Ensuring the body gets the amount of protein it needs throughout the day is a challenge for most athletes, especially if the menu has a high calorie content. Supplementation is a great way to help with this, especially with the use of Whey Protein .

You may have heard this name before, after all, it is a common and varied dietary supplement that is present in many people’s lives. Whether at the gym, during meals or even in a conversation, Whey Protein is famous and talked about by most people, as it guarantees good results.

Want to know a little more about this supplement, what it’s for, its benefits and contraindications? Then stay here to find out about Whey Protein and how it can impact your life!

What is Whey Protein?

Whey Protein is a byproduct that arises through the production of cheese, so it will be rich in proteins and other important components for the body, such as fat and carbohydrates.

This supplement comes in soluble form (powder), so you can buy it by the gram and in different formats. However, this type of sale is not a restriction, as there are brands that work with this protein dissolved in conventional foods, that is, you can buy it in yogurts, cereal bars, and so on .

The Whey manufacturing process is even more complex, as the final product may be different depending on the steps. That’s why there are 3 types of Whey on the market: Concentrate, Isolate and Hydrolyzed .

The functions of this food

Now that you know the definition and what Whey is, it’s time to learn about the functions of this food, as they go beyond helping with the regeneration and recovery of muscle mass. Many people think that milk protein is only useful for those looking to achieve hypertrophy (increase muscle mass), but there is a list of functions for this food!

One of the important points of Whey Protein is that it has a high biological value of proteins with low levels of fat, meaning it can be administered in the diet and be highly healthy, in addition to making it extremely versatile!

It is also worth mentioning a function that is well known in the popular environment: Whey will help you gain or maintain good physical shape, as it acts on the gain and recovery of muscle mass. In addition, it will ensure that the basic protein needs of each person’s body are met, which helps with health and well-being.

It also performs other functions, such as:

• In improving the immune system .
• In the fight against osteoporosis and protein deficiencies in the body.
• Assisting with diets and controlling diabetes.
• And much more.

Therefore, Whey Protein has several functions and you can learn more about it by seeking proper support from a sports nutritionist . Make sure that it is viable to use the supplement in your diet and enjoy its impacts on your routine!

Who is it suitable for?

Milk protein is usually recommended for all athletes, after all, it is common to have a diet to follow and protein plays several important roles, so to achieve a sufficient quantity of this food group in a day, Whey is one of the most viable options. Whey is usually used by:

• Corridors .
• Swimmers .
• Cyclists .
• Bodybuilders.
• And so on.

In addition to athletes, whey protein is also recommended for people who have a protein deficiency in their body and for those who want to lose weight , as the food ensures satiety for longer.

Contraindications and side effects

It is also necessary to know the contraindications and side effects that arise when taking Whey, as some people should not use this supplement as it can be harmful to the body. Be aware:

Contraindications: lactose intolerant, under 18s, those with diseases such as gout, and pregnant women. Choose options that contain plant-based protein and can be used by these groups.

Side effects: gas, headache, cramps, nausea and so on.

If you experience any of these symptoms, seek a specialist to determine whether you need to continue using the supplement or whether you need to remove it from your diet!

The 3 types of Whey

As mentioned at the beginning of the article, the manufacturing process of Whey Protein can guarantee some variations in the product. In this case, there are 3 different types and you can find out a little more about each one and their functions below:

Concentrated

The Whey Protein Concentrate version is the most common on the market, as the whey filtration process is light, so the composition of this type will be divided into fats, lactose and carbohydrates. This is the version that contains less protein , but it is the most recommended for athletes who want to gain muscle mass (hypertrophy). Its composition can have up to 80% protein, but it can vary to less.

Isolated

Whey Isolate gives its characteristics away by its name, after all, a large part of the product is purely protein (it can reach up to 95% in its composition), which is why it is called isolate. In other words, whey protein is purer, as the filtering process is more refined than the others.

Therefore, because it has a high protein rate and all the processes in production, this type ends up being much more expensive than Concentrate, but the results with it are more effective, as absorption is much faster.

And because it is basically protein, Whey Isolate can be recommended for people who have lactose intolerance, as long as it is mild or moderate, because just like fat and carbohydrates, the lactose present is almost non-existent.

Hydrolyzed

Hydrolyzed Whey is also a supplement with complex filtration and the most expensive of the group, as it goes through a process called hydrolysis (the protein chains will be broken into smaller segments), that is, it is considered top of the line .

This process causes the body to absorb protein at a faster rate , and is also responsible for reducing some abdominal discomfort (the feeling of being bloated). Protein concentration can reach up to 90%.

It has a high biological value and is highly recommended for high-performance athletes , in addition to being an option for those who are lactose intolerant as it is null (or almost) in the presence of lactose.

It is worth noting that for complete effectiveness, proper nutritional monitoring is necessary, so do not choose one of the types without professional supervision!

How to prepare Whey Protein drink?

Now that you have a wealth of knowledge about Whey, you may still be wondering how to prepare a meal with the supplement, right? A nutritionist will be your partner for this, after all, the professional will tell you the quantity and how many times per day you will use the protein, as well as recipes for your menu.

But you should know that you can do some simple things, like diluting it in water or milk or making a shake with your favorite fruit! You can also make pancakes, cakes and even cookies to vary your menu and still consume the ideal amount of protein during the day. Use your creativity to your advantage.

The benefits of milk protein

It’s time to focus on the benefits of Whey Protein. After all, it’s important to know a little more about how milk protein works in your daily life. The impacts go beyond just sports, so check out a list of some of the benefits of Whey below:

• Increases satiety.
• Prevents catabolism.
• Helps you have healthy habits .
• Increases strength and physical performance.
• Prevents body fatigue .
• It helps control some diseases such as diabetes.
• Helps control cancer.
• Helps in the recovery of injured tissues.
• Increases immunity.
• Helps with muscle gain.
• It has antioxidant action.
• Accelerates healing .
• And much more.

In other words, taking Whey Protein will help beyond the muscular issue that many people rely on in hypertrophy training, the protein will help in many aspects of your life, you just need to start gradually and with due supervision to have quality of life, optimization of training and even well-being.