Food is a central issue in our lives. We discuss more and more about what would be a really healthy diet and what are the most important nutrients. We also excluded some villains and elected some good guys.
Combining these factors with the intention of achieving a stronger, leaner or more defined body, it is not difficult to imagine the space that this opens up for supplements.
One of the most famous is whey protein. Even those who don’t go to the gym have heard of him once.
In the following article, we will discuss how this product is made and how it works. Good reading!
The whey protein is whey protein . It is extracted from the aqueous portion of milk generated during the cheese making process.
For a long time it was considered a disposable waste by the dairy industry. It was only from the 1970s that researchers showed interest in studying the properties of this protein.
Currently, whey protein is considered one of the most important supplements for those looking for muscle strengthening and growth. Despite being famous for this characteristic, this protein has other positive results in our body.
In 1971, doctor Paavo Airola described whey protein as a fundamental property for the treatment and prevention of problems related to intestinal health, such as flatulence and constipation .
More recent evidence reinforces that milk protein, including proteins present in whey, has bioactive peptides that act as antimicrobials, antihypertensives, immunity regulators and as growth factors.
Many people, such as athletes, people with diseases and those who practice physical activities, are attracted by the benefits that whey protein can provide.
Whey contains 15% to 20% of total milk proteins, with rapid absorption and high nutritional quality. The main components present are:
- Beta-lactoglobulina (35% a 65%);
- Alfa-lactoglobulina (12% a 25%);
- Immunoglobulins (8%);
- Albumin (5%);
- Lactoferrina (1%).
Most manufacturers’ whey protein is made from milk, but it can also be made through the cheese-making process.
For this, the milk goes through a pasteurization process called HTST ( High Temperature Short Time ), which means high temperature in short time.
From this process, a liquid serum is removed. This pasteurization is very fast, the milk is heated at a minimum temperature of 161º F (approximately 72 ºC), for 15 seconds.
This high temperature has the function of killing the bacteria present that can cause some disease.
Protein is isolated from this serum liquid, which can be done by ion exchange or mechanical filtration.
In ion exchange, normally, acids, such as hydrochloric acid, or bases, such as sodium hydroxide are used. For this procedure it is necessary to be more careful. These acids or bases can cause protein denaturation.
This type of protein isolation ends up being more financially advantageous, as it is a cheaper process than mechanical filtration. However, ion exchange can end up causing the loss of some essential serum compounds, such as lactoferrin and immunoglobulins.
In the process of mechanical filtration, also known as cross filtration, usually you have a superior product, which becomes more expensive and laborious to make.
The form of filtration and the number of times that the whey goes through the process directly interfere with the final product, which reflects in its quality and price, since a purer protein is obtained from it.
Each filtration step is able to reduce the amount of fat, lactose, ash or any other impurities that may be present in the whey.
Each type of whey protein sold has a different way of manufacturing, as is the case of isolated, concentrated and hydrolyzed wheys proteins.
One of the main purposes of using whey protein is to supplement the daily protein needs that our bodies need, but do not get from food. In addition, whey protein serves as a source of essential amino acids for the body, which mainly helps in the process of increasing muscle mass (hypertrophy) and repairing muscles.
Other functions can be attributed to supplementation, such as reducing body fat and helping to reduce cardiovascular diseases.
Its composition also stimulates a series of mechanisms and systems of metabolism.
These benefits attributed to the consumption of whey protein are analyzed when there is a routine of healthy habits, with a good diet and physical exercise.
Its function is strongly associated with the physical performance of athletes, who seek the anabolic process and hypertrophy of the muscles, with the main role of repairing the muscles after training.
When talking about whey protein, its biological value (BV) is always mentioned. This index is important because it is related to the percentage of retention that our body has in relation to protein.
It is a kind of scale that helps in the comparison of complete proteins. Various foods present in our daily lives have high biological value.
This knowledge is especially important for people who need a high protein replacement in their diet and through supplements, such as whey protein.
The greater the biological value, the greater the absorption of amino acids and nitrogen by the body.
The practice of physical exercises causes an injury in the muscles and the whey protein helps in the repair of the muscle fiber due also to its GB. Simply put, by consuming the supplement, the injury is repaired and the muscle tissue becomes stronger for the next workout.
