Fitness people are crazy about whey protein. 3 major supplement tips to pay attention to

What can you eat to improve your sports and fitness performance? I believe that most people would answer "protein", but in fact there is another answer that has been more discussed recently, that is "whey protein"! What exactly is whey protein? What is the charm that makes many fitness enthusiasts have to eat it? Let’s hear what the nutritionist says!

What is the "whey protein" that drives fitness enthusiasts crazy?

You Weiming, a nutritionist at St. Martin's Hospital, explained that there are two main types of proteins in milk, one is casein and the other is whey protein. When the pH value of milk drops to 4.6 during the cheese-making process, the casein will solidify and sink to the bottom, and the liquid on the top is the "whey protein" that everyone often hears about. Natural whey protein liquid usually contains a small amount of lactose, fat and minerals. After special processing methods, the concentrated whey protein powder and isolated whey protein commonly seen on the market can be obtained.

The effect of whey protein on the human body is the same as that of general protein, which is to effectively repair damaged tissues in the body, increase muscle mass or delay muscle decline. However, from the perspective of human utilization and absorption rate, the biological value of egg protein is nearly 100, making it the most efficient natural food for human utilization and absorption. Whey protein, on the other hand, is even better than eggs because of its special shape and amino acid composition ratio. It is more efficiently utilized and absorbed by the human body than eggs, and has therefore become a new favorite in nutritional supplements.

Whey protein helps build muscle and lose weight: 3 tips for fitness lovers to supplement properly

Who needs whey protein supplements? In principle, it is suitable for everyone, especially for those who lack muscle mass, have weak muscle strength, and have insufficient dietary nutrition intake. "Moderate" supplementation of whey protein can indeed improve body functions, but in fact, it is recommended to be evaluated and recommended by a nutritionist before use.

As for fitness enthusiasts, do they need it? Nutritionist You Weiming said that fitness enthusiasts still need to evaluate the intensity of exercise, the types and amounts of daily diet, and the body's protein needs before deciding whether to take whey protein. Even if whey protein is evaluated as a nutritional supplement, you should still pay attention to the following three consumption tips to avoid counterproductive effects.

Tip 1: Serving Size

The average person's daily protein intake is 1 to 1.5 grams per kilogram of body weight. For those who exercise or do high-intensity sports, protein requirements are greater, and the recommended daily protein intake can be increased to 1.5 to 2 grams per kilogram of body weight. However, it should still not be excessive, as exceeding this amount may cause poor kidney metabolic function.

Taking an adult weighing 60 kg and having fitness habits as an example, the upper limit of daily protein intake is 1.5 to 2 grams per kilogram of body weight, which is equivalent to a total of 90 to 120 grams, evenly distributed in three meals, that is, 30 to 40 grams of protein per meal. People replace part of their protein food with whey protein and refer to the nutritional information on the back of the whey protein product to calculate the amount of protein and calories they need to eat.

The calories and protein content of commercially available whey protein powder products vary greatly. Some products are high in calories and low in protein, while others are high in protein and low in calories. When choosing, people should also consider sufficient calorie and nutrient intake. They cannot just eat whey protein, otherwise it will cause nutritional imbalance.

Tip 2: Timing of replenishment

Nutritionist You Weiming suggests that there are two major opportunities to supplement whey protein: "breakfast" and "before and after exercise"! This is because according to the Chinese eating habits, the chance of eating enough protein is not high, so it can be supplemented moderately through nutritional supplements.

Supplementing with whey protein before and after exercise can help repair muscle tissue damaged by exercise, especially for people who engage in high-intensity exercise such as basketball, badminton, swimming, jogging, etc. for more than 30 minutes. Supplementing within 1 hour after exercise can increase the absorption rate and the effect of repairing damaged muscle tissue. It should be noted that although supplementing with whey protein before exercise can also help increase muscle and reduce weight, whey protein is a protein that takes some time to digest. People who are prone to indigestion should reduce the amount of supplementation depending on the situation.

Tip 3: Pay attention to your physical condition

Whey protein is also a type of protein. Excessive consumption not only has calorie concerns (about 4 calories per gram of protein), but may also aggravate the condition of patients with liver and kidney diseases. In addition, a small number of people may experience gastrointestinal discomfort with whey protein, especially bloating and diarrhea. Therefore, it is recommended that people understand their own physical condition before use, or consult a nutritionist to discuss the appropriate usage, dosage and supplementation time.