Whey is rich in BCAAs, which are essential amino acids that potentiate muscle hypertrophy and reduce muscle fatigue, allowing greater dedication to training and a high gain in muscle mass. In whey milk also has lactose which is the milk sugar which makes it an excellent rehydrat during training, indicated for those who are not lactose intolerant.
It is possible to make and use whey at home, adding it to recipes for breads, pancakes, biscuits, soups and vitamins. a liquid portion obtained during cheese production, the source of production of proteins known as whey protein, one of the most used to help gain muscle mass and reduce body fat. In addition, he
In addition, when removing the whey, there is a type of white cheese that is low in calories and fat, much used in diets to control cholesterol and lose weight. Whey is also very present in the curd, food that can be used instead of yogurt.
Benefits of Whey
Regular consumption of whey provides the following health benefits:
- Stimulate the gain of muscle mass, especially in people who practice physical activity regularly and in the elderly;
- Accelerate muscle recovery after training;
- Reduce muscle breakdown by being rich in BCAAs;
- Helping in weight loss as it reduces the production of body fat and the feeling of hunger;
- Favor the maintenance of muscle mass during diets for weight loss;
- Help maintain bone health by being rich in calcium;
- Improve mood, being rich in tryptophan, the precursor of a brain hormone that gives the feeling of well being;
- Help control blood pressure by keeping blood vessels relaxed;
- Strengthen the immune system by containing antibodies.
It is important to remember that the consumption of the supplementary whey protein, available in supermarkets, pharmacies and stores of nutrition products, should be done according to the nutritionist's advice. To better understand how this supplement works, see How to Take Whey Protein to Gain Muscle Mass.
Nutritional composition
The following table shows the nutritional composition of 100 ml of whey.
| Quantity: 100 ml of whey | |
| Carbohydrate: | 4 g |
| Protein: | 1 g |
| Fat: | 0 g |
| Fibers: | 0 g |
| Calcium: | 104 mg |
| Phosphor: | 83.3 mg |
The serum of milk with sweet or acidic flavor, depending on the process used in the separation of whey, with the acid serum containing the highest concentration of minerals.
How to get whey at home
The easiest way to obtain whey at home is through the production of curd, as shown below:
Ingredients:
- 1 liter of milk (can not use box milk, also called UHT)
- 5 and 1/2 tablespoons of vinegar or lemon juice
Instead of vinegar or lemon, you can use curd specific curd, which is sold in the grocery store and is to be used as directed on the label.
Method of preparation:
Mix the milk and the vinegar or lemon juice in a pan and leave to rest at room temperature until curdling. After forming the rennet clots, you should break the clots with the help of a spoon. Let it rest again until more whey is formed. To drain all the serum, the serum should be removed with the aid of a shell, separating from the solid part that was formed. If necessary, coat the serum with a sieve.
The rennet can also be used to make the cheese and withdraw the whey from the milk. The process is similar, but the rennet is used instead of the vinegar giving rise to a sweet whey. Also see how to make cream cheese and homemade cheese and know its benefits.
How to use whey
The whey from the milk obtained at home should be stored in the refrigerator and can be added in preparations such as vitamins, soups and pancakes. In soups, add 1/3 of serum to every 2/3 of water. In addition, it can be used to moisturize grains such as beans, lentils and soy, adding more nutrients to the meal.
The whey milk produced with vinegar or lemon juice has acid taste, while that which is made from the curd purchased at the supermarket has sweeter taste.
Milk Whey Bread
Ingredients:
- 1 and 3/4 cups of whey extracted from cheese or milk
- 1 whole egg
- 1 tablespoon of sugar
- 1/2 tablespoon of salt
- 1/4 cup of oil
- 15 g of yeast
- 450 g whole wheat flour
Method of preparation:
Beat all the ingredients in the blender, except the wheat flour, for about 10 minutes. Pour the mixture into a bowl and add the flour until a homogeneous mass. Put the dough into a greased rectangular shape to form bread and cover with a cloth. Separate a small ball of dough and put in a glass with water. When the ball rises, the dough is at the point to bake in a medium oven preheated to 200ºC for about 35 minutes or until the bread is ready.
See other foods used to gain muscle mass.
