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Top 6 Nutritional Benefits And Side Effects of Whey Protein

Top 6 Nutritional Benefits And Side Effects of Whey Protein

There is a reason why whey protein is considered among the best supplements in the world. As a supplement, whey protein has a high nutritional value that makes it a good product for improving one’s health. Similarly, there are a few side effects when using whey protein. Below are the top 8 nutritional benefits of whey protein and some side effects.

Top 6 Nutritional Benefits of Whey Protein

1. Excellent source of high-quality protein

One of the best nutritional benefits of whey protein is its property as a source of high-quality protein. Whey protein is the liquid separated from milk when producing cheese. This makes it a good source of protein for one’s health.

2. Promotes muscle growth

You can use whey protein as way of preventing the decline of muscles, which decreases with age. As a nutritious food element, whey protein works to boost the body’s urge for high-quality protein to help in muscle growth. It is also useful for people who are weightlifting and desire to have their muscles grow bigger.

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3. May lower blood pressure

As a dairy product, whey protein helps in lowering blood pressure; (blood pressure is a risk factor for heart disease.) This is beneficial to people facing the risk of high blood pressure.

4. Enhances the body’s antioxidant defenses

Whey protein has the ability to enhance the body’s antioxidant defenses in the body, reducing oxidative stress, which eventually cuts the risk of various chronic diseases.

5. Reduces hunger

Whey protein is highly filling and thus can help to reduce hunger. Therefore, when you take whey protein, you will not have to eat a lot to feel full. This means that you will only need to take a dose of whey protein to sustain you as a whole meal. (Please know it is not recommended to only have whey protein in your diet; you need well-balanced meals of protein, fruits, vegetables, and grains too!)

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6. Helps in weight loss

If you are looking for ways to lose weight, then whey protein offers one of the best strategies to do that. Whey protein helps in reducing weight by:

  • Suppressing appetite, which leads to lower calorie intake
  • Boosting metabolism to burn more calorie
  • Helps to maintain muscle mass while losing weight

Top 6 Side Effects of Whey Protein

Despite the many nutritional benefits of whey protein, there are some side effects associated with it.

1. Reduces appetite

One of the side effects of using whey protein is that you may reduce your appetite. Though mentioned as a benefit for those going through the weight loss process, it may be harmful to others.

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2. Stomach pains

Another disadvantage of whey protein is that it may lead to stomach pain if you take high doses.

3. Fatigue

Another unwanted side effect of whey protein is fatigue. Those who take whey protein may experience general body fatigue, especially if you don’t eat or drink anything else.

4. Headache

You may also experience some episodes of headaches when you continually use whey protein as part of your diet.

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5. Kidney stones

As a high-quality protein, whey protein has the risk of making you form kidney stones. Excessive consumption of whey protein could lead to formation of kidney stones, which can be a serious health risk.

6. Digestive trouble

If you are sensitive to lactose, you may end up having digestive problems from whey protein, as it contains dairy. (Even if you are not lactose intolerant, you may experience digestive problems to some degree.)

Conclusion

It’s obvious whey proteins has benefits and side effects. It’s really up to you to decide. Some people swear by whey protein; others don’t. Ultimately it depends on your body (i.e. if you’re lactose intolerant or have digestive issues…) and your goals (i.e. if you want to build muscles…).

Featured photo credit: bulksupplements via bulksupplements.com

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Deborah Belford

Freelance journalist

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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