The egg is the most digestible food, according to its biological value, with a percentage of 94% utilization by the body.
The treated proteins, as in the case of whey, exceed this biological value. Know the VB and its graduation of the most protein foods:
- Whey protein: 104 a 159;
- Egg (whole) : 100;
- Cow’s milk : 92;
- Egg white (albumin) : 88;
- Fish: 83;
- Lean steak : 80;
- Chicken : 79;
- Rice : 59;
- Beans : 49.
There are many ways to get whey protein. It is not only present as a powdered supplement, but there are still products made from protein, such as the famous bars.
However, among the types of whey protein, there are three main ones, which vary according to the concentration and filtration process. You can still find them in versions that mix the types, as in the case of 2W and 3W. Are they:
Whey protein isolate (WPI) is the type of whey considered purest , because it has a protein concentration of 90% or more. It also wins this title for containing little fat and lactose .
In order for it to have this high concentration it is necessary to go through a filtration process. The more filtered, the more free of impurities it becomes. It can be done by two main processes.
One of them, older, is ion exchange. The disadvantage of this process is that the heating denatures the proteins and increases the amount of sodium in the final product, due to the chemical process.
The other form of process is cold microfiltration. In addition to being a more modernized process than ion exchange, it does not harm proteins with heat. Thus, they remain with less sodium content.
Isolated whey is one of the preferences for those who want muscle definition and construction, as it is considered a complete protein.
This filtration process, in addition to practically eliminating lactoses (contains only 0.5% to 1%) and carbohydrates, also has no carbohydrates . In addition, it contains very little fat (0.5% to 1%).
It does not present contraindications for consumption, except for people who may be sensitive or allergic to any of the components of the isolated whey protein.
For all its characteristics, it is more consumed by people who participate in competitions, such as bodybuilders, and people who practice physical activities in general or follow more restrictive diets.
This type of protein, in addition to the aesthetic benefits, can also help to reduce the injury rate and in the recovery of injuries caused by excessive physical effort, burns and wounds.
Concentrated whey protein (WPC) is a process prior to that of isolated whey protein. As the names indicate, unlike the isolate, the concentrated whey protein is not the pure protein.
This type of whey protein also goes through a filtering process, where a good part of the “impurities” are eliminated, such as fats, carbohydrates and lactose.
However, among the three types, it is the one that most has these components. For this reason, it is not indicated for people who have lactose intolerance .
The concentrated version generally contains 80% protein of high biological value, with fundamental amino acids for those looking for muscle hypertrophy, such as leucine. It also has precursors of creatine and glutamine.
Depending on the quality of whey protein, this percentage can vary, ranging from 25% to 89% of proteins, where the rest is composed of carbohydrates and fats.
It presents from 4% to 8% among fat, lactose and other mineral salts. It is the most used type of whey protein for the manufacture of bars and other foods.
Like other types, concentrated whey protein also shows good results, but together with healthy eating and healthy exercise practices, these results are enhanced.
Hydrolyzed whey protein (WPH), like the others, is also extracted during the whey process, removed during the transformation of milk into cheese.
However, the protein chains (peptides) of hydrolyzed whey undergo a segmentation where they become smaller through a procedure called hydrolysis.
This process turns the peptides into di-peptides, tri-peptides or free amino acids and, despite being considered a third type of protein, this hydrolysis process can be present in the concentrated version and in an isolated form.
As a result of the process, the absorption of hydrolyzed whey protein is much faster . As a result, muscle recovery and lean mass gain become more accelerated processes.
Another advantage attributed to this type of whey is the fact that its lightness reduces the chances of food allergies.
Like the isolate, hydrolyzed whey also has a low amount of fats and lactose. The flavor of this type is considered weaker or watery, with a more crystalline texture.
There are no contraindications in relation to consumption, except for people who are allergic or sensitive to any component present in the product or are lactose intolerant.
The recommendations are the same as those of other types. What is considered relevant to the results are the goals that each person is looking for, the lifestyle, food restriction and physical activities practiced.
