Whey supplements are popular among bodybuilders, but it's natural to suspect that any compound designed to sprout muscle may have negative side effects. However, there's a significant disconnect between the popular perception of whey and what it really does. While too much whey can be dangerous, the protein itself is naturally occurring and isn't likely to harm any healthy adult.
What Is Whey?
Both whey and casein are protein compounds naturally found in milk. Whey is a natural byproduct of the cheesemaking process and has a greater nutritional value than casein, according to the Whey Protein Institute. The powdered whey supplements you see in stores come from filtered, dehydrated whey protein that has had milk solids removed. Some supplements are fortified with vitamins and minerals or contain added sweeteners to enhance their taste, but others are sold plain and tend to have higher concentrations of pure protein.
Nutrition Facts
A 30-g scoop of whey protein powder has about 110 calories, 2 g fat, 1 g carbohydrates and 23 g protein. Since all of the milk solids have been filtered out of whey, it's naturally very low in fat. According to ChooseMyPlate.gov, that makes it a lean source of protein with the ability to grow, repair and build tissue for bones, muscles, skin and blood. However, whey's profile also means that it's not a balanced source of nutrition. If you rely on it too heavily at the expense of other foods, you could become deficient in carbohydrates, healthy fats or essential vitamins and minerals.
Allergy
If you're pregnant or lactose intolerant, check with your doctor before adding whey protein to your diet. Whey does not contain nearly as much lactose as milk and other dairy products and should not aggravate people who have only a mild lactose intolerance, but it may cause digestive discomfort or allergy symptoms for people who are allergic to dairy.
Risks
Having too much whey protein presents a different set of potential risks. Katherine Zeratsky, registered dietitian for MayoClinic.com, remarks that following a very high-protein diet over a period of several months or longer could raise your risks for constipation, diverticulitis, cancer, heart disease and liver or kidney problems.
Considerations
Regularly consuming whey protein may help you regulate your weight, eat fewer calories or build lean muscle mass. However, it doesn't come without risks, so it's advisable to always check with your doctor or a registered dietitian before using any whey protein supplement.
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