Whey Protein: Does its use have disadvantages?

Whey Protein is one of the most popular supplements. Not only do advanced strength athletes faithfully take their protein shake nowadays, but many recreational athletes also recognise the benefits of whey. With an active lifestyle, you need more protein, and a protein shake helps you easily meet these needs. But does Whey Protein have any disadvantages? In this XXL Nutrition blog, you’ll learn all about the possible drawbacks and side effects of Whey!

What is Whey Protein?

Before we look at any potential disadvantages of Whey Protein, let’s first explain what this popular supplement is. You’re probably wondering what Whey Protein actually is. Whey, also known as whey protein, is a by-product created during the production of cheese. During this process, a liquid whey is formed. This is then filtered, heated, and dried to leave protein powder.

It’s ideal for mixing with water or milk and can be consumed at any time of the day to quickly increase your protein intake. These proteins are, of course, essential for muscle recovery! Because whey protein contains all 9 essential amino acids, it’s also referred to as a complete protein. These essential amino acids can only be obtained through food.

Does Whey Protein have disadvantages?

Were you planning to buy Whey Protein but want to know about the disadvantages first? That's completely understandable! Since Whey Protein is a popular fitness supplement, thorough research has been done on the effects of whey protein powder. Despite the many benefits of Whey, its use may cause problems for a small group of people. Curious about the possible side effects of Whey Protein? Below are the most researched disadvantages.

Symptoms of consuming too much protein

Some athletes are still concerned about the safety of Whey Protein. Don’t worry, Whey Protein is completely safe for most athletes and is a convenient way to increase your protein intake. However, it’s important to follow the guidelines for your daily protein requirements. Forgot what they are? In this blog, you can read about how much protein you need per day.

Most problems occur with excessive protein intake. The symptoms of consuming too much protein include bloating, stomach cramps, and diarrhea. Whey Protein may also not be recommended for athletes with existing health conditions. Below, we will discuss a few disadvantages of Whey Protein.

Too much whey is harmful with existing kidney or liver conditions

It’s sometimes believed that using a protein shake is very taxing on your kidneys or liver. For healthy people, we can completely dismiss this concern. Whey Protein is not harmful to your liver and kidneys if they function properly.

However, it can worsen pre-existing health issues. High protein consumption can make your kidneys work harder and increase pressure. This is a normal reaction from your kidneys and poses no harm to healthy athletes, as shown in this and this study. However, for people with pre-existing kidney conditions, this ‘reaction’ can cause more damage.

Do you have a normally functioning liver? Then you don’t need to worry about using protein shakes. There is no scientific evidence of protein causing liver damage in healthy individuals. However, for people with liver cirrhosis, high protein intake can be dangerous.

With this chronic liver disease, the liver no longer functions properly, and ammonia levels in the blood can become too high. Ammonia is produced during protein metabolism. These elevated ammonia levels in the blood can lead to brain damage, as shown in this and this study.

In summary: For healthy athletes, there is no indication that using Whey Protein (or other protein shakes) is harmful to the liver or kidneys. If you have a pre-existing condition and these organs are not functioning as they should, always consult a doctor before using protein supplements.

High protein intake can cause acne

Most of us have experienced acne at some point. Some people are more prone to it than others, but almost everyone has dealt with teenage pimples. Acne mostly appears during puberty, due to hormonal changes. However, about 1 in 5 adults still experience acne from time to time.

While there are various causes for this, Whey Protein seems to play a role in the resurgence of acne in athletes. This is because whey protein powder is a dairy product. This study shows that dairy products can influence insulin levels, which may trigger acne.

Other studies have also shown that using Whey Protein can lead to acne. You may have noticed this yourself after increasing your protein intake during bulking. Your facial skin and upper back may become more irritated, with more frequent breakouts and blemishes. In this case, you could try an alternative to whey protein. A protein powder that doesn’t come from dairy could help.

