In addition to physical and mental well-being, the search for a more defined and muscular body is the goal of many people who start an exercise routine, especially at the gym.
On this path towards gaining muscle mass, Whey Protein becomes a great ally. After all, consuming the recommended daily amount of protein without supplementation can be a challenge for many people.
But will taking this supplement have negative side effects? The answer is it depends. Each body reacts differently. Still, there are some side effects that are the most common. If you have recently started taking whey and have been feeling different, continue reading and think about whether any of these sensations sound familiar:
1. Digestive problems
Exaggerating doses of Whey Protein can end up resulting in side effects related to digestive problems, such as gas, abdominal bloating, cramps and diarrhea.
This type of symptom appears due to the body’s difficulty in ingesting and processing the amount of protein available in the supplement.
Additionally, some people are sensitive to dairy products . In these cases, the milk-based supplement can be replaced with one with a plant-based protein source. In the event of related side effects, it is important to investigate possible intolerances.
2. Allergies
The allergy caused in some people after starting to consume Whey Protein may manifest itself mildly, such as itching, swelling or a rash . If you notice anything similar after taking the supplement, it is essential to consult a specialist doctor.
3. Dehydration
Dehydration can also be one of the side effects of Whey Protein, precisely because of the diuretic effect of proteins.
Since the supplement is a concentrated source of protein, it can increase the body’s demand for water to aid in the digestion and absorption of proteins. In other words, if you don’t drink enough water, you may end up becoming dehydrated.
4. Kidney problems
Even with the additional load that the kidneys suffer due to whey protein, they can handle the task. The problem is when the person has already had kidney disease before starting the supplement. If you have a history of kidney problems, seek medical advice before taking the supplement.
Another much talked about supplement in the bodybuilding world is creatine. People fear that the supplement will overload the kidneys, but this is very unlikely to happen. To learn more about this supplement, check out the post that explains what creatine is for!
5. Increased body fat
Consuming whey without a proper exercise routine and diet can keep you from achieving your goals. It’s not always something that will be noticeable to the eye, but even though protein helps you lose weight, when used incorrectly it can lead to an increase in body fat.
No matter how consciously you eat , it is important to consume Whey in moderation.
6. Skin problems
This is one of the most uncommon side effects, but there are reports of people experiencing problems such as rashes, acne and even eczema after starting Whey supplementation.
And why does this reaction occur? Well, it is due to a variety of factors, such as sensitivity to certain components of Whey Protein (lactose or casein) , in addition to hormonal changes due to the abundance of protein ingested. There is no way to say for sure without analyzing each case.
7. Nausea
Another possible side effect is nausea, which occurs after taking an excessive amount of Whey Protein. Nausea can occur due to problems such as the body’s intolerance to lactose. To avoid most of the side effects on this list, it is important to regulate the dosage and not overdo it.
8. Fatigue
If taken in excess, the supplement can end up increasing ammonia levels, causing fatigue and tiredness. Some of the additives and artificial sweeteners can influence energy and even the well-being of some people.
After understanding the main side effects of Whey Protein, it is important to know that if the supplementation really did harm you, there are other alternatives. For those who really need supplementation, there are plant-based options to learn about and invest in, and of course, there are several food options for gaining muscle mass!
Who can’t take whey?
This is a safe supplement for many people, but there are those who cannot take Whey Protein, for example:
- People with liver problems: excessive protein consumption can put additional pressure on the kidneys, especially if the person has pre-existing problems;
- People taking certain types of medication: People who regularly take medication should consult their doctor before starting to take this or any other protein supplement;
- Pregnant or lactating women: even though the supplement is safe for pregnant and lactating women, it is still important to seek medical advice to ensure that the supplement is in fact safe for them and their babies.
What is the ideal daily amount of whey protein?
In general, the amount can vary between 20 and 30 grams. However, this can vary greatly depending on factors such as your weight and height, goals, routine and eating habits. For those who practice physical activity frequently, the ideal is to consume between 1.2 and 2 grams per kilo, considering your body weight .
For those of you who are interested in using supplements, such as Whey Protein, it is important to know that depending on the dosage, there may be side effects. You can only know for sure by testing.
