Everything has some type of side effect!
That being said the following is very good.
Whey protein is the highest-quality and fastest-digesting form of protein. Typically consume whey protein post-workout to speed up the muscle repair and recovery process. Whey is sold in powder form and ready-to-drink shakes for quick consumption. I suggest only buying whey concentrate!
Whey protein concentrate, NOT protein isolates
Protein isolates are proteins stripped away from their nutritional cofactors. There are three
problems with that...
All isolates are exposed to acid processing.
Your body cannot assimilate proteins in isolated form.
Due to over-processing, isolates are deficient in key amino acids and nutritional cofactors.
Sweetened naturally, NOT artificially, and low carb
Most whey products are artificially sweetened making them useless if you have sugar sensitivities, or just don't want to put artificial sweeteners or flavors into your body.
Your whey should be low glycemic, low carb and should not contain any artificial sweeteners, sugar alcohol, glycerin, fructose, sugar or gluten.
Maximum biological value, NOT compromised or damaged
Most whey proteins provide some benefit. But, due to the ingredients, the source of the whey, the concentration of beneficial nutrients, or the type of processing, many whey products simply don't deliver what they promise.
You want whey that's guaranteed to retain its maximum biological value one with all the key amino acids, cofactors and beneficial micronutrients present and intact rather than compromised or damaged, and not missing any amino acids or essential nutrients.
Easy to Digest, NOT Causing Digestive Stress
Many whey products contain long-chain fatty acids which are hard to digest and require bile acids to absorb.
You want a whey protein powder with medium chain triglycerides (MCT). These are easily absorbed, digested quickly, and utilized as energy without causing digestive stress.
You want a product in which the MCT come from the best source of all coconut oil.
Free from Toxic Heavy Metals or at Such Low Levels NOT to be a Health Risk. Many protein powders both whey and non-whey could contain dangerous levels of heavy
metals like mercury, lead, cadmium, and arsenic.
A recent Consumer Reports' evaluation showed some leading brands of protein powders exceeded United States Pharmacopoeia's (USP) recommended safety limits for certain
You want to avoid these products because any high concentration of heavy metals taken over time could lead to serious health problems. If you subscribe to
consumerlabs.com they give many recommendations of products that pass or fail.
Then another one is
Casein Protein, casein is a slow-digesting type of protein. The long digestion period makes this optimal for nighttime intake or prior to long stretches in which a bodybuilder will not be consuming any protein, so there is a sustained release of amino acids to your muscles.
Multivitamin/Multi mineral supplements are an important supplement, they help the bodily processes are functioning good. Then you have Glutamine, Creatine. I could add a few more but you get the idea! Where to stop!
Start with the whey!