Whey is a protein-containing substance found in milk and milk products, commonly added to sports nutrition supplements. Although whey is a popular type of protein food, it may not be the best choice for everybody. However, whey does have some benefits compared with other types of proteins, especially for athletes.
Basics
Whey proteins are derived from the watery part of milk. Whey is naturally present in milk and many dairy products, and is usually concentrated in some protein drinks and other supplements. Whey is healthy for most people because it provides an excellent source of protein, and many foods and drinks that contain whey are also high in calcium and low in fat and calories.
Benefits
Whey is a complete protein, meaning it contains all the essential amino acids the human body can't make, and therefore must obtain through dietary sources. Complete proteins are also referred to as high-quality proteins, because the body uses them more efficiently than incomplete proteins. Incomplete proteins must be combined with other complementary incomplete protein foods to form high-quality complete proteins.
Sports Nutrition
Whey protein is often used in sports nutrition supplements such as protein shakes, and commonly consumed by athletes. According to PubMed, whey protein can have positive effects on muscle strength, muscle size and athletic performance without any major adverse side effects. PubMed also notes that whey supplementation can enhance muscle growth during resistance training and may help with muscle recovery during periods of heavy exercise.
Concerns
Although whey protein can provide health benefits, some people may not be able to tolerate whey and should avoid it. Some people are allergic to whey casein, which is another protein found in milk products, or both. A milk allergy is different from and often confused with lactose intolerance, which is a negative reaction to lactose, a sugar found in milk. According to Nemours Foundation, some symptoms of a milk allergy can be serious and may include a rash, swelling of the mouth, diarrhea, stomach cramps, nausea, vomiting, itchy and water eyes, runny nose, sneezing, coughing, wheezing or even swelling of the throat and difficulty breathing.
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