I have been working out for about 6 weeks now, I have gained some definition in my arms and legs but I have not gotten any bigger or more defined, it just seemed to stop even though I have increased the amount of weights I use. I need to know if whey protein is ok for women to take and if it will really work and if it could have any side effects ( weight gain from fat, hormones,and if it can affect kidneys or the heart since I have problems w/ both) I don’t know how much to use or how long to use it. I want to be a little more muscular than most women, but not huge, more along the lines of figure fitness model than bodybuilder.
Well, for starters, whey protein is just the same protein you get in meat/beans/milk/etc. It doesn’t have any ‘effects’ per say (not counting the odd allergy), it’s just food. Doesn’t affect hormones and such in the slightest. The important thing to realize is it doesn’t just make your muscles get bigger, all it can do is make up for a lack of protein in you regular diet.
For a recreational lifter or athlete, a good rule of thumb is around .6-.8g of protein per pound lean body weight per day, from whatever source. The often quoted 1g/day is a very generous amount that tends to be overkill for most people, but won’t cause you problems. The best way to use whey powder is probably in a quick shake (1-2 scoops, ~20-40g) before or after a workout, mixed with some source of carbs (ie: juice, fruit). The carbs give you energy and help the uptake of the protein, and taking it around exercise also increases uptake.
Health wise (this goes for all protein), no studies I’ve ever seen have linked 1.5g protein/1lbs/day or less to any medical problems, *except* in some individuals with existing kidney problems. The issue is that the byproducts of protein are somewhat difficult for your kidneys to excrete. Healthy kidneys don’t have a significant problem. Assuming your doctor doesn’t have you on a specific diet for any kidney problems, you should be fine. Never hurts to check with an MD first though.
Venice Muscle Beach Jack Lalanne & Female Models Contest ‘07
