How To Use On Whey Protein Properly? 7 Must-Try Ideas

Feb 24, 2023 - Views: 601

Rating: 4.8 - 51Votes

Knowing how to use on whey protein will help you be fitter and healthier. 

So, what is whey protein, and how beneficial is it to your health and daily activities? This article will give you useful information about it. 

Especially, we provide 7 great and easy recipe ideas that allow you to use your whey protein best. 

Look at our ultimate guide on using whey protein properly below. 

A guide on how to take whey protein

A guide on how to take whey protein

What Are Types of Whey Protein?

Whey protein is a protein mixture found in whey, a by-product of cheese making. It is often sold as a flavored powder added to shakes, protein bars, and meal replacements. 

Also, whey is found in the watery milk portion and accounts for 20%, while casein takes up 80%. When cheese is made, the fats in the milk are coagulated, and whey is separated as a by-product.

There are 3 common types of whey protein; the main difference is how they are processed.

Concentrate

This is the least processed whey protein type, made by simple drying and filtration. 

Whey protein concentrates typically offer the greatest health benefits. This is because their subfraction of bioactive proteins retains their original, undenatured form.

Whey concentrate

Whey concentrate

Isolate

Whey protein concentrate is further processed and purified to produce whey protein isolate; as a result, it is richer in protein.

However, this type of whey protein does not have exactly the same health benefits as whey protein concentrate. 

There are various whey isolate products that are offered on the market at a reasonable price with good taste. 

You can use Dymatize ISO 100 Whey Protein Powder Isolate, Gourmet Chocolate, 5 lbs, to feel the great benefits of this whey type to your body and health. 

Hydrolysate

This type is enzymatically broken down (pre-digested) into smaller peptides for more rapid absorption. 

But again, you lose some of the health-boosting properties of whey protein concentrate.

You can see the differences between the three main whey types in the table below: 

Whey protein concentrate

Whey protein isolate

Whey protein hydrolysate

Up to 80% rich in protein 

Up to 90% rich in protein 

Up to 99% rich in protein 

Slow absorption 

Really fast absorption 

Extremely degraded, rapid absorption

Retains all immune system boost benefits

Retains a lot of immune systems boost benefits

Retains no immune system boost benefits

Higher concentrations of lactose 

Lower concentrations of lactose 

Almost zero lactose 

Cheapest form of whey 

Good value for money 

Expensive 

Excellent taste 

Very good taste 

Awful taste

Applied to protein drinks, pastry, and bakery products, 

Supplementation products, protein drinks, nutritional products

Medical, infant, and sports nutritional products 

What Are The Benefits of Whey Protein?

Whey protein has a very high nutritional value, and scientific studies have discovered many health benefits.

Below are some health benefits of whey protein you should consider.

Source of high-quality protein

A high-quality and complete protein comprises all essential and useful amino acids. 

It is also highly digestible and absorbed quickly from the intestine compared to other proteins, making it one of the best protein sources available. 

Increase muscle mass and strength

High protein intake helps build muscle mass and increase strength while reducing muscle breakdown during weight loss. 

What is the best protein whey for intensifying strength and building muscle? You can choose common products such as Momentous Essential Grass Fed Whey Protein to build muscle and strength. 

Whey protein helps build muscle

Whey protein helps build muscle

Treat type 2 diabetes

Whey protein effectively eases blood sugar levels. Thus, knowing how to take whey protein before or with high-carbohydrate meals is an effective method for type 2 diabetes. 

Reduce inflammation

Whey protein can lower C-reactive protein blood levels with high doses, indicating that it may reduce inflammation.

Chronic inflammation may be harmful and is a risk factor for many diseases. 

Whey assists in lowering inflammation

Whey assists in lowering inflammation

Improve satiety and promote weight loss

Eating a lot of protein is a useful way to lose weight. 

How to use whey protein for weight loss? Increasing protein consumption is a well-known weight loss strategy.

Others benefits 

Apart from the above advantages, whey protein also has some other benefits such as: 

  • good for inflammatory bowel disease

  • increase the antioxidant defenses of body

  • Reduce the blood fats’ effects

  • satiating, helping reduce hunger

  •  reduce blood pressure

How To Use On Whey Protein?

Because whey protein greatly benefits your health, it’s essential to know how to use it effectively. 

Let’s explore the recipes below to know how to use whey protein better. 

7 simple ways to use whey protein

7 simple ways to use whey protein

Whey shake or smoothie

You can shake whey protein and mix it with fruit and other ingredients to vary the flavor and nutritional value. 

First, add liquids first to mix or blend fruits easier and then add any fruit type you like, such as pears, fruit juice, banana, peaches, mango, watery fruits, etc. 

Next, add blended ice cubes to cool and thicken whey protein shakes, giving them the consistency of smoothies and shakes.

Besides, whey protein shakes benefit from the addition of flavor-enhancing ingredients. You can add some things such as honey, cinnamon, nutmeg, yogurt, chocolate, vanilla, and strawberry. 

Mix with water

Coaches and athletes always recommend taking whey protein with water, as mixing it with other liquids can delay protein absorption. 

Water adds no calories, fat, or carbohydrates to your shake; thus, it is the ideal choice if you don’t know how to use whey protein to lose weight. 

