In case you just can’t lose weight, deal with a lot of stress or suffer from any illness, you should definitely add this natural energizer (whey) to your daily diet.
It is packed with electrolytes, provides energy to the body, hydrates the skin and body and it is a much better option compared to commercial energy drinks.
If you have been making cheese for any amount of time, you probably already know that whey is essentially the water you are trying to remove from the curds in order to make cheese.
Whey Drink Composition
Whey is beneficial to health and can be drunk from early childhood until the end of life, and contain less than 1% of proteins and over 93% of water.
Its main ingredients are potassium, sodium, magnesium, phosphorus, iron, zink, copper, cobalt, manganese, molybdenum, vitamins, enzymes and amino acids. It contains only 26 calories per 100 gr, which makes it is great for losing weight.
Natural Remedy For Digestion
Whey contains lactic acid which eliminates excessive bacteria and fungi in the intestines and the low pH of lactic acid supports their work.
Those suffering from bloating, constipation, chronic inflammatory bowel disease, diverticulitis and crams are advised to consume whey on a daily basis. This amazing natural remedy can also help you with fatigue, chronic stress, overeating, overweight, weak immunity, hypertension, stomach problems, candida and liver disease and is a great detoxifier.
Whey Smoothie Recipe
- 1 cup (2.5 dl) of whey
- Two tablespoons of frozen blueberry
- One banana
- One teaspoon of honey
- One teaspoon of cocoa powder
Mix all these ingredients well and drink this energizing and tasty smoothie.
This smoothie has strong diuretic properties, so drink it moderately. It is recommended to take 5 Oz (150 ml) of this drink three times a day. You can increase this dose up to one liter per day after a while.
How To Prepare Whey And How To Use It
One of the best things about this remedy is the fact that you can prepare it on your own or simply buy at the local grocery store. Goat whey is believed to be the most effective one, but cow whey is perfectly fine too.
What is important is to find whey produced from healthy animals that didn’t take hormones. 2.5 gallons (10 l) of milk are enough to prepare 2.3 gallons (9 l) of whey and 2.2 pounds (1 kg) of cheese.
- 0.5 gallons (2 l) of milk
- Lemon Juice
- Clean Bottles
Heat the milk slowly, but don’t boil it and once it is warm pour the lemon juice. The ratio between milk and lemonade is 1 liter on 1 freshly squeezed lemon juice. Leave the mixture for a while, pour it in a bottle and store it in the refrigerator.
You can drink the whey in the way it is described below or create a tasty smoothie. It is good to mention that the sediment of this mixture is actually ricotta cheese which is delicious and very helpful.
Whey Powder Source Of Protein
Protein powders come in various forms. The three common ones are whey, soy, and casein protein. “Whey is the most commonly used because it’s a water-soluble milk protein,” says Peter Horvath, Ph.D., associate professor in the department of exercise and nutrition sciences at the State University of New York at Buffalo.
“It’s also a complete protein, so it’s got all those advantages.” (Complete proteins contain all nine of the amino acids necessary for human dietary needs.) People who are vegan may prefer soy protein, although Horvath notes that its taste is sometimes considered to be more unpleasant, and it doesn’t dissolve as well in water.
If you are looking to burn fat, build lean muscle, boost your immune system and prevent disease, then look no further than whey protein.
Whey is so effective because it provides a more absorbable source of protein than any other type of food or supplement, and it’s easy to digest. No wonder it has become one of the most popular protein supplements on the market today.
If you’re still confused about the benefits of supplementing with protein powders like whey, remember that protein is absolutely essential to rebuilding your cells and tissues, keeping bodily fluids in balance, protecting enzyme functions, supporting your nerves and muscle contraction, and boosting the health of your skin, hair, and nails.
Clearly, getting enough protein in your diet is very important, and using high-quality protein powders is a great way to consume more protein without adding a lot more calories or carbohydrates to your diet.
Whey protein is one of the most popular proteins for athletes and bodybuilders because of its muscle-enhancing effects. Not only does it work to build muscle and enhance your body’s composition, but it also speeds up the recovery of broken down and stressed muscles after exercise.
How Do You Use Whey Protein?
Whey protein is dried and sold in powder form, and it’s easily reconstituted by adding liquid. The best and least processed form is whey protein concentrate, which contains low levels of fat and cholesterol and higher levels of bioactive compounds in the form of lactose.
To use whey protein, simply add one scoop (or about 28 grams) of a high-quality powder to any shake or smoothie. I like to have a whey protein shake for breakfast and another one after my workout. There are a ton of protein shake recipes that can be prepared with whey protein powder.
Prepping protein shakes is an easy and portable way to increase your daily protein consumption, lose weight, build muscle mass and boost your immune system.
Whey Protein Nutrition Profile + What To Look For In A Quality Whey Protein
One scoop (28 grams) of whey protein powder contains roughly the following:
- 100 calories
- 5 grams carbohydrates
- 20 grams protein
- 1.5 grams fat
- 1 gram fiber
- 3.5 grams sugar
- 94 milligrams calcium (9 percent DV).
- 140 milligrams sodium (6 percent DV).
The constituents of whey protein provide high levels of essential and branched-chain amino acids. It is the bioactivity of these proteins that gives whey protein its many beneficial properties.
Benefits Of Whey Protein
- Increases Strength and Builds Muscle.
- Burns Fat.
- Reduces Cravings.
- Stabilizes Blood Sugar Levels.
- Improves Energy.
- Boosts Glutathione.
- Boosts Immunity.
- Improves Heart Health.
- Extends Life Span.
Healthy Smoothie Recipes
Adding a scoop of whey protein powder to any shake or smoothie is an easy way to use whey in between meals or after a workout.
So how can you tell if you’re already getting enough protein? Do the math.
The following daily recommendations come from the American College of Sports Medicine and the Academy of Nutrition and Dietetics:.
The average adult needs 0.8 grams of protein per kilogram of body weight per day.
Those taking part in recreational athletics need 1.1 to 1.4 grams of protein for every kilogram of body weight.
Competitive athletes need 1.2 to 1.4 grams, and those involved in ultra-endurance sports may need up to 2.0 g per kilogram of weight.
Athletes building muscle mass need 1.5 to 2.0 grams per kilogram per day.
Say you’re an adult athlete who wants to build muscle mass, and you weigh about 75 kilograms (165 pounds). The most protein you would need per day is 150 grams. That sounds like a lot. But one 4-ounce hamburger contains 30 grams of protein, 6 ounces of tuna has 40 grams, and a single ounce of cheddar cheese has 7 grams.
Side Effects And Precautions
Despite the many health benefits of whey protein, it should not be consumed by people with a milk allergy or lactose intolerance. If you have a sensitivity to lactose, you may experience gas, bloating, cramps, fatigue, headaches and irritability after consuming whey protein.
Whey products that contain artificial sweeteners, like isolates, may also lead to side effects because they can be more difficult to break down and can cause digestive discomfort.
If you don’t have a whey allergy, then make sure you are using the highest quality whey protein product out there. This will be easier to digest because it’s less processed and doesn’t contain added artificial ingredients or chemicals.
People who are unable to use whey protein should consider trying a vegetable protein powder, like pea protein or sprouted brown rice protein powder, instead. Plus, eating high-protein foods can also be extremely beneficial for building muscle, improving energy and losing body fat.