Does whey protein powder have side effects and how to avoid them

Whey protein powder is a precious protein separated and extracted from milk by advanced technology. It has been promoted as the "king of protein" because of its high purity, high absorption rate, and the most reasonable amino acid composition. Whey protein is not only easy to digest, but also has high biological value, high conversion rate, high protein efficiency ratio and high utilization rate. It is a high-quality protein. It contains all the essential amino acids needed by the human body, and its amino acid composition pattern is almost exactly the same as that in skeletal muscle, so it is extremely easy to be absorbed by the human body. Generally speaking, there is no harm in taking whey protein powder, but excessive consumption of whey protein powder may have some side effects.

Potential side effects of overdose of whey protein powder:

1. Induce heart disease: Whey protein powder is also protein, if taken too much, it will decompose in the body and accumulate too many products that will affect liver and kidney function, lead to low immunity and increase the risk of cancer.

2. Fatigue: Although protein is also one of the three major substances for energy supplementation, pure consumption of whey is easy to cause fatigue and should be taken together with carbohydrates.

3. Diarrhea: This is mainly for babies. Taking too much protein can easily lead to diarrhea.

4. Headache: Whey protein contains a substance called corycetin, which is one of the substances that induce migraines and other types of headaches.

5. Edema: Taking too much whey protein can also easily lead to edema.

6. Protein intolerance: This is related to personal physique. Some people will develop protein intolerance, resulting in excessive mucus secretion.

Therefore, we must take a correct view of the side effects of whey protein powder, as long as it is taken normally and reasonably, there will be no side effects.

Here, the editor recommends the best dosage of whey protein powder:

1. Brew 10 grams of protein powder with 50ml of liquid, either water or milk or other favorite beverages.

2. According to the advice of a doctor or nutritionist, 1-3 times a day.

3. When taking protein powder, three meals should be allocated well, breakfast is 70%, lunch and dinner account for 30%.

4. Taking time: Take it within 30-40 minutes after exercise, about 22-45 grams of whey protein.

5. Do not take on an empty stomach, do not take with acidic drinks, do not overheat, keep below 60 degrees.

Although whey protein is good, you should also pay attention to these 4 points, otherwise it may have the opposite effect

When it comes to fitness, everyone will definitely think of some supplements. When it comes to supplements, I believe that protein powder is the most thought of, and whey protein is the best protein supplement, but you have to know that although whey protein is good , while there are benefits, there are bound to be disadvantages. Today we will take a look at what supplements are needed to supplement whey protein.

1. Whey protein after exercise and after meals

Many people use whey protein after a workout, and remember, taking time to drink it within 30 to 40 minutes of exercising allows for better absorption. Another drinking time is to eat after meals, "never eat on an empty stomach", because whey protein will be digested by the body like ordinary food, and cannot produce health effects.

2. Don’t eat whey protein hot

Whey protein is afraid of heat and high temperature. Never soak in hot water or hot drinks. It is recommended that when soaking whey protein powder, the water temperature or liquid temperature should be dissolved in drinks or food below 40 degrees, so as not to reduce the activity and nutrition of whey protein value.

The same concept, except that it should not be overheated, whey protein should not be eaten with acidic beverages, nor can too much sugar or salt be added to avoid damaging the nutrition of whey protein.

3. Breakfast intake accounts for more than half

It is recommended that the average person consume whey protein one to three times a day, and if someone suffers from a specific disease or medical condition, they should follow the advice of a doctor or nutritionist. However, according to the main intake concept, breakfast still accounts for a large amount of protein required by the body, so it is recommended that the intake of whey protein during breakfast should exceed 50% of the day, and the remaining proportion should be shared by lunch and dinner. The method can also avoid excessive intake of whey protein.

4. Avoid binge drinking

As a health food, whey protein can be used as a supplementary nutritional supplement when protein intake is insufficient, muscular dystrophy or when special needs are met. Binge drinking does not necessarily mean that muscles will grow all the time. Excessive drinking may also lead to obesity. Therefore, it is necessary to refer to the daily recommended intake.

In fact, this is a common dietary principle. If you eat too much food at one time, eat it at the wrong time, or eat it in the wrong way, it will have the opposite effect or side effect.