A nutritionist will help you eat outside to gain muscle without drinking whey, and you will also be strong by eating other foods. With the popularity of sports, many people have begun to pay attention to the amount of muscle mass, and protein is the key to muscle composition, so High-protein supplements are very popular. Faced with a wide range of whey protein infusions, how do you choose? If you want to increase muscles, you need to destroy muscle fibers through strength training, and then supplement with moderate protein to promote muscle growth, so drinking whey protein has become a trend! The nutritionist will first introduce you to whey protein, and then tell you the diet method of "you don't need to drink whey to build muscle, you can also eat other things to stay strong"! Q: First, let’s understand what whey protein is? A: The main components in milk are water, protein, lactose, milk fat and fat-soluble vitamins. The protein is divided into two types: whey protein and casein. Simply put, whey protein is a component of milk. Q: What types of whey protein are commercially available? A: Due to the advancement of processing technology, even if they are all whey protein concentrates, the specifications made by food factories are still subdivided. Nutritionists distinguish these three types based on the properties of the raw materials: Whey concentrate: milk minus casein. The final product also contains part of moisture, lactose, and milk fat. The price of this type of raw material is moderate. Whey isolate: pure whey protein, which has almost removed most of the water, lactose, and milk fat, so the price is higher. Hydrolyzed whey: Cuts the protein into peptide forms that are better absorbed. Of course, you get what you pay for. It’s expensive because it takes a lot of work. You can refer to the schematic diagram to distinguish these three types of whey protein: Q: In addition to whey protein, what other supplementary methods are there? A: Choose the method you like according to the depth of your pocket! If you don’t train very hard and just want to eat enough protein and not lose muscle, nutritionists recommend a more economical method! It’s “milk powder”! Yes, nutritionists aren’t yelling at you, but think back to where does whey protein come from? It’s milk! The milk powder is formed by removing excess water. You then determine the amount of protein according to the intensity of brewing. Although the protein of milk powder is indeed much less than that of commercially available whey protein powder, for adults who eat three normal meals (one meal has the amount of meat in a palm) and do not have strength training, the protein is actually enough. Nutritionists will recommend drinking another glass of brewed milk, just to ensure that you will never suffer from insufficient protein intake, which will lead to muscle loss and cold limbs. Based on the above, if people who mainly engage in static activities are worried about not eating enough protein in their diet, "infused milk powder" is an economical and affordable choice. Q: If you are a vegetarian or lactose intolerant and cannot drink dairy products, what should you do? A: Soybean flour and black bean flour are also one of the sources of high-quality protein, and the cost is lower than milk powder! Nutritionists have also seen special patented soy protein with a protein content as high as 88% (meaning that 88 grams of 100 grams of soy protein is protein), which is almost better than most commercially available whey protein powders! To sum up, if you are a petty bourgeoisie and drinking whey is too expensive, it doesn’t matter! Let’s use “milk powder/soybean powder, black bean powder” instead! And according to research from "The Journal of Nutrition", using a protein blend (containing both soy and milk proteins) is more helpful for building muscles! Today I spent a long time introducing whey protein because it was asked repeatedly in too many lectures. Next, switch to whey protein to vindicate yourself. A nutritionist will help you eat outside to gain muscle without drinking whey, and you can also stay healthy by eating other foods. With the popularity of exercise, many people have begun to pay attention to the amount of muscle mass, and protein is composed of muscle. The key is that high-protein supplements are very popular. Faced with a dazzling array of whey protein brewing products, how do you choose? If you want to increase muscles, you need to destroy muscle fibers through strength training, and then supplement with moderate protein to promote muscle growth, so drinking whey protein has become a trend! The nutritionist will first introduce you to whey protein, and then tell you the diet method of "you don't need to drink whey to build muscle, you can also eat other things to stay strong"! Q: First, let’s understand what whey protein is? A: The main components in milk are water, protein, lactose, milk fat and fat-soluble vitamins. The protein is divided into two types: whey protein and casein.

