Whey Protein has been one of the most talked-about things in the fitness industry. Some say they are good for health and highly recommend it while others completely trash them. It's safe to say you can't really be into fitness unless having an opinion about them. Through this blog, I will try my best to debunk some theories around Whey protein.

How is it Made? 

Whey Protein is made after extracting the liquid while making paneer (cottage cheese) from milk. Milk contains two types of Protein Whey(20%) and Casein(80%). So whey protein is made from Natural sources, unlike some people who believe it is made from animals. So Vegetarian people can have whey protein without any guilt.

How much quantity should I intake?

Different bodies have different requirements for protein intake. For example, a 20-year-old person living a sedentary lifestyle would have less protein intake compared to an active person of the same age. A person's height and weight also play a crucial part in finding out the protein intake. I will share the amount of protein a person should intake in this blog as well.

Protein Chart 

For a Sedentary Lifestyle if you're of a healthy weight consume 1.2gm - 1.8gm per kg bodyweight and if you are Overweight consumes 1.2gm - 1.5gm per kg bodyweight.

If you are obese and looking to lose weight consume 1.5gm - 1.8gm per kg bodyweight definitely perform calorie deficit.

For Active Lifestyle, if you want to Maintain your Muscle Mass consume1.4gm- 2.0gm per kg body weight and for Muscle, gain consume 1.8gm - 2.4gm per kg bodyweight

To Calculate the amount of protein you have to multiply it by your weight. 

Eg - If you weigh 60kg and live a sedentary life you should consume-

 (60 * 1.2) - (60 * 1.8) = (72gm) - (108gm)

So you can consume between 72gm to 108gm of protein. Use this method to calculate your protein requirements and check your intake. 

What will happen if I consume too much Whey Protein? Will it damage my Kidney?

This is probably the biggest and most asked question regarding whey protein. Some people believe consuming too much whey proteins and protein, in general, can cause kidney problems and lead to health issues. This is completely false and baseless. Whey protein does not damage our kidneys and is completely safe. There was a recent study regarding whey Protein and if consuming too much can cause kidney damage. The researchers took 4 athletes and asked them to double the amount of protein they were consuming and some were even asked to increase it to 4 times. That is a really huge amount and not to be scoffed at. In our current Indian diet, we severely lack protein and 4 times the amount suggested is a lot so rest assured no person would have that kind of diet. After the test concluded the result showed that there was no damage to the kidney and no side effects were seen as well. So it is safe to say that consuming Whey protein or excess protein will not cause any damage to you or your body.

Do share your thoughts on the same