Protein shakes are a popular way to enhance muscle growth, improve recovery, and boost protein intake to meet macronutrient requirements. However, some have raised concerns about the potential health risks associated with these supplements.
On Aug. 24, 2024, Dr. Layne Norton, Ph.D. in Nutritional Sciences, dove into whether protein shake consumption can cause oxidative stress-related illnesses.
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Whey protein, the most common type of protein powder, has been shown to improve various health markers in individuals with metabolic issues. These include improvements in blood sugar control (HbA1c); enhanced insulin sensitivity; reduced levels of triglycerides, total cholesterol, and LDL cholesterol; and decreased oxidative stress. (1)
On the other hand, whey protein doesn’t significantly impact blood lipids in healthy individuals. However, it could marginally improve triglyceride levels. (2) A randomized controlled trial involving 120 subjects found that whey protein consumption reduces oxidative stress and may enhance the body’s antioxidant defenses. (3)
Many claim that protein shakes can elevate Lipoprotein(a) or Lp(a) levels, a known cardiovascular risk factor that can harm the endothelium — the delicate inner lining of blood vessels. However, Norton highlights that no scientific evidence supports this claim.
Do we really think that whey protein improves all these other things, but randomly makes Lp(a) worse?
Norton opines that arguments against overly processed whey protein are because it is isolated from milk in a lab and is usually intellectually dishonest. He underlines the inconsistency of applying similar logic to other foods like red meats, which can also undergo glycation during cooking.
I’m really tired of these naturalistic fallacy arguments.
Key Takeaways
- Whey protein shakes don’t cause oxidative stress-related sickness.
- Whey protein can offer several health benefits, including improved blood sugar control, insulin sensitivity, and blood lipid profiles, particularly in individuals with metabolic issues.
- No scientific evidence supports the claim that whey protein shakes increase Lp(a) levels.
References
- Amirani, E., Milajerdi, A., Reiner, Ž., Mirzaei, H., Mansournia, M. A., & Asemi, Z. (2020). Effects of whey protein on glycemic control and serum lipoproteins in patients with metabolic syndrome and related conditions: a systematic review and meta-analysis of randomized controlled clinical trials. Lipids in health and disease, 19(1), 209. https://doi.org/10.1186/s12944-020-01384-7
- Zhang, J. W., Tong, X., Wan, Z., Wang, Y., Qin, L. Q., & Szeto, I. M. (2016). Effect of whey protein on blood lipid profiles: a meta-analysis of randomized controlled trials. European journal of clinical nutrition, 70(8), 879–885. https://doi.org/10.1038/ejcn.2016.39
- Derosa, G., D’Angelo, A., & Maffioli, P. (2020). Change of some oxidative stress parameters after supplementation with whey protein isolates in patients with type 2 diabetes. Nutrition (Burbank, Los Angeles County, Calif.), 73, 110700. https://doi.org/10.1016/j.nut.2019.110700
Featured image via Shutterstock/Erhan Inga
