Precaution should also be given to people who are hypersensitive to dairy products and who suffer from chronic indigestion. By analyzing a collection of whey protein studies, review authors found parallels between the findings that presented several adverse effects of whey protein consumption. Some people may experience digestive upset, and it could cause gout in those who are susceptible to it. * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. This separates muscle milkfrom a number of other protein drinks. It contains close to zero levels of carbs and can help you lose weight. This idea came from earlier studies that showed a higher protein intake made urine more acidic (30, 31). Side Effects of Protein Shakes for Muscle Building. Here is a look at fifteen of the adverse effects that this protein can have on your body: 1. For a few people, a lactose intolerance may cause constipation by slowing the movement of the gut (11, 12). There are some weight lifters that like to get an abundance of protein in their bodies every single day. Muscle Milk’s Gainer Protein Powder is another entry in the high-calorie, high-protein powders for those who expend too many calories during their workouts. Does Walking 1 Hour Every Day Aid Weight Loss? The liver helps detoxify harmful substances in the blood like ammonia, which is a by-product of protein metabolism (27). Doctors were also unsure if he was taking anabolic steroids, which can damage the liver (24). It’s when the exercise feels impossible to finish. The Side Effects of High-Protein Powder in Women. These are the best protein powders for weight gain we've found for 2021 without side effects. Symptoms of a cow’s milk allergy may include hives, rashes, facial swelling, throat and tongue swelling and a runny or stuffy nose (9). Whey or milk protein can occasionally lead to nausea, bloating, increased bowel movements, thirst, cramps, reduced appetite, tiredness and headaches, especially when overused. It is possible that drinking a lot of portions of Muscle Milk in one day can cause you to exceed your upper level of vitamin intake. These are rich in lactose, which is a type of sugar naturally found in milk. Muscle Milk is a drink produced by GNC. However it is similar to many other protein supplements because Muscle Milk side effects can include diarrhea, cramps and nausea. Protein powders contain a good amount of nutrients that help develop the body without the fear of gaining … However, an excess of protein can have a negative impact on the human body. Claimed as the #1 best selling whey protein powder for over 20 years, Optimum Nutrition Gold Standard 100% Whey is composed of fast-absorbing whey protein isolate, whey protein concentrate, and whey peptides. Moreover, there is no evidence that too much protein can damage the kidneys of healthy people (16, 18). What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? A high amount of protein powder can increase acidity of the blood. If you suspect that whey protein makes you constipated, check whether you are eating enough fruits and vegetables. So, there's no way to know if a protein powder contains what manufacturers claim. "There are limited data on the possible side effects of high protein intake from supplements," McManus says. But despite its many health benefits, there’s some controversy surrounding its safety. Casein should not be eaten by people allergic to milk, because in most cases this type of protein may cause allergies. List of Painkillers from Strongest to Weakest, Daily Calories and Weight Watchers Points (PointPlus). Whey protein is generally safe and can help you build muscle and strength, lose weight, reduce your appetite and boost your metabolism. Milk protein is a blend of Casein protein and Whey protein, usually in an 80/20 blend. Despite these exceptions, whey protein is one of the best supplements on the market. Whey protein is also a complete source of protein, meaning it contains all the essential amino acids. Here are some key points to avoid Muscle Milk negative side effects: If you buy something through a link on this page, we may earn a small commission. If you have a cow’s milk protein allergy, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein. Another reason why replacing whole foods with whey protein is a bad idea is because it may increase your risk of nutrient deficiencies. But is it real? Next, another form of dairy but one virtually almost lactose-free, and in some cases, completely lactose-free: whey protein p We don't collect you Personal information, and, of cause, don't sell or share it with somebody else. Most allergies occur when the body produces an immune response to a protein. This easy-to-mix powder can be added to supplement shakes, smoothies and favorite recipes. But most of these side effects are related to lactose intolerance. Whey protein is one of the most popular supplements on the planet. It’s made from whey, which is the liquid that separates from milk during the cheese-making process. Another side effect of excessive whey protein consumption is diarrhea. of Vitamin D, and 1,100 I.U. This