Frequently Asked Questions About Whey Protein

What is whey protein?

Whey is the protein taken from cow’s milk when it is being process into cheese. It is most used in a powdered form and comes in a variety of flavors. This powdered protein can be mixed into shakes, smoothies, yogurt, and more. It is also available in energy bars, pre-mixed sport drinks, specialty desserts, and the new Better Whey pre-mixed whey yogurt.

Who should use whey protein?

Almost anyone. Whey protein has many health benefits for all ages. It is often used in infant formulas because it contains alpha-lactalbumin—the same component found in breast milk. Children, teens, adults, the elderly, even pregnant or lactating women can benefit from the great nutritional values found in whey. It is especially important for bodybuilders since it aids in muscle rejuvenation. Whey is a great supplement for those wanting to lose weight. Remember, you should always consult with your doctor before adding any supplements to your diet or before starting any weight loss program.

How much whey do I need a day?

Roughly, you should consume about 0.4 to 0.9 grams of protein per pound of body weight. So, for example, a 150 lb. moderately active adult needs about 75 grams of protein per day. Each person has different requirements—depending on age, weight, activity level, health, and any special conditions. It is best to consume your daily allotment over several small meals throughout the day. You should consult a dietician or your health care provider for any special concerns or dietary needs you may have.

Is too much protein dangerous?

Just like some vitamins, too much protein can also be bad. If you’re ingesting huge amounts of protein, you’re liver can have trouble breaking this down. Always stay within your recommended daily allowance for protein consumption.

When should I use a whey protein supplement?

According to Daphne Mazarakis (Woman’s World magazine, July 28, 2008), adding whey at breakfast and again later as a snack, proved effective for weight loss. Daphne also conducted a challenge in Chicago where recruits ate whey yogurt twice a day and lost up to 12 pounds and six inches from their waists in just five weeks.

Bodybuilders, weight trainers, and athletes often argue about the best times to take a whey protein supplement. Most agree, however, that for building muscle the best times to add whey is upon waking in the morning, before a workout or training, immediately after or up to 45 minutes after a workout/training, and before going to sleep at night.

Can I use whey if I’m lactose intolerant?

Whey is derived from cow’s milk, however a whey protein isolate has only traces of lactose (usually less than 0.1 gram of lactose per tablespoon). Most people who are lactose intolerant do not have any problems with this small amount of lactose. Whey protein concentrates should be avoided. Although whey concentrates are processed using ultra filtration, more lactose remains than in whey protein isolates which use a smaller filter and ion exchange to remove additional fat and lactose. Always check product labels to ensure you’re getting a protein isolate.

Are there any side effects when taking whey?

There are no documented side effects from taking whey protein. In fact, the opposite is true. Whey has been proven to be very beneficial for many health aspects. Of course you should stay within your recommended daily intake amount of protein. Also, if you’re lactose intolerant, opt for whey protein isolates rather than concentrate.

I’ve heard that bodybuilders take protein supplements for weight gain – will I gain weight by taking whey protein?

Whey is actually used by bodybuilders as a protein supplement to enhance muscle building. In fact, whey is beneficial in losing fat while building up muscle. The amino acids in whey keep muscle active and healthy. As you gain muscle, you boost your metabolism which in turn burns calories. Five pounds of muscle burns 250 calories a day versus five pound of fat which burns zero. Consuming whey will result in a leaner, healthier body.