The concentration of protein in the hydrolyzate type varies between 80% to 90%. Because it is absorbed easily, consumption of WPH reduces the chances of allergic responses and possible intestinal problems.
It is common for hydrolyzed whey protein to be included in sports and medical nutrition products and even in infant formulas.
The female whey protein, which many brands offer, is basically the same whey protein marketed to all people, but with some additional ones that bring other benefits.
This type of whey sells the idea of providing pain relief after training, weight loss and even helping to smooth signs of aging and make the skin firmer, since it contains collagen in its composition.
The components in this type of whey protein can vary greatly according to the brand, but some substances present may contain leucine, hydrolyzed collagen, elastin, isolated soy protein, isoleucine and seed oil.
Vegans, unlike vegetarians, eat a more restricted diet, excluding not only meat, but also the consumption of eggs, honey, milk or any food of animal origin.
With this restriction, the consumption of common whey protein would not be possible, since conventional whey protein is made from whey. However, there is a vegan version of the supplement made from vegetable protein . Some of them use grains like rice and peas.
These products, in addition to meeting a demand of people with a vegan diet, can also benefit those who are lactose intolerant or allergic to soy, considering products that are not lactose free and that add other nutrients.
A study published in the Journal of the International Society of Sports Nutrition , done with 161 men who do weight training , analyzed the effects of pea whey protein and whey protein from whey in divided groups. The third group received a placebo.
The two groups that received whey protein (peas or whey) showed muscle growth when compared to the placebo group.
However, it is not yet possible to say how much vegan whey is comparable to whey protein in whey, due to the lack of research and studies carried out on the subject. However, it still becomes an option for those who cannot consume ordinary whey.
Whey can be taken by anyone who needs to eat good amounts of protein and can’t get it just by eating. The consumption of whey protein has no contraindications in relation to age. It is also not for the exclusive use of athletes.
It can be used even in more specific cases, such as by people who have had bariatric surgery and elderly people who have protein deficiency.
In general, it is indicated for all people who want the benefits of the supplement. However, the best advice is always to seek guidance from a specialist, as each person has specific needs.
Whey protein is consumed in different ways, but there are always doubts between the best time of the day. If it would be better in fasting, at breakfast, post or pre-workout.
Some research shows that one of the best times to consume this protein is after training, as it is during this period that the muscles are most in need of repair.
When someone performs physical exercises that stimulate muscle cells, as in the case of weight training, hypertrophy and muscle tone are also stimulated.
After these stimuli, the body needs amino acids present in the protein to recover the “worn out” muscle fiber. At that point, whey protein becomes a reward for the muscles.
In this way, nutrients can be better absorbed and muscles regenerated more easily, favoring muscle strengthening and growth.
It is also common to guide the consumption of whey with carbohydrates of rapid absorption, such as dextrose, to have a hyperglycemic combination.
There are other times indicated for taking whey protein, in addition to post-workout. Each schedule is associated with a different action of the protein in the body.
As discussed, after training, whey protein is indicated for muscle repair. Normally, it is consumed in what is known as the “window of opportunity”, a period after training in which the body supposedly presents a greater use of protein.
Some studies indicate that this window can last up to 24 hours after training, but normally athletes take the supplement within 40 minutes after exercising.
Within that period, whey protein provides the carbohydrates and amino acids that cells need to regenerate all muscle tissue.
Taking whey protein as soon as you wake up is valid to supply the catabolism process, that is, loss of lean mass , which the sleep period can cause. Because the organism is fasting for 7 to 8 hours, this can happen.
That way, when you wake up, your body needs nutrients to recover and to continue protein synthesis. Whey protein is valid at this time because of its high biological value and rapid absorption.
Because of the catabolism process caused by fasting during sleep, taking whey protein in the form of a shake, for example, before bed, can be a way of creating a reserve for the body.
So, while you are asleep, your body will have a sufficient flow of amino acids to “take care” of the muscle tissue.
Between 30 to 45 minutes before training
It can be a way to minimize the catabolism that occurs as a result of the release of cortisol during exercise. It is also a way of ensuring that the body does not seek energy in its own muscles.
How much should I take?
On average, consumption of 20g to 40g per day is indicated, but in order to be sure of enough quantity for your lifestyle, an individual assessment by a specialized professional is necessary.
