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If you are going to consume supplements, they should be taken in addition to regular meals, not, as a replacement for real food.

QMy teenaged son has recently become quite involved in working out with weights at the gym. He is quite serious about it and is even changing his eating habits in an effort to build more muscle and see better results. A couple of weeks ago, I noticed a large container of powder in the kitchen labelled Whey Protein Isolate. I really don’t understand what it is and if I should be concerned. Is it safe for a teenager to consume? I want to support his efforts, but, don’t want to overstep my boundaries as a concerned parent.

AThe question about supplements and teenage weight lifters is one that I get quite often from interested, concerned, parents. The main reason for this is the worry that the products being used might be harmful to regular development, beyond simply affecting muscle growth and strength. Some parents that I hear from are also wondering if the products that they see their kids taking are drugs and/or steroids.

In the case of whey protein, it is helpful to understand what exactly it is and where it comes from. Whey protein is most definitely not a drug. While it can be helpful as a supplement, it does not work like anabolic steroids and when used as prescribed will not cause any harm to most users. The exception to this would be for people who are lactose intolerant since whey protein comes from milk.

Whey protein, as the majority of people know it, is most often found in powder form and added to liquids to be blended into smoothies. It can also be added to cereals or yogurt and even baked into muffins. It is one of the main proteins found in dairy products and is a byproduct of the cheese industry. Thinking back to the nursery rhyme about “eating her curds and whey”; curds are solid (like cheese) while whey is liquid. If you’ve opened a container of yogurt and seen liquid floating on top, you’ve seen whey.

Whey protein is also a great source of amino acids, which often referred to as the building blocks of protein. Among the many roles and functions of protein within the body is the creation and repairing of muscles and bones. This is especially true for hard training athletes and weight lifters whose muscles are broken down while training, and then rebuilt and repaired while recovering between workouts with rest and proper nutrition. Whey protein powder makes it easy and convenient for anyone to consume enough protein even when life gets busy and hectic and it becomes difficult to eat “perfectly.” From my perspective, however, it’s important to remember that whey protein supplements are supplements and work best when they are “supplemental” to great eating habits, consumed “in addition to” real, fresh, whole food meals.

Furthermore, whey protein comes, primarily, in two forms that are determined by the way that it is processed. Whey protein isolate is processed to reduce fat and lactose (milk sugar) content, leaving mainly protein. Whey protein concentrate, on the other hand, is higher in fat, carbohydrate and lactose. Aside from these differences, both forms of whey protein have the same amino acid profiles and will produce similar results in the body.

It’s important to recognize that whey protein powders are really just concentrated forms of milk protein. There is nothing magical about them. Their primary benefit is to help someone consume adequate protein with very little effort by drinking a shake to supplement regular meals or as a meal replacement smoothie when blended with fruits and vegetables along with water, juice or non-dairy milk. As with any foods and/or supplements, whey protein powder should be consumed in moderation. For those with lactose intolerance or milk allergies, they should likely be avoided altogether.

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