Whey Protein
Feb 17, 2025
Whey Protein
Whey protein is a commonly used supplement with benefits well described in the literature. Whey is the aqueous part of the milk and with processing, proteins such as alpha lactalbumin, beta lactoglobulin, bovine serum albumin, and immunoglobulins may be extracted.
Among athletes, whey protein is the most widely used supplement due to its vital role in increasing lean muscle mass, metabolism of carbohydrates, and increased protein synthesis, resulting in higher physical performance.
Dosage depends on an individual's activity level and current body com-position. Some studies propose a dose between 20 and 25 g per day of whey protein is sufficient.
Whey protein is also antibacterial, antiviral, antifungal, and has positive effects on immunomodulation [11]. Adverse effects include increased presence of acne, dysfunctional gut microbiome, and impaired hepatorenal function.
A literature review concluded chronic use of high doses of whey protein above 40 g per day had negative effects in sedentary individuals and the dose of consumption is closely related to the presence or severity of adverse effects.
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