A protein that helps in rebuilding muscles is the latest fashion, but you have to be careful with its overuse. Between May 29 and 31, 2015, the city of Rio de Janeiro will host another edition of the Arnold Classic Brazil, a fair focused on Nutrition, Sports, Medicine, Physical Education and Physiotherapy professionals, as well as athletes in general. So, I take the opportunity, this week, to talk about Whey Protein.
Whey protein is a group of proteins derived from whey, or the fluid portion of milk, remaining after removal of the casein and fat. The biggest advantage in relation to milk intake itself is the biological value, i.e. the body has a better absorption of the whey protein, and fewer calories, as explained Endocrinologist Dr. Saliha Mello.
ANVISA, the National Agency for Sanitary Surveillance of Brazil, classifies whey protein as a food, not a drug.
Let’s talk about the functions of Whey, in order to understand the reason for this “fever.”
Indeed their functions are the same as the proteins from other sources, such as muscle recovery, regeneration of other non-muscle a tissues, and also to help in the performance of various biological and immunological functions, etc.
So, it is a most suitable product for those who practice intense physical activity, such as athletes. But people who practice any sport can also consume whey protein.
And them comes a question: is Whey Protein fattening? No, according to Dr. Saliha.
However, you must be careful with the type of whey you are consuming because there are many of them. Some with fewer amounts of carbohydrate and calories per dose and others with more of them. There are also whey specifications such as protein concentrated, protein isolated, hydrolyzed protein, and a blend of proteins, which are prescribed according to the purpose of each daily necessities.
People often confuse the “big protein jars” of whey, with ” big jars” of hypercaloric ones, which are rather highly caloric supplements, in order to gain weight.
Some years ago, “The Athletes’ Magic Powder” were still pretty much unknown in the market, many people aiming to lose weight changed their lifestyle by including physical exercise in their routine and, of course, the whey protein. They lost weight, improved their muscles, and decreased fat percentage.
But it was not because of Whey alone. It was a whole set of actions. This concept is being sold by many people today and those that are a little overweight buy whey, believing it to be the magic formula to lose weight. But it is not.
Since we already know that it is not magic formula for weight loss and to define the body, is whey really essential?
I decided to ask an athlete, the bodybuilder Sarah Rodrigues Malta, 24, representing the category called “Bikini Fitness.” In it the athletes are evaluated by symmetry, fat percentage, harmony, beauty and other criteria. In a category with less muscle density one may not have much developed muscles.
She explains that she could live without whey protein, but it is interesting, in her case, the amount of protein per serving. It is a supplement, not a substitute for meal only complements it. “It’s like food, but in powder” she says.
What worries me is to see people consuming whey wantonly, without medical advice. I believed it to be a big mistake. “It’s like eating a lot of eggs unnecessarily. Everything depends on the goal, on the stimulus one has. The protein will not make the muscles you want. You need to eat the correct protein requirement, which combined with the stimulus, can reach what I want.”
The tip of the bodybuilder Sarah Rodrigues Malta is to have patience and dedication.
“People forget that changes are slow. Also, to know what you’re eating and what kind of nutrient you are eating is important. And Whey Protein is a practical food, a supplement that helps the end result for the athlete.”
And it is so practical it that it ended up in recipes for cakes, pies, breads, sweets, lollipops, pasta dough and ice cream, among others that are shared on the internet.
And there are people making lots of money using creativity and Whey Protein.
According to data from the Brazilian Association of Manufacturers of Nutritional Supplements and Food for Special Purposes, whey protein is the record holder in terms of consumption in Brazil, corresponding to 60% of sales in its segment.
The best time to consume it is immediately after training (in the first 40 minutes), when the muscles are worn out and are eager for nutrients. The important thing is to seek a specialist to calculate the daily protein requirements according to the weight and body composition, physical training and goals.
Here is a recipe, suggestion of Dr. Saliha Mello.
The Microwave Mug muffin.
1- 2 spoons of tapioca
2 – ½ Cup of tea of water
3 – 2 spoons of vanilla whey
4 – 1 Egg
Mix everything in a blender and pour into two mugs that can go to the microwave.
Bake for 3 minutes.
It is ready! Just eat your muffin of whey protein.
I hope I have clarified a little about WHEY PROTEIN. Send any questions send to Dr. Saliha Mello or the bodybuilder Sarah Rodrigues Malta.
A big kiss!! And believe me, there is no magic powder!
