Whey protein has been used to promote weight loss. There are many people who are already using whey protein while some still don’t have any idea about it. So, let’s start with the term “whey”, it is basically a byproduct of cheese, the milk’s liquid part that is separated during cheese making. Milk contains two forms of protein in different proportions; 20% why and 80% casein. Have you ever noticed a liquid floating in the yogurt container? I guess, we all have noticed when we open the container of yogurt, that liquid floating on top is Whey. After getting whey as a byproduct of cheese production, it goes through a process and comes in powder form. After getting some info about whey, now, you surely want to know how much whey protein you take a day?
How Much Whey Protein Do You Take a Day?
Whey protein comes with a scoop that is inside the container with markings. All information is written on the label of your whey protein container. It is also a fact that how many grams of protein do you need per day is based on your physical activities, age, and sex. A scoop is quite large in size and to have a complete scoop on a daily basis is not a right for everyone.
It is better to get protein from foods that are rich in protein. Whey protein is good for you if you are not getting enough protein, and are also doing an intense workout. How many grams of protein do you need per day is a commonly asked question. Well, the amount is based on your body weight and activities. The recommended range of protein is from 0.8 to 1.5 grams per pound of the body weight.
An average male or female who doesn’t do exercise can take 0.5 – 0.7 grams of protein per body weight. A male or female who does some exercise and want to lose weight and build muscle as well should take 0.8 – 1 grams per body weight. A male and female, whose main goal is to get toned and maintained muscle, increase strength, lose fat, and improve performance, should take 1 – 1.5 grams and 1-1.2 grams per body weight, respectively.
You simply need to multiply your body weight (lbs) with the amount recommended above to evaluate how many grams of protein you need per day. For instance, you are an average male or female who doesn’t do exercise and weighs 140 lbs x 0.5 = 70 grams of protein per day.
Whey Protein Side Effects
Besides having numbers of benefits, it has some side effects as well. The incorrect dosage and wrong timing of consuming whey protein can be the reason for getting side effects. Proper guidance is important when you are planning to take it so that you can avoid whey protein side effects. Check out the whey protein side effects
It is a fact that whey protein promotes weight loss, but if you overeat while taking it, then you will gain weight. Some supplements contain carbohydrates in the form of sugar, but few have fats. This will make you gain weight in the form of fat and that is not healthy at all. Do some research about the whey protein you are willing to buy and never overeat while consuming whey protein.
Renal problem can be caused by consuming an excess amount of whey protein. You need to be more cautious if you are already suffering from this. There is also a risk of formation of kidney stone and people who are suffering from this issue can get it worse. To prevent this problem, you should consume plenty of water and fiber as well. It is suggested to consult your physician or the gym instructor before taking whey protein to avoid kidney damage. Also keep a track of your whey protein intake so stay sure and safe.
There are people who are sensitive to lactose, an ingredient present in whey protein. If you are one of them, then you can get problems with digestions. Not only lactose intolerant people get this problem. People with digestive problems can choose whey protein concentrate as it contains less amount of lactose. Lactose intolerant can also have breathing difficulty. You may also suffer from wheezing.
The heart is one of the most important organs in our body. People who have heart diseases can get dangerous effects if consumed an excess amount of whey protein. It can lead to heart rhythms, cardiac arrest, and even make you lose complete heart functionalities. Talk to your doctor or dietician and talk about your medical condition before consuming whey protein.
Diarrhea is another side effect caused by consuming whey protein in an excess amount. You can also see blood in the stool. It is due to the effects on protein on the digestive system. Because of the digestion issue, people may also get other side effects such as cramps, gas, bloating, fatigue, weakness, and nausea.
Consumption of whey protein escalates the pH in the blood. Kidney finds it difficult to metabolize when you have too much whey protein in the blood. This increases the blood acidity.
Swelling of Mouth, Lips, Throat
Some people also get an allergic reaction when consuming whey protein such as swelling of the mouth, lips, and throat. Although it is not painful, it makes you too much uncomfortable. The best solution is to consult your physician to get rid of this reaction.
Whey protein is perfect for people who are not getting enough amount of protein from food. To stay healthy, one should consume a recommended amount of protein. It is used to build muscles and lose weight. It is a successful supplement that helps to lose weight and get a toned body. One should take protein as per his/her body weight. 0.5 grams to 1.5 grams to 1.5 grams of protein per body weight (pounds) is the ideal amount. How much whey protein do you take a day is important as an overdose can cause side effects. Take the right amount of protein to avoid health problems.