Diet diary: The ups and downs of the gym-goers favourite — Whey
Protein supplements, particularly of the whey variety, are increasingly becoming common among gym-goers and sportsmen. While endurance and high-intensity workouts do merit an increase in protein requirement, which can usually be met through natural dietary sources, most people including youngsters are opting for supplements as a convenient and easy choice. So what exactly is Whey and how good is it? Whey constitutes about 85-90 per cent of the volume of the milk used for transformation into ripened cheese. And it retains about 55 per cent of milk nutrients. Whey protein isolates, extracted from the liquid whey, are more than 90 per cent protein and may contain other substances, including growth factors. Whey is considered the “Gold Standard” of proteins as it is of high quality. It is a complete protein that is a rich source of branched chain amino-acids (building blocks of proteins) and essential amino acids. Whey proteins are not a single protein but consist of a number of individual protein components. They contains more leucine (essential amino acid) than milk protein, egg protein and soy protein. Commonly known benefits of whey include boosting of the immune system, muscle building, lowering of cholesterol levels and high blood pressure and cancer prevention. The benefits of whey protein are well known and documented. Not everybody, however, is a candidate for whey as tolerance levels may vary. Increasingly, the issue of food sensitivities comes up as a reason for intolerance. People with known food sensitivities like milk, dairy and gluten, digestive disorders including stomach and intestinal disorders must be cautious and avoid whey protein supplements. More often than not, the undesirable side effects are not recognised, early enough. From skin problems to abnormal liver and kidney function, the side effects can be diverse. They also include abnormal heart rhythm, increased bad cholesterol (LDL) and blood sugar levels, digestive complaints including acid reflux, bloating, constipation, cramps, gas, increased bowel movements, nausea, headache, hairfall, acne, itchy skin, poor bone health, reduced appetite and thirst. Other undesirable side effects may include low blood pressure and drowsiness. Interestingly, whey protein may lower blood sugar levels and, therefore, diabetics or those on medicines for high blood sugar should be careful and consume only if advised by a professional. Whey protein may also increase the risk of bleeding and those taking blood thinners or with bleeding disorders should avoid them. Those on cholesterol lowering medications or immune-modulators must seek professional advice. In general, avoid long term and excessive use of whey protein. Whey protein contains many of the same components found in human breast milk and for this reason, is a key ingredient in a wide variety of infant formulae, including those for premature infants. However, in infants, colic, diarrhoea, failure to thrive, and rashes have been associated with whey protein exposure. Pregnant and lactating women are advised to choose natural sources of protein as safety studies are lacking.
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