Whey, what is it?
A protein derived from milk
Whey, in French ” whey protein ” is the protein portion of milk. It is extracted from milk, dried, flavored, and packaged to make whey, an off-white powder that mixes easily with water or milk.
The advantage of whey is that it’s easy to carry, reconstitutes, and can be consumed quickly after your workout. Much more practical than cooking a steak in the middle of your gym, I admit.
Or waste from the cheese industry
However, most whey on the market comes from waste from the cheese industry. Whey is recovered during cheese production, and then processed to extract the protein.
The milk therefore undergoes dozens of chemical and mechanical treatments in the factory before appearing in powder form. It goes without saying: the more a product undergoes processing, the more its quality decreases.
The best whey according to my experience
I have studied the powdered protein market extensively and even developed some formulas in the lab. To make things easier for you, I’ll tell you which type of whey you should choose to have the best possible quality.
This is the native whey isolate 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 regulated dietary supplement
I’ll answer you directly: no. Whey does not pose a danger to your health if you consume it as part of a varied, balanced diet and a healthy lifestyle.
This is, in fact, the sentence you will find on all whey packaging sold in France. In order for the product to be marketable, it is inspected by several organizations ensuring the absence of microbiological risks for the end consumer.
Finally, this meta-analysis published in 2019 demonstrates the safety of consuming protein powders.
Which should be consumed in an appropriate context
As with any dietary supplement, whey should be consumed according to the instructions. It is generally recommended to consume a maximum of 1 to 3 shakes of 25 g of whey per day.
This dietary supplement has the sole purpose of increasing your daily protein intake in order to achieve your goals: gaining muscle mass, recovery, or weight loss as part of a low-calorie diet.
If you first want to balance your diet, consult a qualified dietitian-nutritionist who holds an ADELI number.
But be careful with at-risk individuals
However, people with health problems should not consume whey. There are many situations where it is not recommended: renal failure, liver failure, or even simple lactose intolerance.
To find out if you can consume it, one piece of advice: check with your treating physician.
Do proteins pose a danger for some people?
Risks of overconsumption
There is no risk of overconsumption of whey or protein for healthy people. Proteins are nutrients found in most foods such as meat, fish, eggs, or dairy products.
However, as with all foods, excesses are discouraged! Therefore, limit yourself to a maximum of 3 shakes per day.
Finally, know that 3 whey shakes per day accompanied by 3 balanced meals will more than provide your protein quota for effective muscle mass gain.
Lactose intolerance
You may be among the 20% of French people who are lactose intolerant as explained on the France Assos website. That’s good for you because the protein product I mentioned above is available “lactose-free”!
Be aware, however, that the majority of whey products on the market contain lactose and can cause digestive problems.
A minimum required age
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, for their part, have no reason to supplement their diet with protein.
If you or your child are looking to supplement your diet with whey, ask yourself one question: is my current diet perfectly balanced?
