Does Too Much Whey Protein Cause Side Effects?

Does Too Much Whey Protein Cause Side Effects?

Whey protein is one of the most popular supplements on the planet. But despite its many health benefits, there’s some controversy surrounding its safety. Some claim that too much whey protein can damage the kidneys and liver and even cause osteoporosis. This article provides an evidence-based review of whey protein’s safety and side effects.

What Is Whey Protein?

It’s made from whey, which is the liquid that separates from milk during the cheese-making process. The whey is then filtered, refined and spray-dried into whey protein powder. There are three main types of whey protein. The key difference between them is how they are processed.

Whey protein concentrate: Contains roughly 70–80% protein. It’s the most common type of whey protein and has more lactose, fat and minerals from milk.

Whey protein isolate: Contains 90% protein or more. It’s more refined and has less lactose and fat, but it also contains fewer beneficial minerals.

Whey protein hydrolysate: This form is pre-digested, allowing your body to absorb it faster. Whey protein is a popular choice among athletes, fitness enthusiasts and people wanting to build muscle or lose weight.

Studies show it can help you recover from exercise, build muscle and strength and even lose weight by reducing your appetite and boosting your metabolism. Whey protein is also a complete source of protein, meaning it contains all the essential amino acids. Your body cannot make essential amino acids, so it’s important to get enough of them from your diet. You can take whey protein simply by mixing it with water or a liquid of your choice.

Despite its health benefits, some people are concerned about its safety. That said, whey protein is safe for most people and a convenient way to increase your protein intake.

It May Cause Digestive Issues.

Most of whey protein’s side effects are related to digestion.

Some people have problems digesting whey protein and experience symptoms such as bloating, gas, stomach cramps and diarrhea. But most of these side effects are related to lactose intolerance. Lactose is the main carb in whey protein. People who are lactose intolerant don’t produce enough of the enzyme lactase, which your body needs to digest lactose. Moreover, lactose intolerance is incredibly common and can affect up to 75% of people worldwide.

If you are lactose intolerant, try switching to a whey protein isolate powder.  Whey protein isolate is more refined, with a significantly smaller amount of fat and lactose than whey protein concentrate. People with lactose intolerance can often safely take whey protein isolate. Alternatively, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein.

Some People May Be Allergic to Whey Protein.

Because whey protein comes from cow’s milk, people with a cow’s milk allergy may be allergic to it.

Nevertheless, cow’s milk allergies are very rare in adults, since up to 90% of people with cow’s milk allergies outgrow them by the age of three. Symptoms of a cow’s milk allergy may include hives, rashes, facial swelling, throat and tongue swelling and a runny or stuffy nose.

In some cases, a cow’s milk allergy may trigger anaphylaxis, a severe, life-threatening allergic reaction. Again, it’s worth remembering that a cow’s milk allergy is rare in adults, but it can have severe consequences.

Moreover, an allergy to whey protein should not be confused with lactose intolerance. Most allergies occur when the body produces an immune response to a protein. However, an intolerance is caused by an enzyme deficiency and does not involve the immune system.

If you have a cow’s milk protein allergy, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein. If you are unsure whether your symptoms are due to an allergy or intolerance, it’s best to check with your doctor.