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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 December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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