Whey protein, a commonly available protein that is used for supplemental purposes all over is well known for its several health benefits. Not only does it help build and repair muscles but also helps lose fat, correct other metabolic disorders and promote healthy hair and skin health.
What is whey protein?
Whey comprises about 20% of the milk component and is acquired as a byproduct during the making of cheese. Basically, whey is a group of proteins present with water, fat, carbohydrate (lactose), minerals and B complex vitamins. It has a complete amino acid profile and has the highest biological value among proteins as it contains all the essential and non-essential amino acids. Athletically, it helps boost stamina and thereby, boost performance, improves muscle protein synthesis and brings about positive nitrogen balance.
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Dosage:
Considering the intake of protein as per RDA for a sedentary person, the intake should be between 0.8-1.0 gm. of protein per kg of body weight per day which amount to an average of 50-60 gm. However, the more active a person is, the more will be a requirement for protein. And in the case of a protein-deficient diet, whey protein helps meet the necessary demands. Ideally, the suggested dosage for whey protein per day is no more than 30-40 gm . (in addition to the overall protein you get from your diet).
Here are a few considerations to make regarding protein if you have hypothyroidism:
- Since protein is essential to tissue growth, muscle repair and enzyme production among others, you must take care to not have a diet lacking in protein. This doesn’t mean that you need to go overboard with the protein intake. As far as protein intake is concerned in hypothyroidism, it is advised to not push the intake lest the thyroid gland gets stimulated. However, taking whey within the required amounts should not cause problems.
- Insulin resistance is common in hypothyroidism and that is why it is best to take care of the diet so as to make it low in carbs, getting the daily carbohydrates from complex, wholesome sources instead of refined products and improving on the total protein and fat quality. Whey protein helps correct insulin resistance which in turn can help reduce the overproduction of insulin that may possibly lead to hormonal imbalance due to triggered overstimulation.
- If you do plan on including whey in your diet, first and foremost consult with your doctor about the same to cancel out the possible chances of interactions with ongoing medications. Secondly, if you are allergic to lactose or suffer from insulin resistance, go for a lactose-free or low carb high protein whey supplement that gives you the benefit without being a hindrance or causing further distress.
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Last modified: August 25, 2017
