Whey protein: the right amount of protein powder –

Eliane Contreras – Edition: MdeMulher (/)

O whey protein it is very consumed by those who work out and want to make the body harder and well designed. But, as it is a food with the power to satisfy and postpone the feeling of hunger, the powder extracted from whey also gained space in weight loss diets. It also has the advantage of stimulating metabolism, accelerating the burning of calories, and preventing you from losing lean mass along with fat.

How do you know if you are adopting this ally in the right measure?

Even whey protein (milk serum powder supplement) has three versions: concentrated, isolated and hydrolyzed. All offer protein of high biological value, that is, easily absorbed, helping in muscle recovery when consumed after strength exercises. The isolate is also indicated in weight loss diets. It satisfies and, because it is digested slowly, postpones hunger. It still accelerates metabolism and prevents you from losing muscle along with fat. But keep an eye on the label. “Some brands may contain carbohydrates and fat”, warns Tânia Rodrigues, nutritionist at RGNutri Consultoria em Nutrição, in São Paulo.

Casein (also from milk) and albumin (from egg whites) are two other proteins used post-workout. Those who are allergic to milk protein can opt for supplements of plant origin, such as soy and rice protein. “The two are good options, but soy has a more complete composition of amino acids (molecules that form the protein),” says Regina Guedes, pharmacist, from São Paulo. You can still alternate the consumption of animal and vegetable protein, but always at the recommended dose: two servings a day, equivalent to 30 grams of protein powder. “Above that, any one of them fattens or overloads the kidneys”, warns Tânia. One measure of the supplement contains between 20 and 30 grams of protein, just confirm it on the product label.

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