Whey Protein for Women: Benefits, Dosage & Side Effects

Whey protein powder or supplement is a by-product of milk that remains behind in the process of cheese production. While making cheese, the milk is separated into curd and liquid whey by the addition of enzymes. The liquid whey is then pasteurized and spray-dried to form a powder. Protein is a macronutrient that is essential for various bodily functions and needs. It is necessary for the wear and tear of tissues, production of various hormones and enzymes, muscular strength, and keeping the immune system healthy. The requirement for proteins is different for every individual and depends on multiple factors such as age, level of physical activity, eating habits, and underlying co-morbid conditions. Although the requirement may vary, everyone from kids to elderly individuals needs proteins for various bodily needs. Various studies have stated that women consume less than the required amount of protein, and hence in this blog, we will understand the importance and benefits of proteins for women.

Whey Protein Nutrition Facts

The nutritional content of whey proteins is as follows:

Whey protein also contains various vitamins and minerals like calcium, iron, and vitamin B12. Other benefits of whey protein are given below:

• Whey protein is an easy way to meet the protein requirement, especially for people who are vegetarians. One scoop of whey protein provides nearly 25 grams of protein.
• It is easily available and comes in various flavors. It can be consumed with water as a shake or added to other food preparations.
• Whey protein has fewer calories than many other high-protein foods. A scoop of protein contains around 120-125 calories.
• It is easy to carry and consume.

Benefits of Whey Protein for Women

1. Muscle Building: Many women avoid consuming whey protein because they fear it will make them look bulky – which is not true. Whey protein helps in building lean muscles and also aids in muscle recovery. It contains all the essential amino acids that play an important role in muscle growth and repair. Studies suggest that women who consume whey protein regularly are more likely to lose unwanted body fat without losing muscle.

2. Aids in Weight Loss: As mentioned above, protein provides satiety, making a person feel fuller, which reduces appetite. This, in turn, helps in weight loss. For better results, whey protein should be consumed before meals or post-workout, as this will reduce the intake of calories and help with weight loss.

3. Improves Bone Health: Whey protein is known for improving bone health. Women are more prone to bone conditions such as osteoporosis, which weakens bones and makes them fragile. Whey protein comprises 50% of the volume of bones and about one-third of bone mass. Hence, women need an adequate amount of whey protein to maintain bone health. As women age, especially after menopause, bone density decreases, so attention should be paid to protein intake.

4. Supports the Immune System: Consuming an adequate amount of whey protein, along with a balanced diet, is known to improve the body’s immune function. Whey protein contains immunoglobulins and lactoferrin, which boost the immune system and improve overall health. Antibodies and immune cells rely on proteins for proper functioning. Studies have suggested that whey protein enhances immunity by increasing glutathione production and protecting against infections and viruses.

5. Hair, Skin, and Nail Health: Studies have indicated that whey protein can significantly improve skin, hair, and nail health. It contributes to shiny skin and strengthens it like collagen. Additionally, it promotes a healthy scalp by increasing blood supply to hair follicles, which are primarily made up of protein.

Why Women Fear Whey Protein: Myths & Facts

Women often fear consuming whey proteins due to marketing approaches and a lack of awareness about whey protein supplements. Below are some myths and facts about whey proteins:

1. Myth: Whey protein is a steroid.
   Fact: Whey protein is a natural source of protein found in milk and is free of hormones. It is merely an easy way to meet the daily protein requirement.

2. Myth: Whey proteins cause damage to the kidneys.
   Fact: If consumed in adequate quantities, whey protein has no harmful impact on the kidneys. Individuals with a history of kidney disease or other comorbid conditions should consult a doctor before consumption.

3. Myth: Whey protein should only be consumed after a workout.
   Fact: While consuming whey protein post-workout aids in muscle growth and recovery, it can be consumed at any time of day and will remain beneficial.

4. Myth: Whey protein should only be consumed by people who lift weights.
   Fact: Whey protein can be consumed by anyone looking to meet their daily protein requirement alongside a balanced diet. Individuals unable to work out due to injury or other reasons should still consume whey protein to prevent muscle loss.

5. Myth: Whey protein leads to bulking.
   Fact: Whey protein does not cause bulking in women unless combined with intense weight training and a high-calorie intake. It helps achieve fitness goals when combined with cardio or light strength training.

Adverse Effects of Whey Protein

Whey protein is safe for most adults when taken in moderation and under supervision. Excessive consumption can lead to increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, and headaches. Whey protein can be given to children in amounts present in infant formulas, but it is best to consult a pediatrician before consumption. There is limited data on the effects of whey protein consumption during pregnancy and breastfeeding, so it is advisable to avoid its use. Additionally, whey protein supplements should be avoided by individuals who are allergic to cow’s milk. Whey protein might interfere with the functioning of some antibiotics, so a gap of 2-4 hours between antibiotics and whey protein consumption is recommended.

Conclusion

Whey protein consumption is an easy and convenient way to meet the daily protein requirement. So do not fall prey to myths and embrace the benefits of whey protein. Whey protein is not just for bodybuilding; it helps build strong and lean muscles, strengthens bones, boosts the immune system, and maintains the health of hair, skin, and nails. Consumption of whey protein also promotes satiety and aids in weight management. Always combine whey protein with a balanced diet, regular physical activity, and a healthy lifestyle for better results. So hey ladies, whey it up!