Found that almost all of the side effects of whey protein was produced as a result of consuming large quantities for several years. So the best way to avoid these side effects is to take a controlled dose of whey proteins. The only problem here is that not all dosage may be appropriate for everyone.
The amount of protein that your body needs and can be digested without problems varies from person to person. Moreover, the different purpose of whey protein plays an important role in the determination of how much to consume. For example, if whey protein is used to treat or minimize the risk of cancer, a dose of 30 grams per day was enough. Similarly, some studies with AIDS patient used anywhere from 8.4-84 grams of protein per day. The correct dose varies from individuals to individuals.
For bodybuilders, experts recommend that they consume approximately one gram of protein per kilogram of body weight. Thus, a person who weighs 160 pounds eats 160 grams of protein per day.
Again, this is a recommended amount of consumption and is not required. People who do heavy lifting are professionally trained and may need more protein to repair muscles. But people who work out moderately do not need the same amount. Thus, if these two people can have the same weight, their protein requirements differ considerably.
In such situations, this is how you can avoid the side effects of whey protein:
Unless training professionally, protein health supplements intake should be about 1 / 2 grams per kilogram of body weight. Note that many foods contain protein. Thus, in calculating the amount of protein you need extra doses, be sure to check the amount of protein in your diet is provided.
Professionals must assess their intake of protein corresponding to the intensity of your workouts. Your coach is better placed to help in this regard.
The consumption of whey protein may cause constipation. To avoid this, you should drink plenty of water and add plenty of fibrous foods to your diet.
Thus, if you are not consuming exceeding amount of whey protein, there is no need to worry about negative side effects.
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