Whey Protein is not suitable for vegans

This downside of Whey Protein doesn’t concern its effect on your body, but its usability as a supplement. Since whey is a dairy product, it is an animal protein. Therefore, Whey Protein is not suitable for vegans, as they aim to avoid all animal products.

Vegans typically have a higher protein requirement than athletes who consume animal proteins. This is due to the amino acid profile of plant-based protein sources, which is less ‘complete’. These plant proteins contain fewer essential amino acids. For vegan athletes, it’s often desirable to use a protein shake. Luckily, there is now a wide range of plant-based protein shakes available, including from XXL Nutrition!

Are you looking to follow a vegan diet but worried about getting enough protein? In this blog, you can read how to ensure you get enough protein as a vegan.

Not suitable for cow’s milk allergy or lactose intolerance

Many people in the Netherlands suffer from food allergies, such as a cow’s milk allergy or lactose intolerance. Do you experience this? Then a Whey Protein shake is not the best choice for you. Whey protein is a by-product of cheese and comes from cow’s milk, so it contains lactose. If you have a cow’s milk allergy or lactose intolerance, it’s best to avoid whey. You could experience the following symptoms:

• Stomach cramps
• Bloating
• Headaches
• Fatigue
• Gas and diarrhea

While cow’s milk allergy is rare in adults, lactose intolerance is more common. Do you notice these symptoms after using Whey Protein? Get tested for lactose intolerance by your doctor. If you do indeed have lactose intolerance, you can switch to a protein powder that isn’t derived from dairy, such as protein powders based on egg, rice, hemp, or pea protein.

Lactase solution for lactose intolerance

Fortunately, for those affected by the above issues, there are now lactase enzymes available in supplement form! This lactase enzyme improves the digestion of lactose in people who have difficulty digesting lactose. Research has shown that the amount of lactose in the body was reduced by 50-60% when the lactase enzyme was taken compared to when it wasn’t!

This is a great solution for anyone who experiences discomfort after consuming lactose-containing products. You no longer need to search for alternatives to your trusted whey shake, which often don’t taste quite as good. You can also continue enjoying your bowl of quark or skyr without any issues, as long as you take some lactase enzyme with it! Just keep in mind that lactase only works for lactose intolerance, not for a cow’s milk allergy.

Curious about lactase? Read more in this blog about lactase as a solution for lactose intolerance!

Whey Isolate vs. Whey Protein

Another option you can try is using a Whey Isolate shake. Whey Isolate is more filtered than a regular Whey Protein (concentrate). This protein powder is purer, containing fewer sugars and fats. For example, XXL Nutrition’s Whey Isolate contains only 0.8% lactose. This makes the protein shake much more tolerable for strength athletes with lactose intolerance.

Our Zero Lactose Protein is also a great alternative to protein shakes with lactose. Zero Lactose Protein uses no less than three different protein sources, giving it a balanced amino acid profile. The proteins used are derived from eggs, soy, and peas. For this reason, Zero Lactose Protein is nearly carb- and fat-free. In terms of how the proteins work, it’s comparable to whey proteins, making Zero Lactose Protein perfect to use for breakfast or around your training sessions.

Whey Protein has few major disadvantages

Were you worried that using Whey Protein could have negative effects on your health? I hope the information in this article has reassured you. Whey Protein is not harmful to your health. However, it’s important to respect the recommended daily protein intake. For those with chronic liver or kidney conditions, it’s advisable to only use whey after approval from a specialist.

For vegans and people with lactose intolerance, Whey Protein is not suitable. Fortunately, many alternatives are available, such as Vegan Protein and lactose-free protein shakes. Lastly, you can use lactase to help your body digest lactose more effectively.

Sources

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/
• https://www.ncbi.nlm.nih.gov/books/NBK224634/
• https://pubmed.ncbi.nlm.nih.gov/15073493/
• https://pubmed.ncbi.nlm.nih.gov/8046679/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4267851/
• https://pubmed.ncbi.nlm.nih.gov/22067133/
• https://pubmed.ncbi.nlm.nih.gov/15531672/
• https://www.ncbi.nlm.nih.gov/pubmed/6434367