Does Too Much Whey Protein Cause Side Effects?

Whey protein is an effective source to improve muscle growth and training recovery. Athletes, often, use whey protein to strengthen their muscles. However, a few side effects of Whey Protein are also reported. Researchers are still striving to understand the long-term effects of whey protein.

Whey protein is used as a supplement to build muscles, especially in bodybuilding. However, some controversies are found related to its side effects. Healthcare professionals and medical researchers claim that uncontrolled, unchecked, or long-term use of whey protein can damage your liver and kidneys. Studies also support this theory by providing evidence that excessive use of whey protein has some safety concerns for health such as causing osteoporosis. 

This article is enough to study the evidence-based review of the effects of whey protein as heals safety concerns. You can know the side effects of whey protein through this article.

What Does Whey Protein Mean?

It is known as a dietary supplement for fitness and muscle gain goals. These supplements are prepared from whey, which is a liquid substance separated from milk during the making procedure. This distilled part of milk is filtered, refined, and spray-dried into whey protein powder. It is usually classified into three types. This categorization is based on the procedure through which the whey protein is prepared or extracted.  These are:

Whey Protein Concentrate: It contains fats, lactose, and minerals present in the milk and contains 40 to 85% of protein.

Whey Protein Isolate: It has the lowest amount of fat and lactose but the protein concentration is 85-95%.

Whey Protein Hydrolyzed: This is a pre-digested form of whey protein that can help your body in quick absorption of protein. Fitness enthusiasts, athletes, and people who want to lose weight or build muscles like whey protein the most because this protein helps them achieve their goals in a short time. Whey protein helps athletes recover from exercise injuries, gain strength as part of a resistance training routine, and build muscles. Young adults use this protein to get strong muscles without health conditions.

According to research, whey protein aids obese people in weight loss procedures. More consumption of whey protein helps them feel fuller for a long time which may help them with weight loss.

Moreover, whey protein contains a healthy part of protein that is rich in essential amino acids. Getting essential amino acids from dietary sources is important because your body cannot make these amino acids on its own. People often use foods high in protein, such as nuts, seafood, eggs, and lean protein to increase protein in their diet. Sometimes these dietary approaches may not be enough to meet the training goals. Then, whey protein supplements are the best choices to increase your protein intake.

In short, whey protein is associated with many health benefits but some safety concerns have also been reported about whey protein.  Research revealed that whey protein is a great choice to add more protein to your diet. It is safe for the people who want muscle gain, such as bodybuilders or athletes. However, the Health and Fitness Department has advised caution when consuming high amounts of protein. So more data is needed to confirm the side effects of high intake of whey protein. However, it is always advised to talk to your doctor before incorporating any type of supplements into your diet.

Digestive Issues Caused by Whey Protein

Several side effects of Whey protein are associated with digestion. These side effects are usually related to lactose intolerance because people having problems with lactose digestion can experience severe symptoms such as diarrhea, gas, bloating, or stomach cramps. The main carb of many protein supplements is lactose. The main cause of lactose intolerance is the insufficient production of lactase enzyme which is needed to digest lactose in the body. Lactose intolerance affects 60-65% of the population around the world. This means it is a common problem faced by the majority of people worldwide.Therefore, whey protein isolate supplements are suitable for people who suffer from lactose intolerance instead of whey protein concentrate. Because whey protein isolate has a significantly lower concentration of lactose and fat than whey protein concentrate. It is the more refined form of protein supplements. Taking whey protein isolate is more safe than concentrate type. You may find non-dairy protein powders in the market, like hemp protein, egg protein, soy protein, rice protein, or pea protein. You need to check the label whether a product is free of lactose and can meet your nutritional goal. Eating protein-rich foods can help you avoid the digestive side effects of protein supplements related to whey protein.

Allergies associated with Whey Protein

If you have an allergy related to cow’s milk, you are suggested to avoid cow’s milk products including whey protein because whey protein comes from cow’s milk. This allergy is common in children and affects nearly 4% of children younger than 5 years old. However, adults usually do not experience this allergy. Usually, people experience more effects of this allergy by the age of 18. 

Common symptoms of cow’s milk allergy include runny or stuffy nose, facial swelling, tongue and throat swelling, rashes, and hives. 

In severe cases, cow’s milk; allergy leads to a severe life-threatening allergic reaction, called anaphylaxis. In this condition, the sufferer may experience difficulty in breathing and swelling of the tongue, throat, or lips. Seek immediate medical attention, if you suspect a severe allergic reaction of this type.

This severe allergic reaction does not affect the adults but if it happens can have severe consequences. 

Moreover, never confuse lactose intolerance with an allergy to whey protein because your body tends to show allergic reactions as an immune response to protein. However, lactose is different from an allergic reaction. It occurs due to a deficiency of an enzyme.