There is, however, a rule that takes into account the person’s weight. Daily intake of 0.8 g of protein is indicated for each kg of body. However, it is a base for sedentary people. For people looking for hypertrophy, the amount must be rethought.
Following this logic, a person who weighs 75Kg, for example, should consume 60g of protein per day. Thus, whey could help supplement the diet and meet this need.
With milk or water?
Whey protein can be consumed in both ways. However, with milk it will be more caloric, as even skim milk has fat and carbohydrates. In addition, with water, it can be absorbed more quickly by the body.
What can make milk a better option is the taste. Even though whey protein is sold in different flavors, when mixed with water, the taste may not be as good.
On the other hand, even though it is caloric and slower to absorb, whey protein mixed with milk can be a more potent form of the supplement, bringing greater muscle recovery. This happens due to the presence of casein , a protein present in milk.
One possibility is to alternate consumption, taking whey with milk on some days and with water on others. Thus, it is possible to reap the advantages present in both types.
Regarding the amount of liquid, it is recommended, on average, 100mL to 150mL of ice water or milk for 30g of whey protein.
This is a common question among people who want to consume whey protein. The answer, in fact, depends.
Whey protein can be useful for those who want to lose weight, but it can also put on weight. It is a very important supplement for those who want to gain lean mass and, when added to a healthy diet and exercise routine, it helps the person to achieve good results.
However, this is a process that does not happen alone. For example, people who want to lose weight can achieve this with the help of whey protein and exercise.
The higher the percentage of muscle mass, the more active the basal metabolism and daily energy expenditure will be. Protein has the role of stimulating the muscles and this fat burning happens with greater speed. However, this does not mean that whey protein is thermogenic, for example.
Thus, the answer to the question in this topic is in the habits of each individual, in the consumption of healthy foods, in the amount of exercise and other factors related to a healthy life.
The fear of getting fat can also be a concern for people who consume whey protein just to meet their daily protein needs. The same goes for these cases.
For the weight to be changed only by the consumption of whey, the intake must be excessive and added to unhealthy habits. Taking the protein in the right dose and missing a day at the gym should not change your weight.
It is important to keep in mind that weight gain happens when the caloric intake is higher than the energy expenditure, with or without the consumption of whey protein.
In general, the recommendation is to seek help from a nutritionist to have an adequate and individual analysis of food, to have a healthy control of your weight, regardless of the consumption of the supplement.
Whey protein, when combined with a healthy life, can contribute to several health benefits.
Considering the fact that it was only in the 1970s that there was an interest in studying the properties of whey, we can say that the benefits discovered are still very recent.
However, within the studies done with people who use whey protein and who exercise, it was observed that protein has a very important role for human health. Meet some of them:
Assists in muscle recovery and hypertrophy
Whey protein plays a fundamental role for those seeking hypertrophy and muscle repair. Physical exercises are essential to prevent muscle atrophy, especially exercises such as weight training.
The practice of this activity generates an injury in the muscles and this causes a need for repair. Proteins are important at this time, as they can support the physical wear and tear suffered by the muscle, without the catabolism process taking place.
Helps in reducing body fat
The relationship of whey protein and the reduction of body fat involves a number of factors. The consumption of whey protein is simply not able to lose weight or increase lean mass.
However, people who practice physical exercise and consume whey protein gain a greater potential for muscle mass gain and this causes their bodies to burn more body fat.
It is important to emphasize that these results also depend on a healthy diet and the amount of physical exercise practiced.
Reduces catabolism and aids anabolic function
Anabolism, to put it simply, is a metabolic building process and catabolism, on the other hand, is that of breaking down or degrading. Anyone looking for muscle growth is looking for anabolism.
Physical exercise and consumption of energy foods help in this process, preventing muscle atrophy, characteristic of catabolism. This is also a benefit of whey protein.
Calcium source for lactose intolerants
Lactose-free whey protein can be used as a source of calcium for people who have lactose intolerance.
Helps prevent hypertension
Whey protein is also linked to a lower chance of heart disease risk. Studies show that whey protein is associated with the control of hypertension, as it contains peptides that inhibit the action of the angiotensin-converting enzyme (ACE).
