What is whey protein? How to drink whey protein

Whey protein is also a kind of protein. Moderate supplementation of whey protein can indeed improve body functions. Nutritionists suggest that there are two major opportunities to supplement whey protein: "breakfast" and "before and after exercise"! This is because according to the eating habits of Chinese people, the chance of eating enough protein is not high, so it can be supplemented moderately through nutritional supplements. Do you understand?

Contents of this article

1. What is whey protein?

2. How to drink whey protein

3. Whey protein is suitable for people

What is whey protein?

Nutritionist Yang Chenghua explained that whey protein is a substance separated from milk. It mainly contains concentrated high-density milk protein and globulin. It is generally divided into three categories: concentrated whey protein, isolated whey protein, and hydrolyzed whey protein.

The difference between these three is that a lot of fat, lactose and calcium are removed from ordinary milk. The protein concentration ratio of isolated whey protein is slightly higher than that of concentrated whey protein, and the lactose is less, so the price is higher than the latter. Hydrolyzed whey protein breaks down the protein into the smallest molecules, which is easier to absorb, and the price is relatively higher.

How to drink whey protein

Serving Size

The average person's daily protein intake is 1 to 1.5 grams per kilogram of body weight. For those who do fitness or high-intensity exercise, protein requirements are greater, and the recommended daily protein intake can be increased to 1.5 to 2 grams per kilogram of body weight. However, it should still not be excessive, as exceeding this may cause poor kidney metabolic function.

For example, for an adult weighing 60 kg who has a fitness habit, the upper limit of daily protein intake is 1.5 to 2 grams per kilogram of body weight, which is equivalent to 90 to 120 grams in total, evenly distributed over three meals, that is, 30 to 40 grams of protein per meal. People replace part of the protein food with whey protein and refer to the nutritional label on the back of the whey protein product to convert the protein and calorie intake they need to eat.

The calories and protein content of commercially available whey protein powder products vary greatly. Some products are high in calories and low in protein, while others are high in protein and low in calories. When choosing, people should also consider sufficient calorie and nutrient intake. They cannot just eat whey protein, otherwise it will cause nutritional imbalance.

Supplement time

Nutritionists recommend that there are two major opportunities to supplement whey protein: "breakfast" and "before and after exercise"! This is because according to the eating habits of Chinese people, the chance of eating enough protein is not high, so it can be supplemented moderately through nutritional supplements.

Supplementing whey protein before and after exercise can help repair muscle tissue damaged by exercise, especially for people who do high-intensity exercise such as basketball, badminton, swimming, jogging, etc. for more than 30 minutes. Supplementing within 1 hour after exercise can improve the absorption rate and repair the damaged muscle tissue. It should be noted that although supplementing whey protein before exercise can also help increase muscle and reduce weight, whey protein is a protein that takes some time to digest. People who are prone to indigestion should reduce the amount of supplementation according to the situation.

Pay attention to your physical condition

Whey protein is also a type of protein. Excessive consumption not only has calorie concerns (about 4 calories per gram of protein), but may also aggravate the condition of patients with liver and kidney diseases. In addition, a small number of people may experience gastrointestinal discomfort with whey protein, especially bloating and diarrhea. Therefore, it is recommended that people understand their own physical condition before use, or consult a nutritionist to discuss the appropriate usage, dosage and supplementation time.

Whey protein is suitable for people

Who needs to supplement whey protein? In principle, it is suitable for everyone, especially for those who have insufficient muscle mass, weak muscle strength, and insufficient dietary nutrition intake. "Moderate" supplementation of whey protein can indeed improve body functions, but in fact, it is recommended to be evaluated and recommended by a nutritionist before use.

As for fitness enthusiasts, do they need to take whey protein? Fitness enthusiasts still need to evaluate the intensity of exercise, the types and amounts of their daily diet, and the amount of protein their body needs before deciding whether to take whey protein. Even if whey protein is considered a nutritional supplement, you should still pay attention to the following three tips for taking it to avoid adverse effects.