Whey protein is one of the two major protein components found in milk. According to the Whey Protein Institute, whey protein is a high-quality protein that contains all of the essential amino acids and is the richest source of the amino acids leucine, valine and isoleucine. Whey protein supplements are obtained as a byproduct of cheese making.
Uses
Two of the most common uses for whey protein are as a nutritional supplement and to enhance muscle mass and strength. Researchers generally regard whey protein as an excellent protein source to supplement the diet. Whey protein is also used as an appetite suppressant and meal replacement to promote weight loss or the maintenance of a healthy weight.
Dosage
Protein needs vary among individuals, based on age, weight, sex and activity level. The general protein recommendation for a moderately active adult is 0.8 grams of protein for every kilogram of body weight. The Journal of the International Society of Sports Nutrition states that extreme athletes who consume 1.4 to 2.0 g of protein per kilogram of body weight may actually adapt to exercise more easily and experience improved performance.
Specific dosage of whey protein depends on your individual condition and how much protein you consume through your diet. Whey protein should not be used in place of protein foods, but rather to supplement intake and meet your protein needs.
Types
Whey protein supplements are divided into two major categories: whey protein concentrate and whey protein isolate. The protein content of whey protein concentrate, which also contains fat, varies significantly between manufacturers. According to the Whey Protein Institute, whey protein concentrate supplements can contain from 29 to 89 percent protein. Whey protein isolate contains mostly protein and very small amounts of fat. The protein content of whey protein isolate is usually 90 percent or higher.
Considerations
The majority of people are able to tolerate whey protein without experiencing side effects or complications. Diabetics or people taking medications or supplements that interfere with blood sugar control may experience low blood sugar levels when taking whey protein supplements. Whey protein can also cause low blood pressure and an increased risk of bleeding. Whey protein can also alter the effects of certain medications, supplements and herbs. You should discuss supplementation with your doctor prior to taking whey protein.
If you are allergic or sensitive to milk or milk products, you should not take whey protein. Supplementation may cause an allergic reaction characterized by swelling of the face, itchy throat, vomiting and diarrhea.
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