This enzyme catalyzes the formation of angiotensin II, a potent vasoconstrictor and inhibits the action of bradykinin, a vasodilator. Casein and lactocin, present in the serum, help to inhibit ACE.
Helps control bad cholesterol
The consumption of whey protein, coupled with healthy eating and habits, can help raise HDL cholesterol, known as the good cholesterol. Consequently, it helps in controlling HDL, the bad cholesterol.
In addition, it can contribute to the reduction of triglycerides, decreasing the risk of cardiovascular complications.
The consumption of whey protein can enhance the performance in aerobic and strength exercises, which, consequently, reflects in a better physical conditioning.
In addition, it reduces the symptoms of tiredness present after training ( overtraining ), which is advantageous for people who have more intense physical exercise routines, such as professional athletes.
Has antioxidant action
Whey protein also enables healthier aging, as it has antioxidant action that helps fight free radicals, substances that lead to premature aging of cells.
The consumption of whey protein is related to an improvement in the immune system. It helps to fight, even, infections that can occur as a result of the intensity of the training.
Helps with healing
The consumption of whey protein can help in the healing of wounds and burns, because the protein is able to accelerate this process of skin growth, acting as a support during the inflammatory phase.
A balanced diet with protein foods is capable of bringing these benefits, but in people with nutritional deficiencies, malnourished or in a catabolic state, the supplement can help to speed up this process.
Whey protein, in general, is a safe supplement and, commonly, does not bring risks or side effects.
In some specific conditions, whey protein can be one of the aggravating factors for other diseases that the person already has, such as lactose intolerance itself.
In such cases, the person should seek a type of whey that is lactose-free, as symptoms such as diarrhea, poor digestion, cramps and gas can occur.
For patients who have kidney problems or arthritis , the consumption of this protein should be analyzed by a doctor or nutritionist.
In the case of side effects related to kidney problems, what happens is an overload in the function of these organs due to the excessive consumption of whey protein.
As a result, the kidneys cannot work to eliminate all urea, ammonia and nitrogenous wastes, products of protein metabolism.
Other minor risks like constipation, gas and bloating can also happen. People who are allergic to milk may also suffer from some reaction to consuming the protein. When you notice any side effects, discontinue use and consult a doctor.
The price of whey protein varies by type. The cheapest, usually, are the concentrates, the isolate with the highest cost, and the hydrolyzate the most expensive among the three.
The average price of each product can vary according to some factors, such as brand, whether imported or domestic. The values, therefore, fluctuate considerably, and it is possible to find the supplement within the range of R $ 50 to R $ 300.
Where to find it, however, is something more accessible today. Stores of dietary supplements and natural products are common. You can find them in shopping centers and malls, for example. Some brands can be found even in drugstore and supermarket chains.
There is also a wide variety of websites with exclusive sales of whey protein and related products, which provides greater convenience for those who need the supplement and have no way to go to a physical store on a daily basis.
In such cases, it is recommended that you first seek to know the product and the store in which you are buying, to avoid buying an unsatisfactory product for a relatively high price, depending on the case.
In Consulta Remédios it is possible to find a multitude of proteins, in addition to other dietary supplements. There you can compare prices and find the nearest store that delivers in your region. In addition, you can stay on top of other information about the product, such as its variations, ingredients and nutritional table.
It can be difficult for those who want to start consuming whey protein to find a brand or product that is right for them. After all, there are many options, including flavors, prices and types.
To know which will be the best for your organism, between isolated, concentrated and hydrolyzed, it is necessary to observe what your needs are.
For example, lactose intolerant people do not have many options in this regard, as they need to choose a version without the addition of this component. And it doesn’t always come cheap.
At the time of purchase, it is also important to observe the list of ingredients and nutritional table, to know everything you are taking home and to check if there are any components that are allergic.
In addition, it is worth remembering that in the case of “mixed” whey, those that mix more than one type of filtration, the first item in the list of components refers to the type of protein in greater quantity in the product.
So, after knowing how whey protein works and how it will help you, it’s time to get the best for your body, taste and pocket. We have listed some options below, according to the types of whey:
Pure Whey (900g) – Health Labs
This product contains selected ingredients and also amino acids in the formula, which are not produced by the body, including BCAA’s.
