The Effects Of Whey On Women

As a woman, the effects of adding whey to your nutritional plan depend on how you use the supplement, which, in turn, depends on your fitness goals. Whey protein supplements can help you build muscle, or it can be a component of a weight-loss regimen. No matter what your goals, however, seek the advice of your health care provider or a dietitian before adding any nutritional supplement to your diet.

Whey Protein

Whey protein, derived from cow's milk, contains all the essential amino acids a healthy diet requires. Whey protein supplements come in the form of a concentrate, an isolate or a hydrolysate. Concentrates contain lactose, small amounts of fat and between 30 and 90 percent protein, according to the University of Illinois McKinley Health Center. Isolates lack lactose and fat, and they offer a minimum of 90 percent protein. Hydrolysates consist of predigested whey proteins for ease of absorption. Although the effect of the actual amino acids in whey is the same no matter what form of supplement you choose, you may prefer one form over another depending on your personal physiology. For example, if you are lactose-intolerant, avoiding whey concentrates may help you avoid gastrointestinal distress.

Fitness Goals

Your fitness goals help determine how whey affects you. When your goal is to build muscle mass and strength, a resistance-training program in combination with consumption of sufficient quantities of high-quality whey stimulates muscle growth and supplies your body with the building blocks you need to increase the size and power of your muscles. Conversely, if your goal is to reduce body fat while maintaining your lean body mass, whey protein supplements supply your diet with the amino acids you need to prevent your body from turning to your muscle mass as a fuel source when your dietary calories are low.

Pros

Whey protein supplements are a convenient way to bolster your protein intake, particularly if you are busy with work, school, childcare or a combination of these. Whey supplements travel well and are easy to prepare. Whether you are a highly active athlete, a new mom or a dieter, whey protein allows you to easily monitor your daily protein intake without calculating the protein content of different foods. Whey supplements come in a variety of flavors for mixing into smoothies, baked goods or protein shakes.

Cons

Despite the high quality of the protein they contain, whey powders lack other important nutrients you need for optimal health. Beef, for example, contains iron, and cottage cheese provides calcium, both critical components of your diet as a woman, but whey offers neither of these. Therefore, relying on whey as your primary protein source may deprive you of essential vitamins or minerals. The ease of use of whey supplements may result in overconsumption and adding unwanted calories to your diet. Additionally, whey protein may cost more than the equivalent amount of protein in whole foods.