Proteins are made up of amino acids and are the "building blocks" that build our body. Every time you work out, you break down muscle mass, especially if you do it regularly. For this reason, a diet rich in proteins is absolutely essential for building muscles. Whey protein is also an important and effective element in a weight loss plan, as it can satisfy hunger by providing the nutrients and energy needed throughout the day. Those of whey are a very nutritious type of proteins that are isolated, in fact, from whey (a liquid substance resulting from the cheese production process). Fat is removed, which is why it is a healthy supplement. Most of this type of protein is sold in powder form and is very easy to take with other basic ingredients. However, it is important to know that it is a lower quality product than egg proteins, both in terms of biological value and protein index. Remember that these proteins are not suitable for lactose intolerant individuals, unlike those of eggs.
Steps
Part 1 of 4: Calculating the Protein Need
Step 1. Get a protein requirement chart from a supplement store or online
An excess of daily protein can cause several negative side effects, especially in the kidney, so this table is an indispensable tool when you decide to use whey protein supplements. You can do some research online to find calculators too.
Step 2. Calculate how much protein you need based on your weight
Adults, both male and female between the ages of 19 and 50, should consume 8 grams of protein per 10 kilograms of weight every day (in other words 0.8 g of protein per kilo). For example, if we consider a 70 kg person, we know that he should consume about 56 grams of protein per day.
- In general, athletes doing speed and strength disciplines should get 1.2-1.7 g of protein per kg of body weight, while for an endurance athlete it is better to get 1.2-1.4 g of protein per kg. kg of body weight.
- Hence, an athlete weighing 80kg should consume around 95g of protein per day to meet the minimum level of 1.2g / kg.
Step 3. Determine your current protein intake
With the help of a nutritional calculator, it calculates how much protein you eat at each meal and, if necessary, how many per week. This way you can understand what quantity you need to integrate.
You can find many calculators online to know the protein content of your daily meals or on a weekly scale. By following this link you will have a good example, even if in English
Step 4. Determine the amount of protein you need to get from supplements
If your protein requirement, which you calculated using the table, is greater than the amount you guarantee through food alone, then you can make up the difference with whey proteins. After you have found the amount of protein you eat each week with the help of the nutritional calculator, subtract this value from the theoretical requirement indicated by the table. The difference thus calculated represents the amount of protein you need to get from the supplements.
Also, if you are a male who trains regularly, this type of protein allows you to recover from exertion more quickly
Part 2 of 4: Making a Protein Shake
Step 1. Use a blender
Mixing the ingredients in a blender glass is the most convenient way to make a smoothie. Follow the instructions on the packaging of the protein powder to dose the right quantities and to dilute them respecting the correct proportions with liquids and other ingredients; in this way you will get a homogeneous mixture.
If you don't have a blender, you can use a hand blender, shaker, or whisk or fork to combine all the ingredients in a glass or bowl
Step 2. Choose your favorite flavor of milk protein
There are various flavors on the market, such as vanilla, strawberry, blueberry, banana, chocolate and others.
Step 3. Mix the fruit or other ingredients
Whey protein shakes can be made with fruit and other ingredients to vary both flavor and nutritional value. You can find many recipes in cookbooks and online, so you can always experiment with new smoothies. To make mixing easier and better incorporate fruit, always add liquids to the blender glass first. Based on your preferences, you can add 240 or 480 ml of the following ingredients (in the case of solid foods, calculate the equivalent of one or two breakfast cups):
- Fruit juice;
- Banana;
- Fishing;
- Pear;
- Mango;
- Fruit with a high water content, such as oranges, pineapples and watermelon;
- Cow, soy, almond, coconut or other low-fat milk.
Step 4. Add ice cubes
The crushed ice makes the smoothie thicker and cools it, thus giving it the texture of a milkshake. Alternatively, you can freeze bananas, raspberries, and other fruits (or you can buy them frozen) and add them to the drink. You can also make frozen milk cubes and use them to replace regular ones.
