Whey protein: concentrated, isolated or hydrolyzed. Understand the differences! – GOOD SHAPE

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Why invest in whey after working out? It is quickly absorbed and digested by the body – still in the muscle fiber recovery period, between 30 minutes and one hour after exercise. “Taking advantage of this recovery window optimizes muscle gain and, with that, guarantees more definition”, says nutrologist Carlos Reginato. Before buying the same supplement your best friend takes, understand the differences between the three types:

1. CONCENTRATE:

It only goes through a filtration and contains fat, lactose, carbohydrates and minerals. The speed of absorption is the slowest among the three types.

2. ISOLATED:

It is the purest, in addition to concentrating more proteins, which undergo a specific filtering process, which increases the speed of absorption.

3. HYDROLYZED:

Because it has a more complex production, it is the most expensive. It does not contain lactose and is the fastest digesting protein.

See also: Supplements to gain muscle, chop and eliminate fat

It’s the law of nature: the protein that is not used by your body (a good part of it goes to the muscles) becomes fat. Excess also overloads the kidneys – they have to work much harder to eliminate toxins (ammonia and urea) produced in the nutrient digestion process. Not to mention that it has an absorption limit at a time. “The surplus is dispensed by the body”, advises nutritionist Vanessa Leite, from Porto Alegre. Therefore, it is no use doubling the dose of the supplement in an attempt to speed up the result. You better follow the daily recommendation: between 1.2 and 1.4 grams of protein per kilogram of body weight. Those who weigh 60 kilos, depending on their lifestyle (sedentary or active) need 48 to 84 grams of this nutrient – ​​or a little more if they do intense exercise.