How much use whey protein

Whey is more than just a high-quality protein source, it also contains other beneficial nutrients. This includes lactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins Beyond just muscle, strength and leanness, whey protein may provide numerous other health benefits. This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression 39 , 40 , 41 , It also protects against cancer, reduces symptoms of hepatitis, increases bone mineral density, improves immune function in HIV patients and increases the lifespan of mice 43 , 44 , 45 , 46 , 47 , 48 , 49 , 50 , 51 , 52 , The fact that whey protein is very high in the amino acid cysteine seems to mediate many of these health benefits.

Whey is high in essential amino acids and other healthy nutrients. A commonly recommended dosage is 1—2 scoops around 25—50 grams per day, usually after workouts. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.

Concerns about protein causing kidney damage and contributing to osteoporosis are unwarranted. In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys 56 , 57 , 58 , However, people with current kidney or liver issues may want to avoid whey protein or at least consult with a medical professional before taking it.

Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping. Some people are also allergic to whey. Alternatively, you could simply avoid whey protein and eat other protein-rich foods instead. But generally speaking, whey protein has an excellent safety profile and most people can consume it without problems.

Whey protein is an exceptionally healthy way to add more protein to your diet. This is particularly important for athletes, bodybuilders or people who need to gain muscle mass and strength while losing fat. When it comes to muscle gain and fat loss, protein is the king of nutrients. Whey protein seems to be even better than other forms of quality protein.

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This article explains exactly how much protein you should eat. This is a detailed review of the weight loss effects of protein. A high protein diet can boost metabolism and reduce appetite, helping you lose weight. This is a detailed article about whey protein and its health benefits. When you buy a container of whey protein powder, it comes with a scoop and label information about suggested serving sizes.

By considering how much protein you get in your regular diet as well as your reasons for using whey, you can get a better idea of how much to drink. The typical serving size for whey powder is one scoop, but scoop size and weight can vary widely among brands — and they may not always contain the same amount of protein, either.

One brand of whey powder has scoops that weigh approximately 29 grams and provide 17 grams of protein per scoop. Another has scoops that weigh about 19 grams and provide only 13 grams of protein per scoop.

Whether you need to use more than a single scoop of whey or less will depend on how much protein you need in a day, as well as how much you get from other sources. Anti-cancer properties : Promising results were published in the journal Anticancer Research for the use of whey protein concentrate in cancer treatment. More research is needed. Lowering cholesterol : A study, published in The British Journal of Nutrition , gave whey supplements to 70 overweight men and women for 12 weeks and measured a number of parameters, such as lipid and insulin levels.

Asthma : Whey protein could improve the immune response in children with asthma. One small study involving 11 children, published in the International Journal of Food Science and Nutrition , found that children with asthma who were supplemented with 10 gram whey protein twice daily for 1 month had an improved immune response. Blood pressure and cardiovascular disease : Research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension; their risk of developing heart disease or stroke was also lower.

Reducing weight loss in people with HIV : A study published in the journal Clinical and Investigative Medicine found that whey protein may help reduce weight loss among HIV-positive patients. Dangers of whey protein include stomach pains and cramps when consumed at high doses. Some people who are allergic to milk may be specifically allergic to whey. In moderate doses, whey protein does not typically cause any adverse events.

However, consuming very high doses can cause:. Consistent high doses of whey protein may also cause acne. From a nutritional point of view, whey protein is very unusual and does not have a natural equivalent. Some people believe that there are risks from nutritionally refined foods such as these, because, although they contain a lot of nutrients, the balance is heavily tipped towards protein.

Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.