Step 5. Incorporate ingredients that add flavor to the smoothie
These protein preparations are much tastier if you add some ingredients that improve their flavor. Use them to make the smoothie more appetizing and to adapt it to your tastes. Here are some tips you should consider:
- Honey;
- Vanilla, nutmeg or cinnamon;
- Yogurt;
- Dried fruit such as raisins, apricots and dates;
- Milkshake powders with vanilla, chocolate, strawberry and so on.
Part 3 of 4: Gain Muscle Mass with Whey Protein
Step 1. Consume whey protein for breakfast
Add about 14g of peanut butter and one measuring spoonful of protein to your breakfast cereal (preferably oat). Mix everything with a spoon and consume them immediately. Adding protein to this meal allows you to increase your daily protein intake without having to make major changes in your diet.
For extra protein, you can add a tablespoon of peanut butter
Step 2. Eat proteins before training
Drink a protein shake 30 minutes before your exercise session. As you exercise, muscle fibers break down and carbohydrate (glycogen) stores are depleted. A pre-workout shake helps you prevent the destruction of muscle tissue and provides you with more energy.
Step 3. Eat protein after training
You need to nourish the muscles as soon as you finish exercising, to help the body recover. There is scientific evidence to support the fact that whey protein intake after a training session increases protein synthesis and, ultimately, strengthens muscles.
Step 4. Incorporate whey protein into your last meal of the day
Sprinkle the food that makes up your last daily meal with an approximate amount of protein powder. In this way the level of amino acids present in the body remains high even during sleep and helps to generate muscle tissue.
Alternatively, you can drink a smoothie before going to bed to prevent the normal protein breakdown that occurs during sleep, thus increasing muscle protein synthesis throughout the night
Part 4 of 4: Promote Weight Loss with Whey Protein
Step 1. Determine how much whey protein you need to integrate into your diet
There are many food plans for those who want to exploit the potential of this product to lose weight; however, it is generally recommended to supplement the diet with whey protein and not to use smoothies as a meal replacement. The benefits obtained are a greater sense of satiety and therefore a lower desire for food, which leads to weight loss.
- Include whey protein in a low calorie diet. These perform best when they are part of a well-balanced and healthy diet.
- Remember that high-protein, low-carbohydrate meal plans negatively impact your health. Always try to eat healthy and balanced.
Step 2. Supplement your diet with whey protein to encourage weight loss with protein shakes
When you want to lose weight, you need to add fiber and avoid most sugars. You can achieve this by including fruit and vegetable protein shakes. Here are some ideas about it:
- Add blueberries and raspberries, both of which are high in fiber and low in sugar.
- Alternatively, consider spinach or cucumber. Both are high in fiber, but they don't taste as strong as other vegetables, so you can incorporate them into your smoothie without getting an unusual taste.
- Avoid honey, maple syrup and sugar. They are all highly sugary and deleterious products for your diet. Fruit naturally sweetens the smoothie.
Step 3. Drink the whey protein shake or milkshake before a meal
This way you feel full, full of energy and reduce the desire for other foods. A study conducted on people who drank a protein shake before going to a buffet found a reduction in the amount of food consumed compared to those who had not taken it.
- Replace your higher calorie meals with a milkshake or smoothie for quick weight loss results. If you replace smaller meals with the protein shake, you are encouraging weight loss, but at a slower rate.
- Drinking a protein shake also lowers postprandial blood sugar and improves insulin levels.
Advice
There are three types of whey protein: isolate, concentrate, and a blend of the first two. The isolated ones are the purest and best for the body, but they are also quite expensive; the concentrated ones, on the other hand, have a higher fat content. The blend, of course, is a combination of the first two. Concentrated protein and blended protein are both acceptable and fine for those who have to be careful about the price
Warnings
- You can do a search online for the side effects of whey protein.
- As with any other nutrient, an excess of protein can also be harmful. Those in excess are broken down and excreted, but put stress on the kidneys. In this regard, the scientific debate is still very heated. Always consult with your doctor or dietician before supplementing your diet with whey protein and get a protein table that tells you how much you need based on your body weight.
