Whey Protein — Is It Really Necessary for Everyone Who Goes to the Gym?

Every time I visit the gym, I can’t ignore the sight of every second person sipping on a whey protein supplement post-workout. Somehow, it seems to have become the most important part of the “post-workout schedule,” especially among the youth.

What exactly is Whey Protein?

It is simply the protein contained in whey—the watery portion of milk that separates from the curds when making cheese. It is considered a high-quality “complete” protein because it contains all nine essential amino acids.

Here’s the clincher: Does each and every one of us really need this every day?

The answer is a big NO. Yes, protein is important for everyone. But there are plenty of other natural, complete sources of vegetarian proteins like skimmed milk, curds, low-fat paneer, soy chunks, soy milk, and tofu (soy paneer). Sprouts, dals, whole grains, and nuts also provide enough protein for the day if diets are well-planned. So vegetarians need not worry about getting sufficient protein in their diet. Other non-vegetarian sources of protein include eggs, chicken, fish, and red meat (although the latter is high in fat).

One thing you need to understand is that whey protein is not a natural product, so it puts some load on the digestive system to process it. It can also disturb the body’s balance with respect to other nutrients. Here’s what could happen if whey protein is not well tolerated by the body:

• Gout – Imagine if your bodybuilding regimen led to your being unable to exercise at all. That can happen if you develop gout, a form of arthritis caused by the buildup of hard, painful crystals of uric acid in the muscles, joints, and tendons of the legs and feet. This leads to inflammation, stiffness, and tenderness.

• Ketosis – A condition that stresses the liver and causes the breakdown of muscle tissue. It can also result in kidney stones and even kidney damage because the kidneys have to work overtime to handle all the amino acids your body cannot use.

• Intestinal Irritation – Diarrhea, acid reflux, constipation, cramps, gas, increased bowel movements, nausea, reduced appetite, swelling of limbs, upset stomach, and excessive thirst. And yes—the bloating is probably the cause of that big belly. Imagine that!

• Increased Excretion of Calcium through Urine – Excess protein intake can cause increased calcium loss in urine. If left unchecked, this could raise the risk of fractures and osteoporosis.

  
  

Furthermore, whey protein may lower blood sugar levels, increase the risk of bleeding, and cause low blood pressure, drowsiness, or sedation.

As we all know, too much of a good thing can end up being a bad thing. Excess intake of whey protein might actually lead to weight gain rather than weight loss. Your dietitian will tell you that whey protein is often a component of many weight-gain regimens.

If you don’t make other necessary changes to your diet and lifestyle and simply add whey protein to the mix, you’ll probably end up gaining weight. And if you’re not exercising, there’s no way whey protein will magically turn into muscle. The body will do what it always does with excess carbs, fat, or protein—convert it into fat.

Proper dietary planning with natural protein sources, tailored to your individual requirements and physical activity, remains the foundation of any weight loss or muscle-building program. Neither whey protein nor any other supplement will make you lose weight on its own. It all has to be carefully monitored. You still have to put in the work. Just make sure your nutritionist helps you speed up the process safely and effectively.