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Whey is rich in BCAAs, which are essential amino acids that potentiate muscle hypertrophy and reduce the feeling of muscle fatigue, allowing greater dedication to training and a high gain in muscle mass. The whey also contains lactose, which is milk sugar, which makes it an excellent rehydration agent during training, suitable for those who are not lactose intolerant.
You can make and use whey at home, adding it to recipes for breads, pancakes, cookies, soups and smoothies. liquid portion obtained during the manufacture of cheese, being the source of production of proteins known as whey protein, one of the most used to help in the gain of muscle mass and in the reduction of body fat.
Furthermore, when you remove the whey, you are left with a type of white cheese that is low in calories and fat, widely used in diets to control cholesterol and lose weight. Whey is also very present in curds, food that can be used instead of yogurt.
Benefits of Whey
Regular consumption of whey has the following he alth benefits:
- Stimulate muscle mass gain, especially in people who practice physical activity regularly and in the elderly;
- Accelerate muscle recovery after training;
- Reduce muscle degradation, as it is rich in BCAAs;
- Help in weight loss as it reduces the production of body fat and the feeling of hunger;
- Encouraging maintenance of muscle mass during weight loss diets;
- Help maintain bone he alth, as it is rich in calcium;
- Improve mood, as it is rich in tryptophan, the precursor of a brain hormone that gives a feeling of well-being;
- Help in blood pressure control, by keeping blood vessels relaxed;
- Strengthen the immune system, as it contains antibodies.
It is important to remember that the consumption of whey protein supplement, available in supermarkets, pharmacies and nutrition product stores, must be done according to the nutritionist's orientation. To better understand how this supplement works, see How to Take Whey Protein to Gain Muscle Mass.
The following table shows the nutritional composition of 100 ml of whey.
|Quantity: 100 ml of whey|
|Phosphorus:||83, 3 mg|
Whey with a sweet or sour flavor, depending on the process used to separate the whey, with the acid whey containing the highest concentration of minerals.
How to get whey at home
The easiest way to get whey at home is to make curd, as shown below:
- 1 liter of milk (cannot use box milk, also called UHT)
- 5 and 1/2 tablespoons vinegar or lemon juice
Instead of vinegar or lemon, you can use the specific rennet for curds, which is sold in the supermarket and must be used according to the instructions on the label.
Mix the milk and vinegar or lemon juice in a pan and let it rest at room temperature until it curdles. After forming the rennet clots, you must break the clots with the help of a spoon. Let it sit again until more whey is formed. To drain all the whey, the whey must be removed with the aid of a ladle, separating the solid part that was formed. If necessary, strain the removed whey through a sieve.
The rennet can also be used to make cheese and remove the whey. The process is similar, but rennet is used in place of vinegar, creating a sweet whey. See also how to make cream cheese and homemade cheese and learn about its benefits.
How to use whey
Whey obtained at home should be stored in the refrigerator and can be added to preparations such as smoothies, soups and pancakes. In soups, add 1/3 of whey for every 2/3 of water. Plus, it can be used to hydrate grains like beans, lentils, and soybeans, adding more nutrients to the meal.
Whey made with vinegar or lemon juice has a sour taste, while one made from rennet bought at the supermarket tastes sweeter.
- 1 and 3/4 cups of whey extracted from cheese or Milk
- 1 whole egg
- 1 tablespoon of sugar
- 1/2 tablespoon s alt
- 1/4 cup of oil
- 15 g of yeast
- 450 g whole wheat flour
Beat all the ingredients in the blender, except the wheat flour, for about 10 minutes. Pour the mixture into a bowl and add the wheat flour until a homogeneous mass. Place the dough in a greased rectangular loaf pan and cover with a cloth. Separate a small ball of dough and place in a glass of water. When the ball rises, the dough is ready to bake in a medium oven preheated to 200ºC for about 35 minutes or until the bread is ready.
See other foods used to gain muscle mass.