Use water with whey protein

Use water with whey protein

Mix with milk

Whey protein with milk is delicious. It has a creamy taste and is more palatable than water. It tastes just like the milkshake you get at a restaurant. 

However, adding milk also adds calories, fat, and carbohydrates. Therefore, it is not recommended for those who are losing weight or are in the process of losing weight. 

Milk can also cause stomach problems in people who are lactose intolerant. 

Protein pancakes

Substitute flour for whey protein in your next batch of pancakes for a low-carb and high-protein version of your favorite breakfast. Top with whipped coconut cream and berries to keep the sugar down. 

Cutting out sugar and processed carbs and eating a high-protein breakfast keeps you feeling full for hours and helps stabilize blood sugar and mood. 

Protein pancakes

Protein pancakes

Energy balls

High-fat, high-protein, low-carb snacking is the best secret to sustained fat loss, energy, and better cognitive function.

If you haven't yet made your High Protein Mint Chocolate Energy Balls, try them. 

You'll be surprised at how effectively they reduce sugar cravings and keep you satiated until your next meal.

Make frosting

Turning frosting into whole food is one of the effective ways to use whey protein. Plus, an extra whey protein scoop won't fix a super sweet dessert and acts as a thickening agent.

Here are what you need to make the frosting:

  • 8 oz. softened and full-fat organic cream cheese

  • ½ stick of grass-fed butter

  • Liquid organic stevia appropriate amount

  • 2 scoops whey protein (Vanilla or Chocolate)

Make whey protein frosting

Make whey protein frosting

Add to soups or stews

Whey protein powder is great for stews and soups, especially vegetarian ones. 

Get all the essential amino acids, and muscle-building branched chain amino acids by adding 2-4 scoops of unflavored organic whey protein powder per can. 

Take the broth and blend the protein powder in an immersion blender. Then add the mixture back to the stir and pot.

How Much Protein To Take?

Many people use whey protein, but there seems to be a lot of confusion about how much protein to take. 

Active adults

For those with an active lifestyle, you should consume 0.8-1.2 g of protein per kg of body weight daily. 

For instance, a person weighing about 130 pounds (60 kilos) needs about 60 grams of protein daily. 

Whey protein dosage for adults

Whey protein dosage for adults

Athletes and people lifting weight

A person, athlete, or runner who lifts weights four or more days a week may consume up to 1.8-2.2 g of protein per kg of body weight daily. 

For both groups, calculate how much protein you are already getting from your daily diet, and take the rest with whey protein.

Frequently Asked Questions (FAQs)
1. When should I take whey protein?

Whey protein can be taken as a dietary supplement before or after a workout, in the morning at breakfast, or the evening before bed. 

Choose to take your whey supplement within 30 minutes after (the post-workout meal).

2. Can I drink whey protein every day?

Yes, you can. Whey protein is safe. You should use 1–2 scoops (25–50 grams) of whey protein dose per day. 

According to the Medicine Institute, healthy adult women can take at least 46 grams of protein daily. And adult men should need at least 56 grams of protein each day.

3. What are the side effects of whey protein?

Whey protein is probably safe for most adults if taken appropriately. Yet, high doses may cause side effects such as acne, increased bowel movements, thirst, nausea, gas, loss of appetite, fatigue, and headaches. 

Bottom Line

Above is the ultimate guide on using whey protein properly to build muscle and improve your health. Whey protein comes in 3 main types and gives your health various benefits. 

Hopefully, you can get information about it after reading this post and know how to use on whey protein with our suggested recipe ideas.

Rating: 4.8 - 51Votes

7 Comments

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  1. Aayushman Subramanian

    Aayushman Subramanian

    My protein whey powder says to use 25g protein or 35g total per serve, but I read online that 40g of protein in one serving (whatever the source) is good. What should I do?

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    1. Rylee Hopkins

      Rylee Hopkins

      So, the grams of your powder and grams of protein are two different measurements. So whatever your powder says, the grams of powder (probably 1 or 2 scoop worth, instructions should tell you) is how much to mix. In the nutrition facts, it will list how many grams of protein are in there (and also if it is a 1 or 2 scoop serving).

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    2. Kade Fuller

      Kade Fuller

      25g is the amount of protein per scoop 35g is the weight per scoop. So your protein is 25/35 = 71.4% protein per weight

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    3. Camden Jones

      Camden Jones

      It’s wrong. Your body uses all of the nutrients that it gets

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  2. Komal Rattan

    Komal Rattan

    Hi, I started working out about 4 months ago and have seen a massive change in my body and energy levels. I've reached a point where natural sources of protein aren't enough to recover post workout but am finding it difficult to choose the right brand of whey protein.
    Can someone share some tips on finding a good brand? All brands seem to be marketing themselves as the best, and most YouTubers are paid by one brand or the other.

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    1. Mckenna Cooper

      Mckenna Cooper

      As long as you’re not accidentally buying a mass gainer, it’s hard to go too wrong. Just try some flavors and brands out, they are ultimately pretty interchangeable and a lot of it is going to come down to personal preference

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    2. Lakshmi Chandran

      Lakshmi Chandran

      Stay away from the bottom shelf stuff and pretty much any of them are good. I'm a big fan of Optimum Nutrition personally. Mixes well, tastes good, reasonably priced

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