How to eat whey protein How to choose whey protein

As long as there is in the fitness, almost all have heard of whey protein such nutrients, many people have heard or drink, but not so understanding of whey protein, resulting in excessive drinking or completely afraid to contact, today to carefully introduce and clarify many easy to misunderstand the myths.

How is whey made?

The protein in milk is about 3.2% (mostly water or other nutrients), and 20% of the protein is "whey protein", and this 20% is the common whey protein, which has the characteristics of fast absorption and high protein, many people who do not understand think that drinking whey will hurt, but in fact whey is only natural. In fact, whey is only natural milk in food, drinking in moderation is healthy and risk-free.

Why do so many fitness groups drink whey protein?

Many people do not always have a good appetite after working out, but they must grasp the golden period of the best absorption effect after exercise, so they need protein-rich whey protein, which can be dried and made into powder form, and therefore has It can be dried and made into powder form, so it has the characteristics of "sufficient amount of protein" and "easy to carry".

Can you eat chicken or soy products instead?

Of course, whey protein is only a convenient source of protein. From the point of view of balanced nutrition, having a variety of protein sources can make the body healthier and stronger, but it is not recommended to drink only whey protein every day.

How much whey protein to drink a day

This question definitely varies from person to person, involving gender, weight, training and muscle mass.

What to look for when choosing whey

Many whey will add a large amount of sugar substitute to adjust the flavor, the reason for using sugar substitute is to maintain a high protein ratio, but the taste of sugar substitute is mostly dead sweet, not everyone can accept, it is recommended that you can borrow from friends to drink before buying (usually a bucket of whey for two kilograms, it is painful to drink unaccustomed). In addition, I will give priority to the addition of BCAA whey, for muscle synthesis and prevention of fatigue effect is better. There are many different types of whey protein, so it's important to choose the right one for you. According to whey protein can be divided into the following three types.

Whey protein concentrate.

The most initial state of whey protein, common in the market are of this kind, the most affordable price, if you are used to drink to buy this kind of CP value is the best.

Isolated whey protein.

Whey protein contains a lot of lactose, this is to remove the lactose from the ingredients, to avoid some people for lactose digestion ability is poor, the price is usually a little higher, suitable for lactose intolerant people use.

Hydrolyzed whey protein.

Most of the protein is digested in the stomach, many people are born with poor stomach digestion, easy to bloat after eating, so hydrolyzed whey protein is pre-hydrolyzed protein into smaller molecules, so drink it to reduce digestion time, faster absorption, but usually with a bitter taste, and the price will be higher, suitable for people with poor stomach digestion, the general public do not need to drink hydrolyzed whey protein.

What foods go with whey when drinking it?

Optimal carbohydrates and proteins promote intramuscular serum insulin max (meaning the best muscle building effect). The ratio of carbohydrate:protein is 2 to 3:1, so it is highly recommended to consume it together with carbohydrates to maximize the effect. Common carbohydrate foods: rice balls, bananas, toast, groundnuts, pasta ...... and so on, are good choices.