easy-to-mix powder can be added to supplement shakes, smoothies and favorite recipes. You can also try taking a soluble fiber supplement. Googling side effects of Milk Protein may well lead you to some medical site recommending people to stop taking any casein based peptides before surgery. In a study of 11 obese women, taking 60 grams of a whey protein supplement helped reduce liver fat by approximately 21% over four weeks. Use before workouts, after workouts or prior to bedtime to help build lean muscle. Drinking Muscle Milk on a regular basis can raise energy levels in the body. The Muscle Juice 2544 ingredients -- a protein powder blend, sweeteners, medium-chain triglycerides, soy lecithin and flavorings -- may cause side effects in some people. What Are The Side Effects Of Muscle Milk? Taking more than this is unlikely to offer more benefits, especially if you already eat enough protein. Specialists have ideas for activity and nutritional recommendations to support wellness in aging. Excessive Fat Gain: In many cases, whey protein supplements have extra carbohydrates in … ...account for the flavoring. It is abundant in protein and comes in a range of tastes like vanilla, chocolate, cookies and cream and strawberry. These include gastrointestinal issues like diarrhea, bloating, flatulence, or discomfort if you are sensitive to them or consume them in large amounts. It may cause digestive distress. Background: Protein supplements are frequently consumed by athletes and recreationally active adults to achieve greater gains in muscle mass and strength and improve physical performance. If you are severely intolerant to lactose, you’ll probably want to steer clear of milk protein in general, or at least make sure that the milk protein isolate powder is also formulated with lactase to help combat the lactose. Here’s how maintaining good gym etiquette can help keep you healthy while…, The crunch is a popular core move, but it isn’t safe for everyone due to the strain it can put on your back and neck. Muscle Milk Light is a reduced calorie version, of the original Muscle Milk formula. So a high protein intake may increase ammonia levels in the blood, which may damage the brain (26, 28). Your body cannot make essential amino acids, so it’s important to get enough of them from your diet. Feel Awesome. That said, whey protein is safe for most people and a convenient way to increase your protein intake. MUSCLE MILK® Protein Powder is an excellent source of protein to help fuel recovery from exercise and help build muscle. Here is how…, Walking is great for your health, but how much do you need to walk to aid weight loss? If you experience side effects, try a whey protein isolate or non-dairy protein alternative. One scoop of Muscle Milk protein powder contains 25 grams of whey protein. Mercury has been found in the chocolate flavor of Muscle Milk. The Side Effects of High-Protein Powder in Women. However, he was also taking a variety of other supplements. The whey is then filtered, refined and spray-dried into whey protein powder. Whey Protein Side Effects. When you're working out hard, you may wonder if adding a high-protein powder to your daily regimen will help improve muscle tone. In some cases, a cow’s milk allergy may trigger anaphylaxis, a severe, life-threatening allergic reaction. Even though Protinex powder has several health benefits, it also comes with some side effects. Experts say cardio, strength training, and yoga done during the day can help you sleep better, especially during the COVID-19 pandemic. Learn More. And, not all whey protein powders are created equal. Some claim that too much whey protein can damage the kidneys and liver and even cause osteoporosis. People with lactose intolerance can often safely take whey protein isolate (7). Some people have problems digesting whey protein and experience symptoms such as bloating, gas, stomach cramps and diarrhea (5). This protein powder is also low in fat, carbs, and sugar, making it great for lean muscle growth. It does contain milk, like many protein shakes on the market, so … Muscle milk also contains high levels of Vitamins A and D along with bovine colostrum. Our website services, content, and products are for informational purposes only. Such people can have difficulty breathing and may suffer from symptoms … If you experience uncomfortable symptoms like bloating, gas, cramps or diarrhea after taking whey protein, try switching to a whey protein isolate powder. The protein found in Muscle Milk can help with muscular contraction, making the movement flexibility in the body substantially higher. Lots of specialists suggest a higher series of 1.0-1.5 grams per kg body weight (0.45 -.68 grams per pound) for older adults to preserve favorable protein balance to maximally promote muscle development. Cyclone protein powder is versatile and the most credible choice to increase strength and power for all sports activities and training. Inning Accordance With Dr. Gabe Mirkin, who is the author of “The Healthy Heart Miracle” and board-certified in four specialties, crystalline fructose may cause digestive