Whey protein supplements are unavoidable, especially if you have a very strenuous and heavy training regime. Most advanced bodybuilders and fitness enthusiasts make use of whey protein isolates in order to get better and faster results. However, with the high concentration of protein in each serving of these supplements, there are some chances of having side effects. Here is a glance at the possible whey protein isolate side effects and how you can protect yourself from them.
About Whey Protein Isolate Nutrition
Whey protein supplements are of various types. Depending upon the amount of processing that these supplements undergo, the whey protein isolate nutrition varies. Of all the types of whey protein supplements, whey protein isolates are considered to be the purest source of protein.
This is because whey protein isolates are processed to eliminate the carbohydrates and lactose in milk to give you a higher concentration of protein. With whey protein isolates, you get close to 90% of protein in each serving.
The other two types of whey protein supplements are whey protein concentrates and whey protein hydrolase. Each one has its own usage and effects on the body. However, whey isolate side effects must be understood by anyone who chooses to consume them as they are highly concentrated and also very quickly absorbed by the muscles.
Common Whey Protein Isolate Side Effects
Whenever you choose any supplement to include in your diet, there are some pros and cons that you should be aware of. Of course, whey protein isolates improve your training ability and give you faster results.
However, some of these whey protein isolate side effects can be extremely painful and uncomfortable. When you are aware of them, you can take necessary measures to combat these side effects and enjoy the benefits of these supplements completely:
This is one of the most common isolate protein side effects. Some people are unable to process whey proteins and experience issues like diarrhea, stomach cramps, gas and bloating. Most of these symptoms are related to the fact that people are lactose intolerant. This means that they are unable to digest lactose, which is the primary carbohydrate in whey protein.
Of course, the amount of lactose is very low in whey protein isolates. Although people are suggesting this form of protein in case of lactose intolerance, it is best to avoid it to prevent any painful side effects. Using a non dairy whey protein supplement like pea protein, soy protein or hemp protein is the best way to avoid whey protein isolate side effects.
Allergy to cow milk is very common in children until the age of three. 90% of adults overcome this issue in the early stage of their lives. However, some of them may still have some allergic reactions to consuming milk or any products made from cow’s milk. This is very different from lactose intolerance where you are unable to digest the carbohydrates in milk.
The most common allergic reactions to milk are rashes, breaking into hives, swelling of the face, swelling of the tongue and throat, stuffy or runny nose etc. In severe cases, it may even cause anaphylaxis which can be life threatening.
These whey protein isolate side effects are the result of the immune system getting triggered when you consume this type of protein. If you are not sure whether you are intolerant or allergic to whey protein, consult your doctor immediately.
This is one of the whey isolate side effects that is the result of a poor diet and extreme dependence on supplements.
When your diet does not contain as much fresh produce like whole grains, fruits and vegetables, there is a good chance that you will experience constipation. Improving your diet can easily solve these whey protein isolate side effects.
Long term Side Effects
Isolate protein side effects may be immediate or after prolonged use. The immediate effects include bloating, indigestion, nausea and gas build up. On the other hand, there are some concerns of potential health issues with improper or excessive use of whey protein isolate.
- Kidney damage is one of the most talked about isolate protein side effects. Although there is no evidence to prove that a high protein diet can damage the kidneys, it is a fact that the kidneys come under a lot of pressure with this kind of diet. If you already have an existing kidney issue, it is a good idea to consult your doctor or healthcare provider before you begin the use of whey protein isolate.
- Liver function is another concern when it comes to whey protein supplements. There are very few case studies to suggest that these whey proteins cause liver damage. However, the increase in the ammonia levels in your bloodstream after consumption of supplements can cause some damage over time.
- Excessive protein consumption is also known to lech calcium from your bones. So, there is some concern that osteoporosis could be one of the long term whey protein isolate side effects. This can be prevented by using good sources of calcium in your diet.
How To Prevent Whey Protein Isolate Side Effects
There are a few options to reduce the chances of whey protein isolate side effects:
- Always consult your doctor before using any whey protein supplements. They will be able to guide you based on your medical history, food allergies and the result that you expect from the supplements.
- Do not replace a healthy meal with supplements. Always consume a balanced diet along with your supplements for best results.
- If you have any signs of intolerance or allergies to the whey protein supplement that you are using, switch the source of protein.
- Gradually increase the amount of protein that you consume. Start with half the recommended dosage and work your way up to get your body used to these supplements.
- Choose the right brands that use high quality proteins and are free from other allergens like soy, gluten and fish.