Protein is the building block of cells and should be taken every day to strengthen muscles and energise oneself. Two types of protein are the most nutritious- casein and whey. Whey protein is better suited for workouts and to fulfil nutritional deficiencies because of its amino acid profile and rapid absorption. Whey protein is the translucent liquid that floats above protein-rich dairy products. Our body cannot make whey protein, so we should take it through food. The vegetarian diet lacks protein, making it necessary to take protein supplements or high-protein foods.
While whey supplements are popular, the best natural sources include cow and goat milk, cheese, and yoghurt. Those who do not wish to take supplements can opt for whey protein-rich foods.
Milk byproducts like cheese, yogurt, and sour ice cream are good sources of whey protein. However, cheese and ice cream are high in fats, which can hamper the quick absorption of protein after a workout- opt for low-fat greek yoghurt, ricotta/cottage cheese, and milk.
Ricotta/Cottage Cheese:
This high-moisture cheese is among the best sources of whey protein- the quantity of whey depends on whether it’s made entirely from whey or a mixture of whey and milk. The floating liquid layer on top of cottage cheese is also whey protein.
Cow/Goat Milk
Milk has about 20% whey effective in stimulating muscle growth after a workout. Unlike Casein protein- the other protein in milk- Whey protein is high in the amino acid leucine, essential for muscle protein synthesis. The proteins in goat milk are similar to cow milk.
Yoghurt
Yoghurt is obtained by fermenting milk with friendly bacteria called yogurt culture.
Besides whey, yoghurt contains calcium, potassium, probiotics, and vitamins B12 and riboflavin. Opt for an unstrained version to enjoy the benefits of whey.
Home-made whey protein
One can easily make whey protein at home.
Place a sieve on an empty bowl
Cover it with a muslin cloth.
Spread curd on the cloth and cover it with a plastic wrap.
Refrigerate overnight for 8-9 hours.
You’ll get the liquid whey protein in the bowl, while hung curd will form inside the muslin cloth.
Include whey protein in your diet to increase your protein intake. It’s a high-quality protein source that the human body can absorb rapidly and use efficiently for muscle building and maintenance. It contains all essential amino acids, antioxidants, and immunoglobulins, which help in muscle protein synthesis, muscle recovery, weight loss, and boosting immunity.
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