Whey protein from milks

One of the most popular supplements in the fitness world is whey protein. Numerous bodybuilders and athletes consume this product to improve the results of their workouts, because it is useful to develop muscle mass or hypertrophy.

In this lesson we will explain everything about this supplement: what it is, how it should be consumed, recommended schedules, risks and benefits. Also remember that no body is the same as another, and the effective methods for a group of people should not necessarily work for you. This is why once again we emphasize that the consumption of supplements must be supervised, and their results depend largely on the training plan and eating habits you follow.

What is whey protein milk?

First of all, you should know that milk is made up of two proteins: casein and whey. The latter has low levels of lactose and is considered a complete protein because it contains all 9 essential amino acids and raises plasma amino acids. This supplement is commonly used in the development of muscle mass, as it provides the basis for the recovery and preservation of muscles after a training session.

Recommended amount: One of the most common doubts that arise when we start consuming whey protein is what is the ideal amount; this does not have a definitive answer, as it is subject to factors such as the body weight we have, the concentration of the supplement we buy or the type of milk protein.

A general formula that is applied to determine the amount of supplement we should consume is to multiply your body weight (in kilograms) by 2.5. The result of this calculation is the grams of whey protein you should take. This figure should be distributed throughout the day in the different meals you eat.

Types of whey protein: The way it is processed determines its classification into one type or another:

• Concentrated: This whey protein contains more lactose and fat than the rest, it also has a more pleasant taste. Its levels of bioactive compounds are high.

• Isolated: The processing of this whey protein is designed to contain low levels of lactose and fat. It also has low nutritional content.

• Hydrolyzed: It is a pre-digested whey protein, so it is more easily absorbed by the body. It has a tendency to raise insulin levels.

Recommended times: Many studies state that the ideal times to consume whey protein are before, during and after training; however, practice has shown that