Studies suggest that it is good to avoid dairy products in case of suffering from cow’s milk. In such conditions, you may replace cow’s milk with a non-protein powder, like hemp, rice, soy, pea, or egg protein. Always read the label of the product to make sure if the product contains any cow’s milk ingredient that may not be safe for people who have cow’s milk allergy. So it is better to increase the amount of protein through your diet instead of supplements. 

Nutritional Deficiencies and Constipation

Whey protein is considered a cause of digestive issues in people who suffer from lactose intolerance. This lactose intolerance sometimes leads to constipation. It happens due to the slowing of the gut movements. However, constipation may also be caused by the lack of fruits and vegetables in your diet. Sometimes, people eat lower amounts of fruits and vegetables in favor of whey protein, especially when they’re on a low-carb diet. Lack of fruits and vegetables are sources of fiber, which are essential nutrients to help form stool and promote regular bowel movements. 

However, if you have experienced constipation due to whey protein, try to add more fruits and vegetables to your diet. However, talking to your doctor about the symptoms can help diagnose the real cause of constipation. 

Research explored that replacing other foods with protein supplements can increase the risk of nutrient deficiency. Protein supplements do not contain many essential nutrients that are found in other whole foods, including minerals, vitamins, and carbs that are necessary for optimal health. However, discuss it with your doctor before making major changes to your diet.

Damage to Kidneys

Your kidney filters your blood and separates poisonous matter from your blood to excrete it out of your body. Studies claim that a high-protein diet can force your kidneys to work with more effort to filter proteinaceous wastes from your blood. This increased workload causes kidney damage or makes kidney disease complicated. However, research findings are mixed because some researchers support that increased workload is not a matter of concern for your kidney health. People who have no other health conditions, may not be affected by the high-protein diet and there may be no increased risk of kidney diseases. 

A 2023 study involving 64 researchers on the effects of protein on kidneys concluded that healthy people can use protein-rich foods in higher amounts without any reservations. However high-protein diets can be harmful for people who are living with kidney problems. They also said that a high-protein diet can worsen kidney damage. If you know about your kidney health and experience any kidney disease, it is better to check with your healthcare provider before adding any whey protein supplements to your diet.

Damage to Liver

The Department of Heart Health published a statement in their journal in 1990, that taking protein-rich foods regularly can create an extra workload for your liver. This increased workload might be harmful to your liver health and cause liver damage. However, some recent research has not supported that statement and claimed that too much protein cannot damage the liver in healthy individuals. 

While you are eating a protein-rich food, your liver uses some of this protein to repair itself and converts fats to lipoproteins with the help of protein molecules. Lipoproteins are specific molecules that help remove excess fats.

A study involving obese people taking protein-rich foods concluded that whey protein supplements helped reduce fats in their liver by up to 31% within one month. The study also claimed that these supplements helped reduce blood triglycerides by up to 20% and cholesterol by up to 5%. Another study reported that some people had been found with liver damage after taking creatine supplements in combination with whey protein. However, this evidence is not enough to prove the potential connection between liver damage and whey protein. In the cohort, you can conclude that whey protein is not suitable for people who have hepatic encephalopathy. A condition with a potential complication of severe liver disease. Your liver works for the cleaning of your internal body system by removing harmful substances such as ammonia. Ammonia is a by-product of protein digestion procedure. Severe liver damage causes incomplete detoxification. Your liver fails to fit very well. In this situation, a high protein intake leads to high levels of ammonia in your blood which results in potential damage to your brain. Therefore, it is suggested to check with your doctor before taking protein supplements, including whey protein, if you have liver disease or another health condition. 

Cause Osteoporosis

There are some controversies regarding the relationship between bone health and protein intake. Some studies show concerns that too much protein intake may lead to calcium to leach from the bones and increase the risk of osteoporosis, a condition known as porous and hollow bones. Earlier studies had claimed that a higher protein intake could be the reason for producing more acidic urine. As a result; more calcium is released from bones to act as a buffer and neutralize the acidic effects. 

However, recent research findings support the idea that the body counts the effects of calcium loss by increasing calcium absorption from the gut. However, the Department of Bone Health denied this theory after analyzing 46 status. They said that they didn’t find any evidence that eating too much protein was bad for health. They concluded that eating protein-rich foods can help in bone growth and improve bone health. These positive effects benefit your lumbar spine area. In addition, studies also claim that older individuals, who are prone to osteoporosis, should incorporate more protein in their diet to help maintain bone health.

Conclusion

Whey protein is beneficial to increase your muscle mass or recover faster when training, with few side effects. Protein intake also aids weight loss. Research findings are mixed and do not clear the facts about the risks and benefits related to protein. This means more studies are needed to understand the possible long-term effects of high protein intake and the effects of whey specifically.

So if you’re planning to try whey protein for strengthening your muscles, it is good to first talk to your dietitian and nutritionist. Try to fulfill the protein demands of your body through protein-rich foods instead of supplements.

In addition, if you experience any side effects related to digestive issues or other health conditions, you may try to replace whey protein with a non-dairy protein alternative.

Moreover, whey protein is not suitable for people who have cow’s milk allergy or lactose intolerance.