Whey protein is a supplement that is obtained from cow's, sheep's or goat's milk. It is widely used as a supplement for those who want to gain muscle mass, as it improves performance during workouts and promotes muscle recovery after training.

Whey protein is sold in pharmacies, grocery stores and natural health stores. The recommended amount to take depends on the person's age, daily protein intake and activity level. However, the general recommendation for whey protein is 20 to 40 g per day, which can be diluted in water or fruit juice or milk.

Whey protein is a high-quality protein and can help to keep you full and provide antioxidant action. It can help to strengthen the immune system, prevent premature aging and promote weight loss.

Health benefits

Whey protein is a high-quality protein supplement and can provide several health benefits, such as:

Increasing strength and performance during training;
Increasing muscle mass;
Improving post-workout muscle recovery;
Preventing premature aging;
Helping with weight loss;
Strengthening the immune system;
Preventing muscle mass loss

It is important to remember that to obtain the benefits from using whey protein, you should maintain a healthy and varied diet, and exercise regularly.

Who should take whey

Although whey protein offers several health benefits, this supplement should only be used when the diet alone cannot provide the amount of protein recommended for each person.

Whey protein can be recommended for athletes and people who practice physical activities regularly, as these populations have a higher protein requirement to help with muscle recovery and promote muscle growth.

Furthermore, people who cannot ingest an adequate amount of protein through food, like older adults and those who recently underwent bariatric surgery, can also take whey protein

Types of whey protein

There are 3 types of whey protein, which vary depending on how they are produced, and the macronutrients (protein, carbohydrates and fats) present in the supplement:

Concentrated whey: this supplement undergoes a simpler processing, and also contains carbohydrates, fat, lactose and minerals. In general, the protein concentration of this type of whey is around 80%, and is recommended for those who do not have lactose intolerance, digestion problems and do not need to restrict calories in their diet;
Whey isolate: this is the purest form of whey protein, containing over 90% protein and little, if any, lactose. This type of whey is recommended for those who have lactose intolerance, difficulty with digestion or want to start a weight loss diet, as it contains fewer carbohydrates and fats;
Hydrolyzed whey: this type of whey also contains a high protein content and goes through a process in which the proteins are broken down so that they are better absorbed. This supplement may be recommended for those who have lactose intolerance, digestive problems or plan to maintain a calorie-restricted diet.

The type of whey protein recommended can vary on each person's goals, current health status and health history. You are advised to consult a registered dietitian to determine which type of whey protein is best for you.

How to take whey protein

Whey protein can be diluted in water, juice, milk or blended with fruit. Daily intake varies depending on the person's dietary protein intake in the diet, age, health status and activity level.

However, the generally recommended amount of whey protein is between 20 and 40 g per day, which can be taken 30 minutes before lunch, to help with weight loss, or up to 2 hours after resistance exercises, to help with muscle gain.

It is worth remembering that whey protein should be used as advised by a registered dietitian to ensure you are taking the right type and amount in accordance with your health history, activity level and health goals.

How long can you take whey protein for?

As it is a protein, a nutrient that we need to consume every day, whey protein can be taken regularly, without the need to take breaks.

However, you should only take this supplement is approved by your doctor or registered dietitian, as this supplement can reduce or increase the action of some medications.

Can whey protein lead to weight gain?

Each 1 g of protein provides 4 calories, while some types of whey, such as whey concentrate, also contain carbohydrates. Therefore, when consumed in excess, whey protein can lead to weight gain.

Whey protein that is taken with a high-calorie diet and sedentary lifestyle can also lead to weight gain.

Possible side effects

In general, the use of whey protein does not cause side effects. However, excessive intake of whey protein can lead to symptoms such as excess gas, nausea, constipation, diarrhea, cramps, loss of appetite and headache.

Contraindications for use

People with an allergy to milk protein should not consume whey protein. People who have liver problems or kidney failure should consult a doctor before using this supplement.

In addition, people who use medications such as levodopa, antiparasitics, antibiotics or medications to prevent or treat osteoporosis should talk to their doctor before using whey protein, as this supplement can reduce or increase the action of these medications.