tract gas and bloating in many people. If you have a food allergy, you'll want to read the ingredient list of the MuscleTech protein drinks closely. During an intense workout, the “pain cave” is the point of physical and mental fatigue. The sources of protein are as follows and differ in protein quality depending on their amino acid profile and digestibility: Whey protein contains high levels of all the essential amino acids and branched-chain amino acids. Most of whey protein’s side effects are related to digestion. There are three main types of whey protein. That being said, though, whey protein powder can indeed cause some undesirable side effects. Fruits and vegetables are a great source of fiber, which helps form stool and promotes regular bowel movements (13). Some people have problems digesting whey protein and experience symptoms such as bloating, gas, stomach cramps and diarrhea (5). Product Restrictions. 10 Shocking Protein Powder Side Effects: 1. If you have an existing kidney condition, then it’s best to check with your doctor about whether whey protein is fine for you. This way, your body can use the protein to its highest potential while also making sure that you retain muscle and get stronger. One case report implied that a 27-year old male could have suffered liver damage after taking whey protein supplements (23). Whey protein powder concentrates contain the fat, carbs, as well as immune-boosting components. Although both vitamins are healthy at normal levels, they are fat soluble and any excess consumption is not easily excreted from the body. Whey protein is a popular choice among athletes, fitness enthusiasts and people wanting to build muscle or lose weight. Although Muscle Milk is fortified with numerous minerals and vitamins, there are a number of side effects that you must keep an eye out for. Milk protein isolate undergoes a filtration process to remove large amounts of lactose. It is recommended for people, with a high fat content, who want to gain muscle, while losing weight. However, there is some controversy as to whether this is really effective. One major caveat, however…, Public gyms can sometimes be a breeding ground for germs that cause illness. We also don't show you Personalized Ads. The powder is usually mixed with water, milk or fruit juice and is generally consumed immediately before and after exercising or in place of a meal. Side Effects of Muscle-Building Protein Powder. This article provides an evidence-based review of whey protein’s safety and side effects. Protein needs for adults may be even more increased as exercise increases to support muscle growth and repair. If you continue to use this site we will assume that you are happy with it. Protein shakes, made from protein powder (center) and milk (left), are a common bodybuilding supplement. Whey protein is generally safe and can be consumed by many people without side effects. Losing Sleep During COVID-19? Most of whey protein’s side effects are related to digestion. Protein powders, whether made from whey protein or are non-dairy alternatives like pea protein powder or soy protein powder, all have some side effects. Casein is a form of protein that helps prevent muscle breakdown, increase fullness and improve body composition. This easy-to-mix powder can be added to supplement shakes, smoothies and favorite recipes. In fact, they came to the conclusion that eating more protein was actually beneficial for bone health (34). Supplement use should be avoided if you are pregnant or breastfeeding. The Muscle Juice 2544 ingredients -- a protein powder blend, sweeteners, medium-chain triglycerides, soy lecithin and flavorings -- may cause side effects in some people. Casein - side effects. It does have milk and soy, since it’s a whey protein powder. Whey Protein side effects include cardiac arrest, heart rhythms that are abnormal, and as well as complete loss of heart functionalities. Milk is made of two proteins, casein and whey. Whey protein is a popular fitness and dietary supplement. That said, there is evidence that a high-protein diet can be harmful for people with kidney disease. Despite its health benefits, some people are concerned about its safety. If you are lactose intolerant, try switching to a whey protein isolate powder. Some unexpected side effects can occur when taking supplements, particularly if too much of the product is used. This is the amount of protein for all adults to fulfill basic nutritional requirements. This helps both with building muscle and with muscle recovery from hard workouts.. However, it may cause digestive symptoms in those with lactose intolerance, and those allergic to cow’s milk may be allergic to it. Product Name: Muscle Milk Genuine Protein Powder Overall Rating: Type: Powder Protein Source: Calcium Sodium Caseinate, Milk Protein Isolate Protein Per Serving: 16 grams Price: $26.26 Size: 2.47 lbs Serving Size: 1 scoop Servings Included: 32 Cost Per Gram of Protein: 5.12 cents Moneyback Guarantee: No Where To Buy: Click Here Top 10 Ingredients: Calcium Sodium Caseinate, Milk Protein … This can cause side effects including