Whey protein supplement

Whey protein can be taken about 20 minutes before training or up to 30 minutes after training, being used mainly after physical activity, to improve the recovery of muscles and increase the concentration of proteins in the body.

Whey protein is a protein supplement isolated from milk that can be found in pharmacies and food supplement stores, and the price varies between 60 and 200 reais. The amount to be taken depends on factors such as age and weight, but it is usually recommended to consume 20 to 40 g of the supplement per day.

What is whey protein for?

As a complete protein supplement, whey protein has benefits such as:

• Increase muscle strength and training performance; Reduce the burning of proteins in the body; Improve post-workout muscle recovery; Increase protein and muscle production.

It is important to remember that to obtain the maximum of these benefits and the improvement of the training performance, the protein supplement must be part of a healthy diet. See what is Doping in Sport and know which substances are prohibited.

Recommended quantity

The recommended amount of whey protein varies according to age, gender, weight and the intensity of the physical activity practiced, because the more intense the training, the more proteins are needed to recover the muscles. Therefore, it is very important to consult a nutritionist or doctor to adapt the dose, before taking any supplement.

In general, 20 to 40 g of the supplement per day are recommended, which can be divided into two daily doses. It is also important to remember that men need more protein than women, as they have a greater amount of muscle in the body.

Is whey protein fattening?

Whey protein can make you fat when taken in excess or when it is not recommended by a nutritionist, because the excess of proteins together with an unbalanced diet increases the amount of calories in the diet, which leads to weight gain.

Types of whey protein supplements

There are 3 types of whey protein, which vary according to the form of production and the amount of proteins present in the supplement:

• Concentrate: undergoes simpler processing, and therefore also contains carbohydrates, fat, lactose and minerals. In general, the concentration of proteins varies between 70 and 80%. Ex: 100% Whey Protein Gold Standard from Optimum and Designer Whey Protein from Designer. Isolated: it is the purest form of protein, with no carbohydrates or fats in the formulation of the supplement. Ex: Iso Whey Extreme Black from Probiótica and Whey Protein VP2 Isolate from AST. Hydrolyzate: in addition to being a pure protein, this type of supplement also goes through a process in which proteins are broken down, making absorption in the intestine faster. Ex: ISO 100 Whey Protein Isolate 100% Hydrolyzed from the brand Dymatize and Pepto Fuel, Whey 100% Hydrolyzed from the brand Stay.

Hydrolyzed whey protein is the one with the highest price, while the concentrated type is the cheapest, and for this reason it is also recommended to consume on waking up or before sleeping, when necessary.

Side effects and contraindications

Protein supplements cause side effects especially when consumed in excess, which can cause gas, nausea, cramps, decreased appetite and headache.

In addition, this type of supplement is contraindicated for children under 18, pregnant or breastfeeding women, and in cases of kidney disease, gout and allergy to milk protein.

What is whey protein

Whey protein is a supplement obtained from whey protein, which is obtained during cheese production.

This is a high quality protein that is very well used by the body, and therefore, in addition to being recommended for people who practice physical activity, it can also be used in cases of skin wounds, ulcers, bedsores or to recover the weight of patients undergoing cancer treatment or with AIDS, but always according to the guidance of the doctor or nutritionist.

In addition to whey, also see how to use BCAA to improve training performance.