It is made with imported raw material and is recommended for diets that require high protein concentrations, favoring the increase and repair of muscle mass.
It is available in flavors like chocolate, vanilla and strawberry with banana .
Average price : between 68 to 98 reais.
Pro Whey Protein (500g) – Probiótica
Probiótica’s Pro Whey Protein is a dietary supplement that aims to increase lean muscle mass. Contains concentrated whey protein and maltodextrin .
Available in banana and strawberry, vanilla, chocolate and strawberry flavors. In a portion of 20g, it has a caloric value of 80 kcal, 10g of carbohydrates and 8g of proteins.
Average price : between 41 and 45 reais.
Super Whey 100% Pure (907g) – Integralmedica
Hyperprotein powder supplement based on concentrated whey protein. It contains all the amino acids that our bodies cannot produce, such as leucine, isoleucine and valine, known as branched chain amino acids (BCAA).
Super Whey 100% Pure is sold in three flavors: chocolate, vanilla and strawberry.
Average price : between 89 and 117 reais.
Whey Protein Pré (1Kg) – Midway
Product made from whey and concentrated milk protein. It aims to promote anabolic status after training and ensure muscle repair, thereby promoting hypertrophy.
You can find it in three flavors: vanilla, chocolate and strawberry.
Average price : between 70 to 107 reais.
Whey Iso Triple Zero Age (900g) – Nutrilatina
Isolated whey protein, in the traditional flavors of strawberry, chocolate and vanilla. In a quantity of 30g it presents 1.7g of carbohydrates, 111 kcal, 26g of proteins and 0g of total fats.
Average price : between 170 to 195 reais.
Iso Cfm Zero Carb (907g) – Integralmedica
Isolated whey protein, available in flavors such as vanilla, chocolate, strawberry and n’cream cookies.
In the 30g portion it has an energy value of 112 kcal, 2g of carbohydrates and 26g of proteins.
Average price : between 187 to 180 reais.
WPC + WPI + WPH
3 Whey Protein (900g) – Probiótica
It is basically composed of Whey Protein in its various forms: concentrated, isolated and hydrolyzed protein.
Contains soy and milk derivatives and does not contain gluten . It is available in three flavors: chocolate, vanilla and strawberry.
Average price : 129 reais.
Top Whey 3W (900g) – Max Titanium
“Mixed” whey protein, as it contains the three types of whey protein. It is possible to find this product with a greater variety of flavors.
In addition to the traditional ones (strawberry, vanilla and chocolate), it is available in green apple flavor, coffee with milk, hazelnut cream, passion fruit mousse and orange juice.
In an amount of 40g, it presents 4.5g of carbohydrates, 32g of proteins and 3g of total fats.
Average price : between 130 and 150 reais.
WPI + WPC
Whey Fort (900g) – Vitafor
It has a high concentration of isolated and concentrated whey proteins. It also offers good nutrient absorption. It has a good amount of amino acids, such as BCAA, glutamine, arginine.
There are also protein peptides like lactoferrin, low in fat, sodium and carbohydrates. It is possible to find flavors such as vanilla, orange, acerola and chocolate.
Average price : between 140 and 167 reais.
Whey Protein Gold Standard (909g) – Optimum Nutrition
This imported option offers 24g of protein per 28g portion, that is, 85% of the dose is protein. Contains Hydro Whey added strategically, because the hydrolyzed whey has low molecular weight peptides, which facilitates the absorption of isolated whey.
Contains lactase and digestive enzymes Aminogen, which improve absorption and make the product more suitable for lactose intolerants. It has a wide variety of flavors, such as chocolate, vanilla, tropical fruits, cinnamon, mocha cappuccino and others.
Average price : between 155 and 225 reais.
Femini Whey (900g) – Max Titanium
This whey protein contains hydrolyzed collagen and a vitamin complex with a focus on the female audience. It is indicated for those looking for muscle growth and definition.
In each 40g portion, it presents 6g of carbohydrates, 27g of proteins and 2.9g of fats. It contains no gluten and can be found in vanilla, strawberry and chocolate flavors.
