Should I dilute whey in water or milk? – GOOD SHAPE

“Whey protein is a protein obtained from milk through pasteurization, filtration and microfiltration processes of whey”, explains the functional and integrative clinical nutritionist, Antonella Turci. And while many people take it to help with their fitness goals, did you know that where you dilute it (in milk or water) affects the result?

SHOULD I DILUTE IN MILK OR WATER?

According to Antonella, the decision between diluting whey protein in water or milk will depend on your goals.

Dilute the whey protein in the MILK may be an option when you search:

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Hypertrophy (helps increase muscle mass);
Optimization of protein synthesis;
Improved muscle recovery.

While diluting in WATER can be an option when you want:

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Slimming or muscle definition;
Optimization of processes that require a more “pure” protein;
Routine practicality.

WHAT IS THE INDICATED DOSAGE OF WHEY PER DAY?

Daily protein consumption should range from 1.2 to 2g per kilogram of body weight. For example: a person weighing 70kg should consume 90 to 140g of protein (in theory, because everything will depend on the particularities of each individual).

That said, the consumption of whey protein can represent 20 to 40g of the total protein indicated for daily intake. The rest must be obtained from food sources of this nutrient, such as red meat and eggs.

WHO SHOULD NOT TAKE WHEY SHAKE AND WHAT ARE THE RISKS?

According to Antonella, people with suspected or diagnosed allergy or sensitivity to milk protein (casein) and with kidney disease should not consume whey protein without the supervision of a nutritionist or doctor.

In addition to these groups, any healthy adult, according to the expert, can enjoy the benefits of this supplement. But when consumed in excess, whey protein can cause mild symptoms of bloating, gas, nausea, cramps, decreased appetite and headaches.