What is whey protein and who should consume it
For decades, whey was just a product used in the cheese making process. However, nowadays this raw material is an essential ingredient for some culinary additives and is also the basis of the famous whey protein shakes. In this article, you can learn all about the properties of this food and who should consume it to benefit from its medicinal properties.
What is Whey?
Sweet whey is the liquid by-product of making cheese or casein. It has a yellowish-green color, a cloudy appearance and a little sweet. In addition, it consists mainly of water and has a small amount of protein and fat.
Whey is rich in vitamins A, B and C and minerals such as iron, potassium, magnesium, calcium and phosphorus. It is important to point out that it contains lactose.
Whey protein
An increasingly popular dietary product, consisting of proteins of high biological value, is extracted from whey. It is known as whey protein and, as mentioned above, it contains all the essential amino acids, which are those that the body absorbs best.
This dairy drink, which is usually sold in powder form and combined with other ingredients, is very common among athletes due to its excellent properties.
Properties
Here are the top health benefits of whey protein:
- Increases strength, endurance, muscle mass and post-workout recovery. That’s why an increasing number of athletes consume it. Plus, it’s more digestible than other animal protein alternatives.
- Helps prevent age-related muscle loss known as sarcopenia.
- It helps reduce body fat, especially around the belly/abdomen.
- Reduces inflammation.
- It has anti-cancer properties.
- Strengthens the immune system
- Reduces blood sugar levels and sweet tooth cravings. It also prevents type 2 diabetes.
- Reduces blood triglyceride levels.
- Combat hypertension.
- Reduces stress.
How to consume it?
It’s a good idea to follow expert advice for drinking whey shakes throughout the day or using them as a meal replacement.
You should take this natural product as a supplement to reinforce sports training or drink it occasionally. It can also be a good breakfast when combined with other ingredients like fruits, nuts, oatmeal, extra virgin coconut oil, etc. It is very tasty when combined with banana, cocoa, cinnamon, natural vanilla, red fruits or tropical fruits.
How to choose the right protein?
To obtain whey protein, whey must undergo a transformation process that you should be aware of, as there are many different brands and qualities. You must choose the most effective, but also the one that will benefit your health the most:
- Whey protein isolate: obtained by removing fat and lactose. It also has a lot of protein. However, this variety is not recommended because acids are used during the process and are also heated at high temperatures, losing many of their properties. Also, it’s usually more expensive because it’s a processed product.
- Whey Protein Concentrate: This product is obtained before the aforementioned isolated process. Contains certain amounts of fats and lactose and less protein. However, it is more natural and balanced.
- Organic quality: In addition to choosing the concentrated option, it’s a good idea to choose an organic product. This way you will be sure that the cows used to make this were fed without pesticides or herbicides. In addition, the resulting product is richer in nutrients.
- Other Ingredients: When choosing a brand, you should read the label to make sure the other ingredients are of good quality as well. You should avoid those that contain sugar, sweeteners, and artificial colors or flavors. The best sweetener for your smoothie is stevia and flavors should be natural extracts.