Average price : 114 reais.
If you have adhered whey protein to your daily life and are looking for new ways to consume it, we have separated some recipe ideas so that you do not have to ingest the protein in the same way.
In most recipes, the amount of whey protein indicated is per scoop, a kind of measuring spoon that usually comes with the whey jar.
In some brands it is possible that this dosage does not exist. In this case, it is necessary to see the equivalent quantity on the product packaging. Typically, the equivalent scoop size is 30g.
Strawberry protein pancake
One of the simplest recipes to enjoy the benefits of whey protein is the pancake. It can be a good alternative for a healthier breakfast, or to be consumed after training. The necessary ingredients for this version are:
- 1 scoop of vanilla flavored whey protein;
- 1 whole egg (with yolk);
- 5 tablespoons of oatmeal in fine flakes;
- 3 egg whites;
- 1 sachet of sweetener;
- 1 teaspoon of baking powder;
- 1 teaspoon of vanilla essence.
- 2 tablespoons of unsweetened whole peanut butter;
- Paçoca without sugar, to taste;
- Strawberries, to taste.
To prepare this strawberry protein pancake, place all the dough ingredients in a container, except for the baking powder, and mix well. After incorporating all the ingredients, add the yeast.
In a non-stick frying pan, add the dough and turn when the edges are golden and loosening. On the other side, the same thing. Once ready, place on a plate and add the topping, the 2 tablespoons of peanut butter, paçoca and strawberries to taste.
For those who do not give up a dessert even on diets, whey protein ice cream can be one of the options on the menu. This recipe can also be consumed by people who are lactose intolerant.
- 1 scoop de whey protein;
- 6 egg whites;
- 1 teaspoon xanthan gum;
- 1 tablespoon of grated coconut (without sugar);
- Lemon drops;
- 2 sachets of sweetener.
Beat the egg whites until they become snowy and then add the lemon drops. Add the other ingredients little by little and stir gently so that the whites do not lose consistency.
When all the ingredients are well mixed, place this dough in a container and place in the freezer for 40 minutes to 1 hour.
Ham and cheese omelet
The omelet is a simple and quick dish to make. In this recipe with cheese, ham and whey protein too. Here’s how to prepare:
- 1 scoop de whey protein sabor natural;
- 4 whole eggs;
- 3 slices of mozzarella cheese;
- 3 slices of ham.
First, slice the cheese and ham, but do not mix them. In a container, break the eggs and stir them until they are homogeneous. Then add the whey scoop and ham.
In a frying pan, put the mixture and fry until the omelet is on the point. When ready, serve on the plate and add the slices of cheese already cut on top of the omelet.
Whey protein shake with banana and oats
The shake is a very present option in the universe of those who follow diets and love to exercise, due to its practicality and nutritional value. There are several possible combinations of ingredients. See this more protein option:
- 1 scoop de whey protein;
- 30g of oats;
- 2 bananas;
- 250mL of skimmed milk.
Previously, place one of the bananas, already cut into slices, to freeze. In a blender, mix all the ingredients and finally add the banana that has been frozen. Beat some more and it is ready to consume.
When it comes to supplementation, many doubts arise. Know some questions that surround the consumption of whey protein:
What is the “window of opportunity” and how long does it last?
This is a widespread theory among practitioners of bodybuilding and physical activities in general, in which the window of opportunity is the interval of approximately 30 minutes after physical exercise. This would be the ideal time to consume the supplement, according to this premise.
If there is no protein supply during this time, a stimulus to increase hypertrophy is lost. That is the idea behind the theory. However, there are controversies.
There are studies that show that this window is much larger than this average of 30 to 40 minutes. Thus, even within 24 to 48 hours after training, this benefit of the supplement becomes potentiated, not needing urgency for consumption.
The window of opportunity, therefore, is considered more of a myth, as there is no scientific basis to support the effectiveness of whey protein within such a short period.
So, what you have is not a window, but a kind of portal of opportunities, where the peak can be higher within 3 hours after training and extend for up to 2 days.
The most important, it is believed, is the fractional and moderate consumption according to the amount of physical exercises practiced, food consumed, goals of each one and a series of other factors.
