Whey protein is a supplement obtained from whey protein from cow’s, sheep’s or goat’s milk and is widely used to complement the diet of people who want to gain muscle mass, as it improves performance during and promotes muscle recovery after training. of resistance, favoring the increase of muscles.
Whey protein is sold in pharmacies and food supplement stores, and the recommended amount depends on age, protein intake in the diet and physical activity. However, the general recommendation for whey protein is 20 to 40 g per day, which can be taken diluted in water or fruit juice, for example.
As it is a high-quality protein, whey protein also has a satietogenic and antioxidant action, helping to strengthen the immune system, prevent premature aging and promote weight loss.
What is whey protein used for?
As a high-quality protein supplement, whey protein provides several health benefits, such as:
- Increase strength and performance during training;
- Increase muscle mass;
- Improve post-workout muscle recovery;
- Prevent premature aging;
- Help with weight loss;
- Strengthen the immune system;
- Prevent loss of muscle mass.
It is important to remember that to obtain the benefits from using whey protein, you must maintain a healthy and varied diet, and exercise regularly.
When to take whey
Although whey protein offers several benefits, this supplement should only be used when the diet alone cannot provide the amount of protein recommended for each person. Check the recommended amount of protein.
Thus, whey protein can be recommended for athletes and people who practice physical activities regularly, because they have a greater need for protein in their diet, to help with muscle recovery and promote muscle growth.
Furthermore, people who cannot ingest an adequate amount of protein through food can also use whey protein, as in the case of the elderly and people who have undergone bariatric surgery.
Types of whey protein
There are 3 types of whey protein, which vary according to the form of production and the amount of proteins, carbohydrates and fats present in the supplement:
- Concentrated whey: is a supplement that undergoes simpler processing, and also contains carbohydrates, fat, lactose and minerals. In general, the protein concentration of this type of whey is around 80%, and is recommended for those who do not have lactose intolerance, digestion problems and do not need to restrict calories in their diet;
- Isolated whey: It is the purest form of milk protein, containing over 90% protein and little, if any, lactose. This type of whey is recommended for those who have lactose intolerance, difficulty with digestion or want to start a weight loss diet, as it contains fewer carbohydrates and fats;
- Hydrolyzed whey: This type of whey also contains a high protein content and goes through a process in which the proteins are broken down, facilitating their absorption. This supplement may be recommended for those who have lactose intolerance, digestive problems or plan to follow a calorie-restricted diet.
The type of whey protein recommended varies according to the goals, health status and whether the person has any digestion problems. Therefore, to know how to choose the best type of whey, it is advisable to consult a nutritionist.
How to take whey protein
Whey protein can be taken diluted in water, juice or blended with fruit, for example, and daily intake varies according to protein intake in the diet, age, health status and physical exercise.
However, the generally indicated recommendation varies between 20 and 40 g of whey protein per day, which can be taken 30 minutes before lunch, to help with weight loss, or up to 2 hours after resistance exercises, to help with mass gain. muscle. Discover other supplements to increase muscle mass.
It is worth remembering that whey protein should always be used under the guidance of a nutritionist or nutritionist, to assess the protein intake in the diet, the health status and physical exercise practice of each person, recommending this supplement on an individual basis.
How long can you take whey protein
As it is a protein, a nutrient that we need to consume every day, whey protein can be taken regularly, without the need to take breaks.
However, the use of this supplement should only be done with the guidance of a nutritionist or nutritionist, as this supplement can reduce or increase the action of some medications.
Whey protein engorda?
Each 1 g of protein provides 4 calories, in addition, some types of whey, such as concentrate, also contain carbohydrates. Therefore, when consumed in excess, whey protein can make you gain weight.
In the same way that, when associated with an inadequate diet and/or a sedentary lifestyle, whey protein can also make you gain weight.
Possible side effects
In general, the use of whey protein does not cause side effects. However, excessive intake of whey protein can cause symptoms such as excess gas, nausea, constipation, diarrhea, cramps, loss of appetite and headache.
Contraindications
People with an allergy to milk protein should not consume whey protein. People who have liver problems or kidney failure should consult a doctor before using this supplement.
In addition, people who use medications such as levodopa, dewormers, antibiotics or medications to prevent or treat osteoporosis should talk to their doctor before using whey protein. This is because this supplement can reduce or increase the action of these medications.
