Whey Protein: what it is, why to take it and how to choose the ideal one

Whey Protein is part of the routine of many people who practice physical activities. Most of them know that it allows for faster muscle building. However, there are still several questions about the consumption of the product.

After all, what are the benefits of consuming Whey Protein? Who is he indicated for? Are there any contraindications? Below you can find the answer to these and other product questions.

What is it and different types of whey

Sports nutritionist Vanessa Lobato explains that Whey is a whey protein that is used as a dietary supplement.


? For many years this whey was thrown away after cheese making, but it was noted that river pigs and fish? Where was this serum eliminated? obtained an immunological and resistance improvement. So, they went to study this serum and from there began the extraction of protein ?, explains the professional.

Vanessa explains that there are basically three types of Whey: Concentrated, Isolated and Hydrolyzed. Below she explains the difference between them:

Focused: It is the whey powder extracted, contains proteins, but with a high concentration of carbohydrates and lactose.


Isolated: It takes its name from a process that reduces or excludes carbohydrate and / or lactose completely or partially. It is indicated for people with lactose digestibility difficulty.

Hydrolyzed: It is a type of Whey that is already pre-digested. Absorption is faster and is best for people with milk protein digestibility intolerances.

Benefits Whey Offers

Vanessa Lobato explains that Whey Protein is rich in BCAA? S amino acids that make up 30% of our muscles. That is, as far as muscle is concerned, this high biological value protein (because it contains all the amino acids essential for muscle building) is used in an attempt to boost strength levels, accentuate gains in muscle size and prevent muscle tissue damage. that occur after exercise.


Another benefit, according to nutritionist Vanessa, concerns the satiety it offers. Being protein, it helps a lot in the feeling of satiety. And also, in the proper functioning of our immune system ?, he adds.

Thus, it is possible to cite, briefly, as benefits of Whey's consumption:

  • Enables faster muscle mass building;
  • Contributes to the maintenance of muscle mass;
  • Prevents muscle tissue damage after intense exercise;
  • Promotes satiety;
  • It acts in the proper functioning of the immune system.

Whey put on weight or lose weight?

This is a fairly common question about the product.

Vanessa Lobato explains that Whey Protein is a protein and generates calories. "Weight gain can be muscle or fat, it will all depend on individual need versus amount of consumption," he says.

"If a person consumes Whey because he trains with high intensity and needs a greater amount of nutrients for his muscles, most likely, if there is adequate consumption, with rest and balanced diet, there will be muscle hypertrophy," explains nutritionist Vanessa.

However, she continues, if you don't train at a high intensity and take more Whey than you need, there is a risk that this protein will convert to fat and be stored.

But for weight loss there is also the option to consume Whey, as Vanessa points out, since proteins give more satiety. • At intervals or in the mornings, for example, single carbohydrate consumption may create a need to always be hungry because you are not satiated. And protein consumption can help in this regard, and Whey Protein enters this case as a consumption option ?, explains.

How to take Whey?

Some people drink Whey with water and some with milk. But it all depends on their individual needs. And the recommendation is mainly to seek a nutritionist or nutrologist before starting the consumption of the product, exactly so that the professional can pass all the guidelines.

Vanessa Lobato explains that if the priority is training, Whey should be consumed after physical activity. "But depending on the intensity of training and muscle volume, this need may increase and consumption should be distributed over a longer period," he says.

A recommended daily allowance is usually described on the product packaging, but it is not true for everyone. That is, the required dose varies according to your goals and type of body, so reinforces the need to always seek a professional who can guide you on the consumption of the product.

How to choose a good Whey?

What to consider when buying? Here are some things to keep in mind that will help you choose a good product:

Type. Vanessa Lobato points out that the type of Whey (Concentrated, Isolated, Hydrolyzed) should be chosen according to the tolerance of the person.

Shelf life. Vanessa recalls that, at the time of purchase, it is very important to observe the expiration date of the product, since consumption can last months.

Composition. The nutritionist Vanessa recalls that at the time of purchase is important to analyze if there are no artificial colors in the product. "Because the consumption of these by some people cause dermatitis: red spots on the body that are sometimes confused with acne," he says.

Cost. It cannot be said that the most expensive product is necessarily the best. The nutritionist explains that the price of Whey is a little high. "All raw materials are imported, so both domestic and imported are expensive due to the fees charged on the importation of raw material or ready-made supplement," he says.

Brands As it is difficult to know which products are the best, it is a good way to look for better known brands such as Gold Standard, EAS, Nutrilatin and Probiotics. It's also worth checking out the list of Whey's trademarks that were banned by Anvisa.

Indication. The best way to buy a good product and enjoy the benefits that Whey can offer is to follow the recommendations of a nutritionist or nutrologist. It will indicate, in addition to good brands, the best form of consumption, taking into account your particular needs and goals.

Where to buy Whey?

Vanessa explains that Whey can be purchased at supplement stores or drugstores.

You can also find several Whey options for sale over the internet, as you can see in the following gallery:

100% Whey Protein Optimum for R $ 165,90 in Loja em Forma

100% Whey Gold Standard for R $ 179,90 on Netshoes

100% Pure Whey Probiotics for R $ 249.99 at Madrugão Supplements

2W Whey Protein Body Action for R $ 93 at Madrugão Supplements

Syntha-6 Isolate for R $ 279 on Netshoes

6 Important Tips For Those Who Take Or Want To Take Whey

Follow the guidelines for making safe and effective use of milk protein supplement:

  1. Whey is not suitable for everyone, depending on the type of product and individual intolerance, there is contraindication for digestibility, as pointed out by sports nutritionist Vanessa. Know this well before starting consumption.

  2. People with kidney problems, such as acute kidney failure, need guidance to control the amount of protein consumed (including Whey Protein), as Vanessa points out.
  3. Depending on each person's intolerance, Whey can cause gastrointestinal discomfort.
  4. Due to the presence in some Whey brands of dyes, red spots (confused with acne) may form on the person's body. Therefore, at the time of purchase keep an eye on the composition of the product and avoid what contains dyes.
  5. If you do not train at a high intensity and take more Whey than you need, the protein can convert to fat and be stored.
  6. The recommended daily allowance, frequency of consumption and type of Whey indicated vary according to individual needs and goals. Therefore, it is best to look for a specialist to advise on what is the best type of product to be consumed and especially if there is a need for consumption of Whey.

Now you have good information about Whey, know the benefits it can offer and know, above all, that it is only best to start consuming it after the recommendation of a nutrition professional.

Protein Powder: How to Best Use It For Muscle Growth (4 Things You Need to Know) (March 2024)


  • Fitness
  • 1,230