't aware of this but protein has what's called a "high thermic effect". This means your body burns more calories digesting and processing it compared to fat or carbs. Everytime you eat protein your body must work harder to break down the peptide bonds and conert it into amino acids which actually burns calories while digesting, so eating protein actually helps to burn more calories. This is one of the reasons why high protein diets can be so effective for fat loss and for maintaining a lean body composition. 

Whey Protein Safety & Final Thoughts

Whey Protein has been used safey for decades not only by athletes but in the medical community as well. Whey Protein is one of the most digestible, complete and efficient sources of protein available. 

So long as you don't have a dairy allergy or intolerance, whey protein is perfectly safe to take and beneficial. If one brand doesn't sit well with you simply try another.

At the end of the day whey protein isn't a synthetic lab made product, its a natural byproduct of milk that's been refined and optimized for your fitness and nutritional goals.