How to take whey protein?

The nutritionist recommended Whey Protein and you don't know how to take the powder in a tasty way? This article aims to inspire you with some preparations. In addition to them, we will show you the real deal about the most popular supplement in the fitness world.

You will be surprised by the benefits it can bring when ingested correctly.

Because BOLD believes that no one deserves to live without flavor, we want you to arrive at the perfect preparation for your taste buds and goals.

Come with us!

What is Whey Protein?

Whey protein is nothing more than the protein extracted from whey. It is a dietary supplement composed mainly of alpha-globulin and beta-globulin. These are easily digestible amino acids that help build muscle. Because of their quality, they are present in BOLD bars.

The expression means whey from curdled milk. The industry transformed it into powder. Natural whey has a short shelf life and is difficult to consume. The format we know as Whey has made everything simpler.

Is whey only for those who train?

No. Whey Protein is widely consumed by those who train and aim to improve their body composition. However, the supplement can be used by those who have difficulty ingesting solid foods or reaching the required protein intake, always with professional guidance.

Since it is in powder form and can have a pasty consistency, it is easier for people with dietary restrictions to consume it. This way, they can easily achieve their protein intake.

How to take Whey to lose weight?

Whey protein can be useful for those who need to lose weight. However, it alone does not work miracles. It is necessary to combine consumption with physical activity. In addition to having an active routine, preparations with whey powder need to be included in a context of calorie deficit. Therefore, it is best to mix whey with unsweetened coffee, fruit or water.

Ideally, the recommendation should come from a nutritionist. Whey protein also helps with healthy weight loss. This is because improving body composition increases metabolism. Muscle tissue burns more calories at rest than fat. Therefore, you should always aim to lose fat rather than simply reduce weight.

Another contribution of Whey to weight loss is satiety. Protein foods are digested more slowly. This way, hunger stays away for longer. Thus, the tendency is to consume fewer calories in a day.

Whey to gain mass

The diet of those who need to gain muscle mass generally has a higher protein intake. Therefore, the intake of Whey is usually higher than that of those who need to lose weight. It is widely used as a pre- and post-workout supplement to prevent muscle catabolism . In other words, the body extracts energy from lean mass during and after training.

The other macronutrients must also be in balance for protein synthesis to occur correctly. Carbohydrates, in particular, are essential and cannot be demonized.

The prescription needs to be individualized, calculated by a nutritionist so that the objectives are achieved healthily.

Preparations with Whey Protein

Whey protein is not on the list of dietary delights. However, knowing how to prepare the supplement can help make taking it easier and even more enjoyable. Remember to consult your nutritionist to understand how to take whey protein to meet your goals.

Whey with water

One of the most common ways to take whey protein is with water. You can make a paste if you like creamy foods. If you prefer liquids, add more water.

A great advantage of this preparation is the amount of calories, it is great for those who need a deficit to lose weight.

Because it contains a lot of protein, the supplement can also cause a feeling of bloating, which is unpleasant for some people. The preparation with water is one of the lightest, and you tend to feel better.

Whey with banana

One of the most classic ways to consume Whey Protein is with banana, especially the vanilla flavor. It combines the carbohydrates from the fruit, which are often necessary in the hypertrophy process.

Just mix the powder with mashed banana. It is much more satisfying than whey with water.

Whey in coffee

Are you a coffee lover? You probably like this way of taking whey. It is more pleasant with a creamy consistency. So, add a little coffee and mix it with the scoops of the protein supplement. Since whey has a sugary flavor, there is no need to sweeten the drink. This way, you can also reduce the amount of sugar in the preparation.

This Whey preparation is great for colder days and seasons.

Whey Protein Shake

Whey protein shakes are widely consumed. But there are some tricks that make it tastier. Simply adding ice before blending makes the supplement tastier. Then, just put it in a shaker or bottle to drink. With this preparation, there is no added calories.

Adding frozen fruit, such as the famous banana, is also a good idea. Vary the ingredients to find what you like best. Strawberries, blackberries, avocado and others can work well.

Does whey protein with milk affect results?

You can make your shake with whey without fear. Contrary to what people say, there is no harm in the results. The absorption of the preparation will be slower, but not significantly. It is only harmful if you have an allergy or intolerance to milk.

It's a good option when you get tired of the shake with water or if you prefer something more full-bodied. It's also useful for those who need to absorb more calories. Those who love this way of taking Whey say that the mixture is similar to a smoothie, especially if you add fruit.

Whey in savory dishes

Some people add whey protein to savory dishes, such as mashed potatoes. It works well in pasty recipes, as the powder mixes evenly with the other ingredients. In this case, opt for unflavored whey.