Does whey protein replace a meal?
No . Our body needs a wide variety of nutrients to keep itself in order, and protein is one of those fundamental nutrients. However, despite its importance, it is unable to supply all the needs of our organism. By that logic, it should not replace a meal.
It may be an option between breaks, but it is not recommended to switch to a main meal, such as lunch and dinner, just for protein.
What foods can I consume along with whey protein for muscle growth?
Consumption of pure whey protein alone is not highly recommended. In order for the process of muscle hypertrophy to be better used, it is recommended after the workout to consume a hyperglycemic combination with the protein dose.
For this, it is recommended to consume whey protein together with carbohydrates of rapid absorption after training. Some examples are the sweet potato itself, common in the diet of people who train for hypertrophy, rice, cassava and pasta.
It is only necessary to be careful with the accompaniments of these carbohydrates, for those who do not want to gain weight.
Will taking whey protein make me muscular?
No, whey protein, for all its benefits, does not work miracles alone. It has a very important role for those who want muscle growth, but just consuming this protein will not make you a bodybuilder overnight, nor will any food or diet full of promises.
For those looking for definition, weight loss or hypertrophy, whey protein is welcome, but together with it is necessary a healthy diet, quality sleep, physical exercise and persistence to maintain these habits and see the results on time.
Can I take whey protein without medical advice?
It is not mandatory to have medical advice, but it is ideal. The indication of the use of nutritional supplements should normally be made after evaluation by nutritionists or specialized doctors. However, this is not the behavior of many people.
The ideal is to seek professional guidance first, but the sale of the supplement is not prohibited or made under medical prescription. On the contrary, there is a great incentive for people to consume on their own accord. The extent to which this is correct is debatable.
When used correctly, whey protein should not pose any health risks, but to prevent this from happening, seek professional help.
How to use Whey Protein to lose weight?
Whey protein is an ally in weight loss and fat reduction, but it is not a product used specifically for this purpose. Therefore, the best way to reduce adipose tissue is to increase your protein intake and decrease your caloric intake. Thus, with weight training, lean mass is preserved and fat burning is stimulated.
Can I combine the use of whey protein with other powdered supplements, such as creatine and glutamine?
Yes, whey protein can be used in combination with other supplements, but you need to see if there really is that need. It varies a lot in what each one is looking for.
In the case of glutamine, whey protein already has a certain amount of the substance, so it can be exaggerated to take both.
Before buying a huge amount of supplements, talk to a nutritionist and try to understand your real needs.
Does mixing whey protein in any liquid interfere with anything?
It depends. It is possible that the liquid in which the whey protein was mixed may interfere with taste and texture.
When mixed with water, for example, it may be that the person has a feeling that it is a thinner liquid, and in other liquids he finds it to be more consistent.
However, there is no evidence to prove that in a given liquid it is more or less absorbed by the body.
Can cooking or baking whey protein change it?
Yes , heating the whey protein can lead to a process called denaturation, where a change in the protein molecule takes place. The longer the time and temperature at which this protein is exposed, the greater the denaturation.
However, this does not affect how the protein is used by the body. There is also no risk in consuming denatured whey protein, as this denaturation already occurs within the digestive process, so that the proteins are absorbed.
However, this heating can cause the formation of free radicals, oxidizing substances that lead to premature aging of cells. There is also a loss of cysteine, an important amino acid to fight free radicals and to strengthen the immune system.
So, if the idea is to put whey protein in a recipe, just pay attention to the time it will be on fire and the temperature.
Is it bad for the bones?
No, whey protein is bad when overused. Within a healthy routine, with a balanced diet and exercise, it is not bad for bone health.
Its consumption can help in the absorption of calcium in the digestive tract and this can help in bone health. This is one of the reasons that make whey protein indicated for elderly people, who need to protect themselves from diseases such as osteoporosis , which causes bone wear.
In this article we discuss what whey protein is, this supplement so popular with people who exercise. As described, it can be very beneficial and enhance the results of people who exercise and lead a healthy life.
Do you take any type of whey protein? If so, tell us in the comment space what were the results obtained and your experience with this protein. Thanks for reading!