Whey protein powder is a popular food supplement that increases the protein content of a diet. Often, people blend it into a smoothie, but you can also add it to baked items, cream-based soups, porridge or other milk-based drinks to increase your protein intake. Some individuals find it difficult to consume whey protein, because it may cause bloating. This is because whey contains dairy, a common food allergen.
Determining Protein Needs
You need protein to build muscles, but too much protein will just be stored as fat or excreted through the kidneys, according to the American Council on Exercise. The American Dietetic Association shows that you need 0.8 g protein per kg of body weight, but when you are working to build muscle, your protein needs will increase to about 1.4 to 1.8 g protein per kg of body weight. Convert your weight in lb. to kg by dividing by 2.2. Then multiply this new weight by 1.4 and 1.8. You should not exceed 2 g of protein per kg of body weight, because it has not been proven to be more effective, according to the American Dietetic Association. You could increase your risk for dehydration, calcium loss, and kidney strain if you consume excess protein regularly, the ACE says.
Whey Protein
Whey protein is derived from dairy, and it is one of the proteins that make up cow's milk. Whey protein is a complete source of protein, providing all nine of the essential amino acids, according to the Dairy Council of California. Whey protein is often sold as a powdered supplement that you can add to foods, and different brands design the powder to mix easily in liquid for easy blending. If lactose sensitivity is a concern, then look for low or lactose-free whey protein, the Dairy Council of California recommends.
Lactose Intolerance Vs. Dairy Allergy
A lactose intolerance is a situation where the body has too little lactase to digest lactose, a carbohydrate found in dairy foods, according to the National Digestive Diseases Information Clearinghouse. Symptoms of a lactase deficiency include bloating, abdominal discomfort, gas, diarrhea and nausea. Because whey protein comes from dairy foods, it can cause bloating and discomfort in individuals who are lactose intolerant. In contrast, a dairy allergy is a situation where an individual is allergic to dairy proteins and could experience a life-threatening reaction when exposed to dairy, the Food Allergy and Anaphylaxis website shows.
Protein Powder Alternatives to Whey
Most supermarkets carry numerous brands and types of protein powders, and the selection of protein powder depends as much on your taste preference as it does on the protein content. Dairy-based proteins are just the beginning. There are also egg and soy based proteins that also provide complete proteins. Some other brands also blend different vegetable proteins, such as rice and legume, to provide all of the essential amino acids needed. Some dairy protein powders are sold as low-lactose, because the protein is a casein-based protein, not a whey-based protein. Some individuals may still experience bloating from this form of dairy as well.
Uses of Whey Protein
In addition to blending whey protein into smoothies, you can stir protein powder into baked goods by adding the powder to your flour mixture before adding any of the liquids. This works particularly well with quick breads, including muffins, bars and fruit breads such as banana bread. In addition, you can stir protein powder into liquids and milk for additional protein throughout the day. Be careful to measure out how much protein you should consume to prevent over-consumption.
References
- American Council on Exercise: Are There Any Risks Associated With Excess Protein Consumption?
- Food Allergy and Anaphylaxis: About Food Allergy
- American Dietetic Association: Strength Building and Muscle Mass
- Dairy Council of California: Whey Protein Nutritional Powerhouse
- National Digestive Diseases Information Clearinghouse: Lactose Intolerance
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