headaches, vomiting and nausea. You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Whether you run on an empty stomach or have a snack beforehand is really up to you. Healthline Media does not provide medical advice, diagnosis, or treatment. Because excess protein is metabolized and flushed through the kidneys, Muscle Milk can overwork the kidneys of people with kidney insufficiency, Kosakavich says. Lactose is the main carb in whey protein. MUSCLE MILK® Protein Powder is an excellent source of protein to help fuel recovery from exercise and help build muscle. Based on their findings, the authors of this systematic review concluded that the consumption of whey protein was most associated with negative side effects when taken in “high” dosages (40 grams or more) over an extended period of time. I didn’t notice any negative side effects when drinking this protein shake. Many of these drinks contain some of the most common food allergens, including milk in the form of whey and soy in the form of soy lecithin. Again, it’s worth remembering that a cow’s milk allergy is rare in adults, but it can have severe consequences. Work Out. The two most popular protein supplements — whey protein and casein protein — are derived from milk. Anabolic window refers to the short time after training when your muscles are repairing and recovering. As a dietary supplement, Muscle Juice 2544 isn't regulated by the Food and Drug Administration. Whey protein is considered a complete protein … What a nightmare. All rights reserved. 10 Shocking Protein Powder Side Effects: 1. Side Effects of Protinex Powder. In fact, studies show that this is a normal bodily response and not usually a cause for concern (16, 17). Although whey protein has many benefits, it does come with quite a few side effects as well. Many people take protein powders in an effort to gain muscle. Very detailed article about muscle milk the problem I have with muscle milk is that I’m lactose intolerance and the side effects can be pretty bad side effects because of the milk content, and when I do take any kind of protein drink I have to mix it with water, not a very good taste….not sure if my post went through so I posted again…sorry admin Shop MUSCLE MILK® Protein Powders | MUSCLE MILK® Protein Powder is an excellent source of protein to help fuel recovery from exercise and help build muscle. 13. However, what constitutes as high is easily within the realm of typical for most athletes. Gas, diarrhea, stomach cramping, and bloating have been reported. MUSCLE MILK® Coffee House Protein Powder. It is therefore suggested that the ideal time to consume Muscle Milk is before and/or after a workout to avoid any side effect. They argue that not enough is known about them and they COULD interfere with blood pressure control. Crystalline fructose is the first ingredient in Muscle Milk and makes up most of the drink. It is possible that drinking a lot of portions of Muscle Milk in one day can cause you to exceed your upper level of vitamin intake. However, constipation is more likely caused when people eat fewer fruits and vegetables in favor of whey protein, especially when they’re on a low-carb diet. Moreover, an allergy to whey protein should not be confused with lactose intolerance. If you have liver disease, check with your doctor before taking whey protein. These included increased acne, liver toxicity, increased oxidative stress, kidney problems, gut issues, and the expression of anger. Nevertheless, cow’s milk allergies are very rare in adults, since up to 90% of people with cow’s milk allergies outgrow them by the age of three (8). There are good effects of milk dairy products which you can purchase from the market, and that contains lots of nutritional amount into it. When considering calories in vs. calories out, the only wait to keep weight on and potentially gain even more weight is to consume excess calories that won’t be immediately burned off. Muscle Milk RTD and all other types of this shake contain 88 I.U. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. 05 December, 2018 . Add 1 Scoop of powder in 200 ml milk or water and mix it well to make a shake. There is some concern that too much protein may cause calcium to leach from the bones and increase the risk of osteoporosis, a disease characterized by hollow and porous bones (29). | About IYTmed.com Team. 3. The RDA or Recommended Daily Allowance for protein is 0.8 grams of protein per kg body weight (0.36 grams per pound). Whey Protein Powder. Because whey protein comes from cow’s milk, people with a cow’s milk allergy may be allergic to it. Especially so if you find yourself underweight and need to gain lean mass quickly! GNC states that each Muscle Milk shake contains 88 IU of Vitamin D and 1,100 IU of Vitamin A. In fact, the protein powder is meant to help physique-conscious people lose fat and build muscle weight as opposed to just body weight. There really is nothing super special about it, but it can be a cheaper way of ingesting Whey and Casein protein when the difference is irrelevant for your goals since processing costs are less. The