Table of contents:
- What is whey protein for
- How to take whey protein
- Types of whey protein
- Whey protein fattening?
- Side effects and contraindications
Whey protein is a supplement obtained from the whey protein of cow, sheep or goat milk, which is widely used to complement the diet, especially for those who want to gain muscle mass, as it increases muscle production, in addition to improving performance during physical exercises and recovery after training.
Whey protein can be found in pharmacies and food supplement stores, and the amount to be taken depends on the person's age, weight and he alth status. However, the general recommendation for whey protein is 20 to 40 g per day, and it can be taken diluted in water, in fruit juice or added to chopped fruit, for example, and it is recommended to take it 30 minutes before or right after physical exercise..
Because it is a high quality protein, whey protein has antioxidant properties that help to strengthen the immune system and prevent premature aging, as well as a satietogenic effect, contributing to the control of hunger and weight loss.
What is whey protein for
As a high-quality protein supplement, whey protein provides several he alth benefits, such as:
- Increase strength and performance during training;
- Increase muscle mass;
- Improve post-workout muscle recovery;
- Prevent premature aging;
- Help in weight loss;
- Strengthen the immune system.
It is important to remember that to obtain the benefits of using whey protein, you must maintain a balanced diet and practice physical exercises regularly.
How to take whey protein
Whey protein can be consumed diluted in water, blended in a blender with fruit or added to preparations such as pancakes, porridge or açaí, for example, and the daily intake varies according to the objective, age, state of he alth and the practice of physical exercises.
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 30 minutes before or immediately after physical activities, to help gain muscle mass. Discover other supplements to increase muscle mass.
It is worth remembering that excessive consumption of whey protein can overload the kidneys and, therefore, it is recommended to consult a nutritionist or a nutritionist before deciding to use the supplement.
How long can you take whey protein
Because it is a protein, a nutrient that we need to consume every day, whey protein can be taken regularly.However, it is important that the use of this supplement is done only under the guidance of a doctor, or nutritionist, to avoid excessive protein intake and possible kidney damage.
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:
- Whey concentrate: is a supplement that undergoes simpler processing, and which also contains carbohydrates, fat, lactose and minerals. In general, the protein concentration of this type of whey is around 80%, being recommended for those who do not have lactose intolerance, digestion problems and do not need to restrict the calories of the diet;
- Whey isolate: is the purest form of milk protein, containing over 90% protein and little or no lactose. This type of whey is recommended for those who have lactose intolerance, digestion difficulties or want to start a weight loss diet, as it contains less carbohydrates and fats;
- Hydrolyzed whey: this type of whey is high in protein and goes through a process in which the proteins are broken down, facilitating their absorption. This supplement can be recommended for those who have lactose intolerance, digestive problems or are planning to go on a calorie-restricted diet.
The type of whey protein recommended varies according to the goals, the state of he alth and if the person has any digestion problems. Therefore, to know how to choose the best type of whey, you should consult a nutritionist.
Whey protein fattening?
Each 1 gram of protein provides 4 calories, so when consumed in excess, whey protein can be fattening.
In the same way that, when associated with an inadequate diet and a sedentary lifestyle, the consumption of whey protein can also make you fat.
Side effects and contraindications
Excessive consumption of whey protein can cause mild symptoms such as gas, nausea, cramps, decreased appetite and headache, or, in more severe cases, can overload the kidneys, causing kidney failure.
People with milk protein allergy should not consume whey protein. People who have liver or kidney problems should consult a doctor before starting to use the supplement.