2023-05-04 05:00:44
Just like creatine, whey protein is one of the darling supplements for those looking to increase the volume of muscle mass. It is produced from whey, that is, it offers stimulating proteins for the production of hormones and enzymes that help in processes that go beyond muscle building.
It is a high nutritional density supplement because, in addition to protein, it offers vitamins, minerals and phytochemicals. Whey does offer calories, but it is a product that generates satiety, helping to prevent the individual from eating too much.
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“Whey is not fattening. In fact, it helps you hit your protein target without going over your calorie limit. For example: if I eat 150 grams of beef duck, I will have approximately 25 grams of protein, and 160 calories. If I consume 30 grams of supplement, I will have the same amount of protein, but with half the caloric value”, highlights the functional nutritionist Diogo Cirico, from Growth Supplements.
He recalls that whey does not offer health risks and that its use goes beyond hypertrophy. The supplement can also be used clinically by people who cannot consume enough protein through food.
“Whey is a source of protein and acts in the same way as chicken, meat, milk and legumes, in the case of vegans. It can also be indicated to compose the protein value of both the person who is going to train and the one who goes to work”, says Cirico.
Correct way to include whey in the diet
Consultation with a food professional is essential before purchasing any supplement. After all, issues such as type of product, time of consumption and quantity must be taken into account.
“The whey prescription will be related to the total amount of protein that the individual cannot eat at the right time. But we must not forget that whey can be consumed as a snack, coffee, lunch or dinner. Whenever the individual cannot have an adequate meal, he can opt for supplementation”, says the nutritionist.
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He suggests that, when choosing a product, the priority should be the one whose label has fewer ingredients. Generally, the shorter the list, the safer and healthier the supplement.
Before or after training
The decision to consume whey protein before or after training depends on the individual’s routine and availability. If the gym is far from home and the day is busy, it may be a good strategy to take whey after exercise — consuming protein after training is important for muscle recovery and increased lean mass.
“Another example: the individual left home to work, had lunch at noon, but during the afternoon, he was unable to eat and intends to train at the end of the day. In that case, it is not legal to exercise without protein support, so he must consume whey before training. After practice, he eats a solid meal,” suggests Cirico.
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