Whey Protein: what it is, why take it and how to choose the ideal one

Whey Protein is part of the routine of many people who practice physical activities. Most of them know that it allows them to build muscle mass faster. However, there are still several doubts about the consumption of the product.

After all, what are the benefits of consuming Whey Protein? Who is it suitable for? Are there contraindications? Below you can find the answer to these and other questions about the product.

What is Whey and Different Types

Sports nutritionist Vanessa Lobato explains that Whey is a protein extracted from whey, used as a food supplement.

“For many years this whey was thrown away after cheese production, but it was noticed that pigs and fish from rivers – where this whey was eliminated – obtained an improvement in immunity and resistance. So, they went to study this whey and from there the extraction of the protein began”, explains the professional.

Vanessa explains that, basically, there are three types of Whey: Concentrated, Isolated and Hydrolyzed. Below she explains the difference between them:

Concentrate: is the powder extracted from whey, contains proteins, but with a high concentration of carbohydrates and lactose.

Isolated: It takes its name because it has been passed through a process that reduces or excludes carbohydrate and/or lactose totally or partially. It is suitable for people with difficulty digesting lactose.

Hydrolyzed: is a type of Whey that is already pre-digested. Absorption is faster and is more suitable for people with intolerances in the digestibility of milk protein.

Benefits that Whey offers

Vanessa Lobato explains that Whey Protein is rich in BCAA’s amino acids that are part of 30% of our muscles. That is, when it comes to muscles, this protein of high biological value (as it contains all the essential amino acids for muscle building) is used in an attempt to boost strength levels, accentuate gains in muscle size and prevent muscle tissue damage. that occur after exercise.

Another benefit, according to nutritionist Vanessa, concerns the satiety it offers. “Because it is protein, it helps a lot in the feeling of satiety. And also in the proper functioning of our immune system,” she adds.

In this way, it is possible to cite, in summary, as benefits of consumption of Whey:

• Enables faster muscle building;
• Contributes to the maintenance of muscle mass;
• Prevents muscle tissue damage after intense exercise;
• Promotes satiety;
• It works in the proper functioning of the immune system.

Whey fattening or slimming?

This is a very common question about the product.

Vanessa Lobato explains that Whey Protein is a protein and generates calories. “Weight gain can be from muscle or fat, it all depends on individual need versus amount of consumption,” she says.

“If a person consumes Whey because they train with high intensity and need a greater amount of nutrients for their muscles, most likely, if there is adequate consumption, with rest and balanced diet, there will be muscle hypertrophy”, explains nutritionist Vanessa.

However, continues the professional, if the person doesn’t train with a high intensity and takes more Whey than he needs, there is, yes, the risk of this protein converting to fat and being stored.

But for weight loss there is also the option of consuming Whey, as highlighted by Vanessa, since proteins give more satiety. “In breaks or in the morning, for example, the single consumption of carbohydrates can generate a need to always be hungry, because you don’t feel satiated. And protein consumption can help in this regard, and Whey Protein enters this case as a consumption option”, she explains.

How to take Whey?

Some people take Whey shaken with water and others with milk. But it all depends on the individual needs of each one. And the recommendation is mainly to look for a nutritionist or nutritionist before starting the consumption of the product, exactly so that the professional can pass all the guidelines.

Vanessa Lobato explains that, if the priority is training, Whey should be consumed after physical activity. “But, depending on the intensity of training and muscle volume, this need can increase and consumption will have to be distributed over a longer period”, she says.

A recommended daily dose is usually described on the product’s packaging, but the truth is that it’s not for everyone. That is, the necessary dose varies according to your goals and type of organism, so the need to always seek a professional who can guide you on the consumption of the product is reinforced.

How to choose a good whey?

What to consider when buying? Below you can see some points that should be observed and that will help in choosing a good product:

Type. Vanessa Lobato remembers that the type of Whey (Concentrated, Isolated, Hydrolyzed) must be chosen according to the person’s tolerance.

Validity. Vanessa recalls that, at the time of purchase, it is very important to observe the expiration date of the product, since consumption can last for months.

Composition. The nutritionist Vanessa recalls that at the time of purchase it is important to analyze whether there are no artificial dyes in the product. “Because the consumption of these by some people causes dermatitis: red dots on the body that are sometimes confused with acne”, she highlights.

Cost. It cannot be said that the most expensive product is necessarily the best. The nutritionist explains that the price of Whey is a little high. “All raw materials are imported, so both national and imported ones are expensive due to the fees charged when importing raw materials or ready-made supplements”, she highlights.

brands. As for the price it is difficult to know which are the best products, a good way is to look for more well-known brands, such as Gold Standard, EAS, Nutrilatina and Probiotics. It is also worth checking the list of Whey brands that were banned by Anvisa.

Recommendation. The surest way to buy a good product and enjoy the benefits that Whey can offer is to follow the recommendations of a nutritionist or nutritionist. He will indicate, in addition to good brands, the best form of consumption, taking into account your particular needs and objectives.

Where to buy Whey?

Vanessa explains that Whey can be purchased at supplement stores or pharmacies.

You can still find several options of Whey for sale on the internet, as you can see in the gallery below:

6 important tips for those who take or plan to take Whey

Follow these guidelines for safe and effective use of a milk protein supplement:

1. Whey is not suitable for everyone, depending on the type of product and individual intolerance, there is a contraindication for digestibility, as highlighted by sports nutritionist Vanessa. Be well informed about this before starting consumption.
2. People with kidney problems, such as acute kidney failure, need guidance to control the amount of protein consumption (including Whey Protein), as highlighted by Vanessa.
3. Depending on each person’s intolerance, whey can cause gastrointestinal discomfort.
4. Due to the presence of dyes in some Whey brands, red dots (mistaken for acne) may form on the person’s body. Therefore, at the time of purchase, keep an eye on the composition of the product and avoid what contains dyes.
5. If a person doesn’t train at a high intensity and takes in more Whey than they need, the protein can convert to fat and be stored.
6. The recommended daily amount, frequency of consumption and the type of whey indicated vary according to individual needs and goals. Therefore, the most appropriate thing is to look for a specialist to advise on the best type of product to be consumed and, above all, if there is a need to consume Whey.

Now you already have good information about Whey, you know the benefits that the product can offer and you know, above all, that the best thing to do is just start consuming it after being recommended by a nutritionist.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.