Whey Protein

What is Whey Protein?
It is a by-product obtained during separation of Cow’s milk for cheese/Curd making process. IT IS ABSOLUTELY NATURAL. Processed, but Natural. If you are okay with cheese, then you should be okay with Whey as well.

It does not harm your kidney/liver/stomach. It works similarly as other protein sources. Low water intake, alcohol would rather affect your kidneys more. Just make sure you are getting the whey from an authentic source (a lot of adulteration and cheap tricks persist in the market). It is not a steroid. Consuming it is independent of whether you are a professional athlete or not.

Is it absolutely necessary?
It depends. If you can manage your daily protein requirement via your daily food then it is absolutely not required. However, if you are unable to consume enough protein from your food intake, then Whey protein really really helps in sufficing the daily protein requirements.

Even on rest days, you need the same protein requirement you would need on normal workout days. So the ideology “workout nai kiya islye nai liye” is incorrect. Consuming protein immediately after workout is not needed as well. Net protein in the day matters majorly.

It won’t make women muscular. It works the same way soya/panner/eggs/meat etc works.

Whey is not a magic used for Fat Loss or Muscle gain. It is just basically used for meeting protein requirement. It does nothing special when compared to other similar sources.

WPC (Whey Protein Concentrate)/ WPI (Isolate)/ WPH (Hydrolysate), work similarly. Lactose intolerant people will benefit from WPI / WPH. Rest, there is only marginal difference in protein content and absorption/digestion Whey on its on is very fast digesting. Only 3–5% difference between WPC and WPH. If you think it is worth the money vs difference, go ahead.

1. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/systematic-review-and-metaanalysis-of-the-effect-of-protein-and-amino-acid-supplements-in-older-adults-with-acute-or-chronic-conditions/83C8288C73D79685854E78D5415B9029 (no effect of increased protein intake on kideneys)

2. https://doi.org/10.1080/07315724.2013.875365 (helps improve overall health without any adverse effects)

3. https://doi.org/10.1093/jn/nxy197 (high protein intake has no adverse effects on kidney)

4. https://www.tandfonline.com/doi/abs/10.1080/09637486.2016.123270 (no problems for the elderly)

5. https://cdnsciencepub.com/doi/full/10.1139/apnm-2020-0674 (even 3g>kg of BW had no adverse effects on kidney / liver function)

6. https://doi.org/10.1002/9781119256052.ch1 (difference between lactose for WPC and WPI)

7. https://www.healthline.com/health/best-protein-powder (difference between Whey’s)

8. https://www.ncbi.nlm.nih.gov/books/NBK44624/#ch3.s20 (Paper on lactose intolerance reduction with reduced lactose from milk)

9. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/whey-protein-concentrate (protein content in WPC upto 90%)