Widely used by those involved in physical activities, especially bodybuilding, whey protein is a supplement that, in addition to boosting muscle mass and strength, can help those trying to lose weight. Next, understand how whey can help in your diet.
What is whey protein?
First of all, you need to understand what whey protein is. It is a nutritional supplement produced from cow, sheep or goat milk whey, rich in alpha and beta-globulin proteins. Whey contains complete proteins, antioxidants and essential amino acids (not produced by the human body), such as leucine, BCAA and glutamine, which participate in the synthesis and production of muscle fibers.
Alpha-globulin is a type of blood protein that helps transport vitamins and lipids, which are important for blood clotting and strengthening the body’s defenses. Beta-globulin, in turn, acts on the transport of plasma iron and helps prevent certain types of anemia.
Whey contains complex proteins, antioxidants, calcium and amino acids that help with conditioning for physical exercise.
How whey protein can help your diet
Whey protein can be a great ally, as long as it is used correctly and always with expert guidance, such as a nutrition professional. In the diet, whey protein helps with satiety, reducing appetite. Generally speaking, its consumption reduces the loss of muscle mass during diets. In this sense, the person can lose percentage of fat and maintain, or even increase, their muscle volume.
However, you should not use whey protein simply as a meal replacement. Therefore, it is essential to have professional guidance, maintain a healthy and varied diet, and exercise regularly.
For those who are doing bodybuilding and looking for hypertrophy, it is recommended to supplement their muscles so that the body does not enter into a catabolism process, which hinders the gain of lean mass. Whey protein helps with the growth of muscle mass and its consequent definition, combined with fat loss.
What are the most common types of whey protein?
The most common types of whey protein on the market are concentrate, isolate and hydrolyzate.
What is Whey protein concentrate?
It only goes through filtration and contains fat, lactose, carbohydrates and minerals. The absorption speed is the slowest among the three types. A good concentrated whey contains around 80% to 89% whey proteins, reducing the amount of carbohydrates and fats. Therefore, it is recommended for those looking for a more cost-effective protein supplement, without losing quality and without any macronutrient restrictions, being able to achieve a higher daily consumption of them.
What is Whey protein isolate?
Whey protein isolate undergoes a filtration process obtaining more than 90% proteins. It has a higher degree of purity, with lactose and fats removed. It is the purest, in addition to concentrating more proteins, which go through a specific filtering process, which increases the absorption speed. This type of whey protein is recommended for those who must consume a high amount of protein daily, or on low carb or ketogenic dietary protocols, which require low carbohydrate consumption. Normally individuals in the process of eliminating fat can benefit from it. Can be used by lactose intolerant people.
What is hydrolyzed whey protein?
The hydrolysis process consists of breaking down proteins into smaller sizes, facilitating digestion and being more quickly and easily absorbed. Because it is more complex to produce, it is the most expensive. It does not contain lactose and is indicated for immediate pre- or post-workout, without generating gastrointestinal discomfort, and for those who want to improve the process of muscle recovery and protein production.
How to take whey protein?
Before starting to consume any dietary supplement, it is important to consult a nutritionist, endocrinologist or your doctor. The timing of whey protein intake may vary depending on your goals.
It is more common to find the supplement in powder form, made to be mixed with water, juice or skimmed milk, and is available in different flavors. It can also be used to prepare smoothies with fruits and pancakes, among other recipes.
There are also yogurts, dairy drinks, fruit or fiber bars and cookies rich in whey protein. Before meals or as a complement to a morning or afternoon snack, it reduces appetite and increases satiety.
To search for offers whey protein, visit Americanas. You can buy via the website or download the Americanas app on your cell phone.
