Whey, what is it?
A protein derived from milk
Whey, in English “whey protein,” is the protein part of milk. It is extracted from milk, dried, flavored, and packaged to produce whey, a whitish powder that mixes easily with water or milk.
The advantage of whey is that it is easily transportable, reconstitutes, and can be consumed quickly after your workout. Much more practical than cooking a steak in the middle of your fitness center, I agree.
Or byproducts of the cheese industry
However, most wheys on the market come from cheese industry byproducts. Whey is collected during cheese production and then processed to extract the protein.
The milk therefore undergoes dozens of chemical and mechanical treatments in factories before appearing in powder form. It stands to reason, the more a product undergoes transformations, the more its quality diminishes.
The best whey according to my experience
I have extensively studied the protein powder market and even developed some formulas in the laboratory. To make things easier for you, I will indicate which type of whey you should choose to have the best quality possible.
This is the native whey isolate derived from French milk. The raw material used is fresh milk collected in France. The manufacturing process is a cold extraction that preserves a complete amino acid profile of the proteins.
Read also | Best whey: 10 brands tested by a dietitian-nutritionist
Does whey pose a health risk?
A controlled dietary supplement
I will answer you directly: no. Whey does not pose a danger to health if consumed as part of a varied, balanced diet and a healthy lifestyle.
This is actually a phrase you will find on all whey packaging available for sale in France. For the product to be marketable, it is controlled by several bodies ensuring the absence of microbiological risks for the final consumer.
Finally, this meta-analysis published in 2019 demonstrates the safety of consuming protein powders.
Which must be consumed in an appropriate context
Like any dietary supplement, whey must be consumed following instructions. Generally, it is advised to consume 1 to 3 shakers maximum of 25g of whey per day.
This dietary supplement is solely aimed at increasing your daily protein intake to achieve your goals: muscle mass gain, recovery, or weight loss in the context of a low-calorie diet.
If you want to first balance your diet, consult a qualified dietitian-nutritionist with an ADELI number.
But beware of people at risk
However, people with health issues should not consume whey. There are many situations where it is not recommended: kidney failure, liver failure, or even simple lactose intolerance.
To know if you can consume it, one piece of advice: inquire with your attending physician.
Do proteins pose a danger to certain people?
Overconsumption risks
There are no risks of overconsumption of whey or proteins for healthy individuals. Proteins are nutrients found in most foods like meat, fish, eggs, or dairy products.
However, as with all foods, overindulgence is not recommended! So, respect the 3-shaker-per-day maximum.
Finally, know that 3 whey shakers per day accompanied by 3 balanced meals will more than meet your protein quota for effective muscle mass gain.
Lactose intolerance
You might be among the 20% of French people who are lactose intolerant as explained on the France Assos website. This works out well for you because the protein reference I mentioned above is available “lactose-free”!
However, be aware that most of the whey available on the market contains lactose and can cause digestive issues.
A minimum age required
Whey can be consumed without issue from the age of 18 if and only if there is a legitimate reason to use this supplement. Adolescents, however, have no reason to supplement their diet with proteins.
If you or your child are looking to supplement your diet with whey, ask yourself one question: is my current diet perfectly balanced?