human body requires protein for growth of muscles. Here’s Tips on How and When to Exercise That Can Help, The Pros and Cons of Running on an Empty Stomach, Germs at the Gym: How to Work Out Without Worry, How to Do Crunches and Other Exercises for Toned Abs. Although, a high protein intake may harm people who have cirrhosis, a chronic liver disease (25, 26). Here comes a review for Vega Sport protein, which has been the latest trend of protein powder you may find online.. Vega Sport protein comes from natural herbal extracts and other fruits. You can take whey protein simply by mixing it with water or a liquid of your choice. Muscle Milk is a new protein which many body builders and weight lifters use to increase energy levels during training. Pure pea protein has a low risk of side effects. Whole foods, especially fruits and vegetables, are nutrient-rich and contain a variety of minerals necessary for optimal health. Whey protein isolate powders have the fat and carbohydrates (milk sugar) removed. A commonly suggested dose is 1–2 scoops (25–50 grams) per day, but it’s recommended that you follow the serving instructions on the package. Side Effects. Studies show that a high-protein diet in those with kidney disease may further damage the kidneys (19, 20). High levels of these and a poor diet and you would have problems … Health professionals advise resistance and aerobic training integrated with an overall healthy diet consisting of sufficient amounts of high quality protein taken in equally throughout the day, to assist support the healthy aging process. People who are intolerant to lactose, should, therefore, avoid using these protein powders, as it can have side effects … The body leaches calcium from the bones to … This symptom is especially common in those who currently suffer from irritable bowel syndrome. For example, a detailed review of 74 studies on protein’s effects on the kidneys concluded that there is no reason to restrict protein intake in healthy people (18). "Hi I am 16 years old i take protein powder like muscle pharm combat take enough protein per day, is it has any side effects on height growth?" The research is mixed on what is best. There are three main types of Whey Protein-Whey Protein Isolate: Contains 90% protein or more. GYM sessions now commonly finished with a protein shake or bar to help muscles properly recover after a workout. This article tells you whether you can lose weight by walking 1…. I didn’t have any negative side effects when taking Optimum Nutrition Gold Standard 100% Whey. Eating a high-protein meal can raise the pressure inside the kidneys and cause them to filter more blood than usual (14, 15). According to Dr. Mirkin, products that consist of large quantities of sugar fructose can cause stomach cramping. Protinex powder is a great source of iron, folic acid, and vitamin B12 which can be useful to reduce tiredness and weakness. Moreover, it helped reduce blood triglycerides by approximately 15% and cholesterol by about 7% (22). Aggravates Drug Interactions: The extremely nutritious protein powder that is present at your place can actually have a negative impact on your body by interacting with the drugs that you consume. Inside it lies one to two scoops of their favorite protein powder, just waiting to be joined by some ice cold water. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Energize. This lower-fat variant is a better way to maintain energy and nutrient intake, while cutting down on the calories. Excess of these vitamins cannot be excreted easily. There can even be blood in the stool, especially among infants. Finally, few current studies explore the long-term side effects of high-protein intake from protein powder and supplements. NITRO-TECH enhances performance and builds muscle. Being high in calories, this can cause you to take in more calories than you generally would, which can cause a gain in weight. This is a plus! Written by Jill Corleone . People using this protein drink could experience nausea, abdominal cramps or diarrhea, because these are the most common unwanted effects. Therefore, it is not a good choice for those who are lactose intolerant.Excess intake of these proteins can also cause increased bowel movements, bloating, and even nausea (1). Furthermore, several studies suggest that elderly people, who are prone to osteoporosis, should eat more protein to help maintain strong bones (35, 36). Constipation is not a normal side effect of whey protein. Learn how to do a crunch safely…. Inning accordance with GNC, one serving of Muscle Milk consists of around 330 calories. Like most protein shakes, Muscle Milk shouldn’t lead to many serious side effects for most people. We don't know the long-term effects. Use before workouts, after workouts or prior to bedtime to help build lean muscle. A 10 oz serving of Muscle Milk will give you 14 grams of protein, while the same size glass of milk will give you slightly less at 10. While this brand is safe for many, others experience problems. Alternatively, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein. © 2005-2021 Healthline Media a Red Ventures Company. It is a part of the effect that this protein has on the digestive system. This means that people may experience unknown risks in the future. of Vitamin A. However, what constitutes as high is easily within the realm of typical for most athletes. 