Should women consume whey protein? Is there such a thing as whey protein for women? Is whey protein bad for women?Women usually ask these kinds of questions because they have encountered a lot of bad information about the effects of whey protein. Although it’s true that consuming too much whey is bad for a person, it will not cause women to suddenly develop large muscles or a deep voice. That’s just a myth.
Whey doesn’t contain any harmful chemicals nor does it contain any hormones. It is mostly just protein and nutrients, both of which have no negative effects on both men and women when consumed in moderate amounts. So if you have your doubts about whey protein then here’s what you should know.
What Are the Benefits of Whey Protein for Women?
Whey protein can be found in baked goods, emulsifiers, dairy products, baby formulas, salad dressing and bodybuilding supplements. So even if you don’t know what whey protein is, there’s a good chance that you’ve already consumed it before.
Whey is a general term for the translucent liquid that’s left behind when milk is turned into cheese or some other dairy product. Whey proteins are extracted from this translucent liquid and then purified using different techniques to create different concentrations, which are then used as ingredients to produce food and supplements.
Some processes yield higher amounts of protein, while others offer less. In any case, whey is one of two major types of protein that come from bovine milk, and according to the National Center for Biotechnology Information, it accounts for approximately 20% of cow’s milk.
Due to its biologically active components, whey offer benefits that go beyond increased muscle mass. For example, it can enhance glutathione levels, which acts as a kind of antioxidant and is quite effective at combating various types of diseases. In fact, there have been studies which seem to indicate that whey protein can help prevent malnutrition and muscle related ailments.
In vitro studies, Lactoferrin which is a bioactive peptide found in whey protein has been proven to have anti-cancer properties.On the flip side, the lactoferrin amount in whey protein might not be sufficient to exert the desired effect since in the studies as mentioned above up to three grams of lactoferrin were used which is equivalent to 185.5 to 600g whey protein.
Moreover, whey also contains several vitamins and minerals, including Vitamins A, Vitamin C, calcium, and iron, all of which are vital for maintaining a strong and healthy body. Among women, consuming whey protein also helps to alleviate certain conditions, like edema, obesity, slow metabolism and brittle fingernails and toenails.
Finally, it’s worth mentioning that whey protein also contains branched chain amino acids(BCAAs) , which play a crucial role in repairing tissues and preventing catabolic actions during strenuous exercises. This is why athletes and bodybuilders frequently consume whey protein powders. They need it to keep their bones and muscles in good condition.
All of these benefits apply to both men and women. There may be variances in how different bodies absorb protein, but such differences are usually due to a person’s genes, age, lifestyle or medical condition. Being a man or a woman has nothing to do with it.
Are There Specific Types of Whey Protein for Women?
No, there isn’t. As we’ve already mentioned, women can consume whey protein without suffering any negative effects.Women who want female-specific whey protein are usually concerned that ordinary whey supplements and products will cause them develop masculine traits in the form of large muscles. But contrary to what many people think, consuming whey doesn’t make women bulk up. Hormones are the cause of increased body mass. Proteins have nothing to do with it.
Those women who do consume whey regularly will experience slightly increased body mass as well as stronger muscles, but such changes are nothing out of the ordinary. Those women who do develop muscles comparable to men are able to do so because of hormones therapies, not because of whey protein.
How Much Whey Should Women Consume?
If whey is safe, does that mean that you can consume as much as you want? The answer to that question is no, especially if you’re planning to use whey protein supplements regularly.
Most protein supplement manufacturers usually advice consumers to take 20 to 25 grams of protein once or twice a day. 20 to 25 grams is roughly equivalent to a scoop, which basically amounts to an entire glass, which means that you should only take one or two glasses per day.
Some athletes and bodybuilders take two or more scoops, but that’s because they need the added protein to sustain their training, and usually have experts and advisers to help them regulate their daily intake.
If you’re engaged in some sort of sport or physically challenging activity, then you can take two scoops of whey powder, but don’t go beyond that limit. Although whey is safe for consumption, whey protein supplements are a different matter, as they are designed to provide as much protein as possible.
Over-consumption of whey supplements may lead to problems, like constipation, dry mouth and weight loss. It may cause protein-related medical conditions, like kidney problems though evidence regarding the effects on renal function is still inconclusive and studies conducted suggest that only people who suffer from kidney problems might be at a higher risk.
Finally, it’s worth mentioning that the best time to take whey protein is before, during or after a workout. If you don’t have an active workout routine, or if you’re taking whey supplements for weight loss, then you should take them in the morning or before you go off to work. This way, your body will have an easier time absorbing the whey protein’s nutrients.
Does Whey Protein Reduce Weight?
Aside from concerns about increased muscle mass, another issue many women care about with regards to whey protein is weight loss. Can whey reduce weight problems, and the answer to that is yes.
Studies have shown that whey protein does help to reduce body fat. It can also offer leaner muscles, better metabolism and increased burning of calories per day. The increased intake of nutrients and protein is also useful if you’re starting to do yoga, as it will help your body to adapt to the stretches that you will eventually be asked to perform.
Finally, studies compiled by the National Center for Biotechnology Information also indicates that whey supplements may help to suppress hunger pangs. So if you’re currently trying a new diet then some whey protein supplements may help you stick to it.With that being said it is quite evident that whey protein can provide a lot of benefits for women especially when it comes to supporting or supplementing a diet along with a training routine.