2024-03-07 05:00:35
Extracted from whey, whey protein is a complete source of essential amino acids that assists in muscle growth. The supplement can be introduced into the diet in different ways, but the amount to be consumed daily is individual.
Whey works as a protein supplement, that is, the ideal dose depends on how much of the macronutrient is being consumed naturally throughout the day and how much is left to reach the ideal goal.
“Normally, I add 1.5 g to 2 g of protein per kg of the patient’s weight, as we can work with a high-protein plan. But, if a person ingests more calories than they burn, we usually work with more carbohydrates than protein”, explains nutritionist Bárbara Coelho, from Clínica Danielle Albernaz, in Brasília.
Sports nutritionist Isis Janaína indicates that whey protein consumption should be a maximum of two doses (scoops) per day, as long as they are taken at different times. “Ideally, it should be used as a nutritional supplement, so that the individual does not lose the pleasure of eating real food,” she says.
Whey protein is, in fact, an ally of good shape
Consuming whey protein in the recommended dosage contributes to nutritional support, weight control, lean mass gain and strengthening the immune system.
However, in excess, protein is eliminated through urine — whether ingested naturally or via supplement. In the long term, consumption well beyond 2 g of the macronutrient per kg of body weight can harm the functioning of the liver and kidneys and trigger some diseases, especially kidney stones.
Bárbara warns that not everyone can take this type of supplementation, especially lactose intolerant or those allergic to milk.
Discover three types of whey protein concentrate, with around 70 to 80% protein with the addition of significant amounts of fat, carbohydrates and lactose; Isolated, with more than 90% protein and lower lactose content; Hydrolyzed, which facilitates absorption by the body and reduces the lactose quality of whey, benefiting people with intestinal or lactose sensitivity.
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