Whey protein: know what it is and how to use the supplement – 02/26/2023 – Equilíbrio

On social networks, the whey protein jar is always part of the scenery of photos and videos of fitness bloggers, in addition to being the indispensable supplement on the menu of many. In gyms, users carry their shakers with doses of the powder to take either before or after training.

The supplement remains a darling of bodybuilding lovers and should only be used with the follow-up of nutritionists, so that they can recommend the dosage and the appropriate type. Made from a protein extracted from whey, it consists of a set of proteins and amino acids recommended for those who cannot reach their daily dose of the nutrient through food alone – something that experts point out is not an easy task.

On the other hand, if there is an indication, even children, the elderly and sedentary people can consume it.

According to Ellen Cristini de Freitas, professor of sports nutrition at the School of Physical Education and Sport of Ribeirão Preto at USP (University of São Paulo), the recommendation also varies according to age group.

“For example, a developing child consumes around 1g to 1.2 g of protein per kilogram of weight. An adult needs to consume an average of 1 g per kilogram of weight and an individual in advanced age 1.2 g per kilo of weight”, he says.

Freitas, who is a nutritionist and researches obesity and physical activity, recalls that when exercising, the protein requirement increases by about 50%.

Physical therapist Matheus D’Amelio Pedroso, 23, started taking whey protein in 2017 to help gain muscle mass, and continues to take supplementation to this day. In addition to helping to meet the daily protein target, he says that the doses also make his diet more delicious “because they are usually sweet flavors”.

“If used correctly, I only see advantages. In terms of practicality, you can easily carry whey protein in a bag and drink it. Because it is liquid, it can be consumed quickly, in the middle of work, at college”, says Pedroso.

How does whey protein work?

The supplement was discovered in the 1940s, but only gained popularity from the 1980s onwards, when it was flavored.

“It is a set of proteins that we can find in high quality whey, which means that it contains all the essential amino acids. It is also a well-absorbed protein, making its delivery faster, which makes this one of the best to consume after exercise,” says nutritionist Ney Felipe Fernandes, a doctoral candidate in public health at the UCES (University of Business and Social Sciences), in Argentina.

Freitas, who has already followed laboratory studies on the supplement’s role in muscle mass gain, says that the substance is not responsible for muscle growth, as many people think.

“I manage to have muscle growth without whey, but when I use it, I will have a dietary addition of protein that can be important because when I train, my protein needs rise substantially and, if it is not easy to reach the necessary amount of protein in the individual who doesn’t train, imagine who he trains on?”, he says.

A study by the Faculty of Kinesiology and Physical Education at the University of Toronto, published in July 2017, concluded that supplementation increases the body’s anabolism, responsible for rebuilding and repairing muscle tissue, in addition to improving acute recovery after a strenuous exercise session. of resistance.

In the work, the researchers measured changes in protein metabolism in two groups of men who already trained. The first consumed, after an evening and morning workout, 25 g of the supplement, while the other received only a combined energy placebo.

“Our data suggest that individuals doing resistance training may benefit from protein supplementation after an overnight bout of such exercise, as well as the morning after, so they can mitigate overnight fasting protein losses and improve recovery.” , concludes the survey.

Types of whey protein and their differences

There are three types: concentrate, isolate and hydrolyzate. What sets them apart is composition and cost.

Whey concentrate is made from lipid and carbohydrates. Freitas indicates that it has a higher concentration of macronutrients, but a smaller amount of protein. Its price starts at around R$ 50 per kilo.

“It is indicated that it has around 80/85% of protein depending on the brand you buy. Digestion is also quite slow. It is not indicated for children and the elderly”, he says.

The isolated type undergoes an ultrafiltration process to achieve a higher level of purity, which means total removal of lipids and carbohydrates. The amount of protein in this whey is around 90% to 95%. Its price starts at around R$70 a kilo.

The hydrolyzate is the most purified. It is partially hydrolyzed, that is, part is already digested, says the USP professor. The market value starts around R$ 130 per kilo. “[Por isso] It has a very fast digestion. It can be used by bedridden, sick, elderly, children”, he highlights.

Pros and cons

In elderly individuals, whey can help control teething problems, chewing, loss of muscle mass or issues that reduce the bioavailability or absorption of protein.

The recommendation for those who have lactose intolerance is to consume the lactose-free supplement, while for those who are allergic to milk protein, the indication is not to take any type of whey protein.

Freitas, who also trains and uses the supplement to reach his daily protein intake, says that the only disadvantage of whey protein is the price.

“It has a high cost, especially the hydrolyzed whey, which is the purest and can be used in any age group. It has good digestibility, but the price often makes its use unfeasible”, points out the nutritionist.

How to choose and how much to take

The purchase of the supplement does not require a medical prescription, but it is best to take it under the supervision of a nutritionist. Before purchasing, it is worth checking whether the product is registered on the Anvisa (National Health Surveillance Agency) website, where it is also possible to see if the raw material is of good quality.

Ney Felipe recommends taking the recommended dose at the end of the training session. “The dietary protein offer can be [ingerida o] as close to the end of training as possible”

The nutritionist also points out that whey protein should only be a complement to food. “The most recent research talks about the ideal intake of proteins with good bioavailability. Whether it will be whey or egg or cheese, it is up to evaluate each patient. Sometimes, for a 100 kg patient who is an athlete, it is difficult to consume all the protein of solid form. For other patients, the day-to-day rush does not allow them to consume proteins adequately, so the shake would come in as a protein source in a given snack”, he says.