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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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