Supplements are great fuel for those in a training routine. One of the best known is whey protein, made from whey protein. Proteins are essential for lean mass gain, as they stimulate the production of hormones and enzymes necessary for the process.
In addition, whey protein serves not only as a stimulant for hypertrophy. According to functional nutritionist Diogo Cirico, from Growth Supplements, he is also an ally for the health of people who cannot consume the adequate amount of protein through food. “Whey protein boosts the immune system. It is unlikely that it will harm your health if it is consumed with guidance”, points out Cirico.
Nutritionist Diogo Cirico answers the main questions about the use of whey protein and how it can be included in food planning:
1. What are the benefits?
In addition to gaining lean mass and strengthening the immune system, whey protein prevents premature aging, helps control blood pressure and increases satiety.
2. Are there any health risks?
Cirico says that whey consumption hardly causes any damage to health. “To consume whey in excess, the person would have to consume one kilogram a day, which is very unlikely to happen. But, if that happened, our organism would excrete the excessive proteins”, he points out.
3. Who is it for?
The use of whey is highly indicated for the bulking process, when seeking to increase muscle volume. The nutritionist points out, however, that the daily amount of the supplement must be calculated by a nutritionist based on the diet, physical constitution and activities of each person.
“The nutritionist will assess the individual’s diet, training routine and identify nutritional needs. Only after that, it is possible to prescribe the amount of whey protein that the person should take”, says Cirico.
4. At what time should it be consumed?
There is no ideal time to consume the supplement, according to the nutritionist. “Neither pre nor post. My advice is that whey be used when the individual does not have time to eat a solid protein source”, says Cirico.
5. What type of whey to take?
There are three types of whey: concentrate, which will have 80% protein concentration; the isolate, which has 90% protein concentration; and the hydrolyzate, which can be made from the concentrate or the isolate.
However, the hydrolyzate is a product that has gone through a hydrolysis process, where the proteins have been broken down into smaller structures by the industry.
Whey protein concentrate is indicated for any healthy person. Isolate, on the other hand, because it has more protein and less carbohydrate, can be indicated for people who are lactose intolerant. And the hydrolyzate is recommended for people who have difficulty digesting milk proteins.
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