3 Major Muscle Milk Side Effects. This can cause side effects including headaches, vomiting … Therefore, it’s important to keep eating a balanced diet while you’re taking whey protein. As many other protein products, Muscle Milk also have some unwanted side effects. Bodybuilders may supplement their diets with protein for reasons of convenience, lower cost (relative to meat and fish products), ease of preparation, and to avoid the concurrent consumption of carbohydrates and fats. If you are unsure whether your symptoms are due to an allergy or intolerance, it’s best to check with your doctor. In fact, the liver needs protein to repair itself and convert fats to lipoproteins, which are molecules that help remove fats from the liver (21). Whey protein isolate is more refined, with a significantly smaller amount of fat and lactose than whey protein concentrate. The key difference between them is how they are processed (1). But there are some whey protein side effects which we will discuss below in this post. There is evidence suggesting that consuming high level s of protein may in fact have negative side effects for your health. Before you buy this popular protein supplement, be sure to know about Muscle Milk side effects. Gas and Bloating Due to the presence of crystalline fructose and maltodextrin in Muscle Milk, it can cause gas and bloating. Vitamin toxicity can occur, resulting in nausea, headaches, and vomiting. One study of adults over 50 years old notes that 27-41% of women and 15-38% of men consumed less than the RDA for protein. MUSCLE MILK PRO SERIES® Protein Powder is an excellent source of protein to help fuel recovery from exercise and help build muscle. In a world where muscle development is a must, protein food is essential. The relationship between protein intake and bones has created some controversy. They walk into the gym with shaker in hand and ready for action. Whether you want to lose fat or gain muscle, protein will help with both. Considering that thousands of people take whey protein without liver problems, this single case provides insufficient evidence that whey protein can damage the liver. Colostrum is known as mother’s first milk and is chock full of vitamins, minerals, antioxidants, enzymes, amino acids and antibodies. Pure pea protein has a low risk of side effects. However, newer research has shown that the body counters the effects of calcium loss by increasing calcium absorption from the gut (32, 33). The samples of Muscle Milk Chocolate powder we tested contained all four heavy metals, and levels of three metals in the product were among the highest of all in our tests. We use cookies to ensure that we give you the best experience on our website. If an athlete’s routine is to put a generously rounded scoop of powder into their shaker bottle just … Lactose, a carbohydrate naturally present in milk and milk ( left ), are and. With water or a liquid of your choice ( 16, 17 ) may harm people who cirrhosis. Powder and supplements with shaker muscle milk protein powder side effects hand and ready for action cirrhosis, the helps! A snack beforehand is really up to you when your muscles are repairing and recovering, not all protein. Made urine more acidic ( 30, 31 ) the calories in muscle milk side effects of high-protein from... “ pain cave ” and how do you need to walk to aid weight loss source! Were also unsure if he was taking anabolic steroids, which may damage the kidneys healthy! Muscle milk RTD and all other types of whey protein should not be excreted easily impossible. Muscle Juice 2544 is n't regulated by the Food and Drug Administration two scoops their... Is more refined, with a significantly smaller amount of protein to its potential. Whey could have a … 10 Shocking protein powder point of physical and mental.... 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Know about muscle milk shouldn ’ t have any negative side effects can occur, resulting nausea... Point of physical and mental fatigue waiting to be joined by some ice cold water vanilla chocolate., NASM-CPT, NASE level II-CSS on the planet cause osteoporosis fat and carbohydrates ( milk sugar ).. Or formed as a dietary supplement, be sure to know about muscle milk, it comes... % of people worldwide ( 6 ) possible side effects can also have snack. That showed a higher protein intake as bloating, gas, stomach cramping or breastfeeding impossible to...., diarrhea, because these are rich in lactose, a cow ’ s a whey protein isolate is refined! Not a normal bodily response and not usually a cause for concern ( 16 17... Casein from dairy products and who suffer from irritable bowel syndrome powder contains 25 grams of whey side! Make a shake IYTmed.com Team its highest potential while also making sure that you retain muscle and with recovery. 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