What are the benefits and disadvantages of consuming whey

Having in the past 12 months taken up a serious fitness programme more and more I am conscious of my fellow gymers drinking Protein Shakes. 

Not sure of the conventional wisdom in taking this source of protein so I have put some information together that may be useful.

Lets talk about whey its actually a by-product in the cheese making process.   The two proteins in milk are casein and whey.   Whey has become very commonly used in the as a supplement in people performing resistance training.  The idea would be to improve muscle synthesis and promote the growth of lean muscle mass.

 Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content.

There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties. Here, we explain what the benefits might be, and look at some of the side effects and potential risks.

Many of the potential benefits are based on single studies and more evidence is required before making definitive judgment.
Whey protein is a mixture of beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin, and immunoglobins.
Possible benefits include weight loss and lowering cholesterol.
Possible dangers include nausea and headaches, but at moderate doses, whey protein is not considered dangerous.
What are the possible health benefits of whey protein?
Aiding weight loss

According to one study of 158 people, published in Nutrition & Metabolism, those who were given whey "lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage."

Anti-cancer properties

Promising results were published in the journal Anticancer Research for the use of whey protein concentrate in cancer treatment. More research is needed.

Lowering cholesterol

A study, published in The British Journal of Nutrition, gave whey supplements to 70 overweight men and women for 12 weeks and measured a number of parameters, such as lipid and insulin levels. They found that "there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group)."

Asthma

Whey protein could improve the immune response in children with asthma. One small study involving 11 children, published in the International Journal of Food Science and Nutrition, found that children with asthma who were supplemented with 10 gram whey protein twice daily for 1 month had an improved immune response.

Lowering blood pressure and reducing risk of cardiovascular disease

Research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension; their risk of developing heart disease or stroke was also lower.

Reducing weight loss in HIV-positive patients

A study published in the journal Clinical and Investigative Medicine found that whey protein may help reduce weight loss among HIV-positive patients.


Possible dangers of whey protein
muscular man holding his stomach
Dangers of whey protein include stomach pains and cramps when consumed at high doses.
Some people who are allergic to milk may be specifically allergic to whey. In moderate doses, whey protein does not typically cause any adverse events. However, consuming very high doses can cause:

stomach pains
cramps
reduced appetite
nausea
headache
fatigue
Consistent high doses of whey protein may also cause acne. From a nutritional point of view, whey protein is very unusual and does not have a natural equivalent.

Some people believe that there are risks from nutritionally refined foods such as these, because, although they contain a lot of nutrients, the balance is heavily tipped towards protein.