What foods contain natural sources of whey protein?

Whey protein is a familiar name for all people who are thinking about bodybuilding and go to gyms. Whey protein helps build muscle, improves athletic performance, and accelerates recovery. Undoubtedly, whey protein can be called the most popular sports supplement. The relatively high price of bodybuilding supplements sometimes makes people think of preparing them at home or looking for their natural sources in food. In this article, we will explain to you about the natural sources of whey protein.

What is whey protein?

Whey protein is the liquid that is left over from milk during the cheese making process. This liquid can be turned into powder through special processes and sold as whey protein powder. Whey protein is actually obtained from milk. Milk consists of various nutrients. For example: water, vitamins, carbohydrates and 2 proteins called casein and whey. Milk does not contain 80% casein and 20% whey.

During the process of making cheese from milk, as a result of an enzymatic reaction, whey protein is separated from casein. Whey protein is a complete protein; This means that it contains all 9 essential amino acids for the body. But what are the natural sources of whey protein?

Types of whey protein

Before using natural sources of whey protein Natural alternatives to whey protein Get acquainted, it is better to know the types of whey protein supplements that are found in the market:

• Whey protein concentrate: can have 29 to 89% protein content. In this type of whey protein, there are carbohydrates in the form of lactose and small amounts of fat and cholesterol.
• Whey Protein Isolate: This supplement contains 90% or more pure protein and excess fat and lactose have been removed from it. Whey protein isolate is the optimal choice of whey protein and is considered the most popular type of whey protein.
• Hydrolyzed whey protein: This type of whey protein is easier to digest than others, and the possibility of causing allergic reactions is very low.

What is natural whey protein?

Natural whey protein refers to food sources that can provide the body with a certain amount of whey protein. Since whey protein itself originates from milk, of course, dairy products can be ideal sources of whey protein. Of course, be careful that if you want to get the whey protein your body needs from dairy products, you must use them in large quantities, while if you consume whey protein ready, a protein shake will provide the body with a high amount of protein.

Introducing natural sources of whey protein

Natural sources of whey protein Natural whey protein It is found in all animal milks. Like cow, sheep and goat milk. Non-dairy milks such as almond milk and coconut milk do not contain whey protein. Here are the types Natural substitute for whey protein We present to you:

Goat milk or cow milk

As we explained, about 20% of cow’s or goat’s milk is made up of whey protein. Adults are usually recommended to drink 3 glasses of milk per day, but athletes may need even more. Milk that is rich in protein plays a role in muscle protein synthesis and improves muscle growth.

Greek yogurt

Another natural source of whey protein is Greek yogurt. Greek yogurt is rich in protein and fat-free, which is why it is especially recommended for athletes to use this type of yogurt in their diet. Fortunately, Greek yogurt is available in a variety of flavors on the market and therefore suits most tastes. There are nearly 10 grams of protein in 100 grams of Greek yogurt.

cottage cheese

Other natural sources of whey protein include cottage cheese. Cottage cheese has high quality protein and contains little salt and fat. For this reason, it has many fans among athletes. 100 grams of cottage cheese contains 12 grams of protein.

Protein-rich from natural sources of protein

The protein bar is rich in protein and has a very delicious taste. Usually, significant amounts of whey protein are used in protein bars. Helping to build muscle and lose weight is one of the benefits of using protein bars. Protein bars are nutritious snacks that athletes can use during, before and after exercise. There are about 30 grams of protein in 100 grams of protein bar, which is a significant amount.

Cheddar cheese

Another natural source of whey protein is cheddar cheese. Cheddar cheese is a hard yellow cheese that sometimes has a spicy taste and is produced from cow’s milk. There are more than 20 grams of whey protein in 100 grams of cheddar cheese.

Sour cream

Sour cream is obtained from the fermentation of normal cream by a special type of bacteria. This bacteria produces a mild sour taste. Sour cream is now used in cooking all over the world, but at first it was only used in the nomadic regions of Russia and Eastern Europe. There are 5.7 grams of whey protein in 100 grams of sour cream. Sour cream can be mentioned as the best natural source of whey protein.

Table of natural whey protein sources

You can see the natural sources of whey protein in this table:

Making natural whey protein

We have described the natural sources of whey protein. You can also make homemade whey protein at home. For this you need milk, lemon juice and strainer. It is better to use a dehydrator to speed up your work. During the process of making homemade whey protein, you must allow the whey to dry and then powder it. Click on the link above for more information.

The best time to consume natural sources of whey protein

The best time to consume natural sources of whey protein is after exercise. Note that it is very important to limit fat after training because then it will be absorbed very quickly for muscle repair. So focus on sources of whey protein that are very low in fat. For example: Greek yogurt, cheese and low-fat milk.

Whey protein is also useful before training. Before training, the amount of fat consumed should be low so that protein can be absorbed quickly and help build muscle.

• It is better not to use cheeses and sour cream as the best natural sources of whey protein because they contain relatively high fat and calories. You need more protein than fat to build muscle.

Is it good to use natural whey protein substitutes?

In general, experts recommend that no more than 20 to 33% of the protein needed by the body be provided through the consumption of protein supplements. It means that it is better to get the rest of the proteins needed by the body from natural sources of whey protein or other animal and vegetable proteins. Whey protein powder is one of the most useful bodybuilding supplements and can be very effective for athletes and improving their sports performance. If you do sports professionally, we definitely suggest you to use whey protein.

Consumption of natural whey protein sources for weight loss

To lose weight, focus on foods that make you feel full and compensate for food cravings caused by a lack of calories. Chewing whole foods versus protein shakes can be more productive and effective in this case. This means that you will get better results by eating natural sources of whey protein. Therefore, it is better to go for proteins such as Greek yogurt, which do not contain fat.

Taking whey protein supplements for obesity

When you are trying to gain weight, you should focus on foods that are high in calories but don’t make you feel full. In these cases, our recommendation is to use a protein supplement and use it in combination with water or milk. For obesity, it is better to eat whey protein powder after exercise or with breakfast.

Can whey protein powder be added to food?

Yes; You can easily add whey protein powder to your diet. For example, you can add it to your smoothie in combination with fruits and vegetables or even add it to your soup and other watery foods. Some people even make cakes with whey protein powder and do interesting creations. Athletes usually take whey protein powder mixed with water, milk or juice.

Properties of whey protein

Natural whey protein sources as well as whey protein supplements have the following benefits:

Increase muscle growth

Especially in resistance sports, consumption of whey protein causes muscle building and muscle growth. Whey protein is rich in amino acids and helps to increase muscle mass. Another advantage of whey protein is that it is easily digestible and quickly absorbed by the muscles.

Prevent muscle wasting

After the workout, because you consumed a lot of protein while doing it, you may experience muscle wasting and your muscles are more vulnerable to damage. Consuming whey protein at this time helps to prevent muscle wasting and does not create a problem in muscle growth.

Helping to lose weight, lowering blood pressure, controlling type 2 diabetes, reducing inflammation in the body and reducing blood fat are other benefits of using whey protein.

final word

Whey protein essential amino acids for the body including leucine, isoleucine and includes valine. We introduced natural sources of whey protein to you in this article. It is better to provide 30% of the protein your body needs from protein powder and the rest by eating food sources containing protein. To buy whey protein supplement, the most reliable place we can introduce to you is Positive Green Online Pharmacy.