Whey protein, can I use it?
One of the most popular supplements used by fitness practitioners, it is now being used as an ingredient for fit recipes and for people who do not have the time to eat a full meal for convenience. But is that wrong? Can you use it?
In the vast majority of cases (when there are no kidney and liver problems or other illness) whey does not harm but people have no guidance when it comes to using it, which means they end up exceeding their daily protein recommendations.
Each person has their recommendation, depending on the level of activity and other important factors, the amounts of protein will vary a lot from one person to another!
Supplementation should be done to complement your protein requirement. Another important point is that the increase of the lean mass is something multifactorial, that is to say, it depends on several factors like adequate training, genetics, consumption of other macros and micronutrients, rest, among others. The protein is suitable whether it is coming from meat or whey protein, the body does not have that understanding.
And lastly, which whey to choose? This last one will depend on your pocket, the cheapest ones (and also my favourite) is any one with no flavour to use as you like in preparations according to your will.
There are a few options on the market today for proteins that are sweetened with natural sweeteners such as stevia and xylitol, so if you choose to have a flavoured protein (read the label), artificial sweeteners like aspartame, cyclamate, and sucralose are not good for your health.
There are three types of whey protein:
1) Concentrate: the simplest and tends to be the most accessible of all. This version will have little lactose and little fat.
2) Isolate: usually free of carbs and fat or with only small strokes. Whey carbohydrate is lactose, so if your lactose intolerant whey isolate is the best option for you.
3) Hydrolysed: a fast-digesting protein and can be extremely useful for people who for one reason or another do not have a functioning digestive system, such as bariatric surgery, for example. Of all, it is the most expensive and generally has a less pleasant taste than the other types.
If you practice physical activity or simply want to use whey in recipes the ideal is to look for a nutritionist to help you with diet and supplementation because there is no point buying the best supplements on the market and then taking them the wrong way or eating a diet with inadequate amounts of nutrients.
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About Carolina Simon
I am an experienced nutritionist, with eight years of clinical practice, providing individualised advice to my clients. BSc nutrition and dietetics (Brazil), sports nutrition certified (ISSN), postgraduate course on Public health management, CPD course on general paediatrics.