Simply put, whey protein is a component of milk. Q: What types of whey protein are available on the market? A: Due to the advancement of processing technology, even if they are all whey protein concentrates, the specifications made by food factories are still subdivided. Nutritionists distinguish these three types based on the properties of the raw materials: Whey concentrate: milk minus casein. The final product also contains part of moisture, lactose, and milk fat. The price of this type of raw material is moderate. Whey isolate: pure whey protein, which has almost removed most of the water, lactose, and milk fat, so the price is higher. Hydrolyzed whey: Cuts the protein into peptide forms that are better absorbed. Of course, you get what you pay for. It’s expensive because it takes a lot of work. You can refer to the schematic diagram to distinguish these three types of whey protein: Q: In addition to whey protein, what other supplementary methods are there? A: Choose the method you like according to the depth of your pocket! If you don’t train very hard and just want to eat enough protein and not lose muscle, nutritionists recommend a more economical method! It’s “milk powder”! Yes, nutritionists aren’t yelling at you, but think back to where does whey protein come from? It’s milk! The milk powder is formed by removing excess water. You then determine the amount of protein according to the intensity of brewing. Although the protein of milk powder is indeed much less than that of commercially available whey protein powder, for adults who eat three normal meals (one meal has the amount of meat in a palm) and do not have strength training, the protein is actually enough. Nutritionists will recommend drinking another glass of brewed milk, just to ensure that you will never suffer from insufficient protein intake, which will lead to muscle loss and cold limbs. Based on the above, if people who mainly engage in static activities are worried about not eating enough protein in their diet, "infused milk powder" is an economical and affordable choice. Q: If you are a vegetarian or lactose intolerant and cannot drink dairy products, what should you do? A: Soybean flour and black bean flour are also one of the sources of high-quality protein, and the cost is lower than milk powder! Nutritionists have also seen special patented soy protein, the protein content is as high as 88% (meaning that 88 grams of 100 grams of soy protein is protein), almost beating most commercially available whey protein powders! To sum up, if you are a petty bourgeoisie and drinking whey is too expensive, it doesn’t matter! Let’s use “milk powder/soybean powder, black bean powder” instead! And according to research from "The Journal of Nutrition", using a protein blend (containing both soy and milk proteins) is more helpful for building muscles! Today I spent a long time introducing whey protein because it was asked repeatedly in too many lectures. Next, switch to whey protein to vindicate yourself. In what situations is whey protein indispensable? First of all, we need to understand that exercise is actually a process of destroying muscles. When moderate or medium-to-high-intensity exercise is continued for more than 1 hour, it can easily lead to excessive muscle damage. To repair muscles, protein is key! Therefore, when choosing a suitable nutritional supplement, you must not only consider the intensity and time of exercise, but also the digestibility of protein! In this way, the protein you eat can be used effectively to help your muscles become healthy and strong. Generally speaking, meats such as chicken and beef contain not only protein but also fat, so it takes at least 4 hours to be fully absorbed. If it is a food with a high fat content, the digestion time will be longer; and liquid food such as milk and soy milk, Approximately between 1.5 and 2 hours. Therefore, if you have eaten a meal (containing one and a half palms of meat) 4 hours before exercise and do not feel hungry, and the exercise time is less than an hour, there is no need to supplement nutrition immediately after exercise! The following is the most frequently asked Q&A by nutritionists to help you understand nutritional supplements before and after exercise: Q: In addition to eating tea eggs before exercise, are there any other ways? A: Although tea eggs are very warm when eaten hot, please note that sometimes they are cooked for too long, which results in a hard texture and requires more time for metabolism. If you don’t have time to eat dinner and have to exercise, nutritionists suggest that chawanmushi or soft-boiled eggs will be better absorbed! Q: Who is suitable for whey protein powder? A: The advantages of whey protein powder: fast absorption, easy brewing, and fixed nutritional formula. For ordinary people, nutritionists focus on training intensity and time when choosing this kind of nutritional supplements. For example, for people who want to exercise at moderate to high intensity but don’t have time to eat, it is quite suitable to supplement whey 30-60 minutes before and after exercise. of.

In addition, if you are a bodybuilder or athlete, your daily intake of protein is very large, and it is difficult to eat this amount of food in your daily diet. Whey protein can also be a way to supplement protein in large amounts! Q: Should I choose high-calorie or low-calorie protein powder after exercise? A: For post-exercise replenishment, it is not enough to eat protein alone. Protein and sugar should be mixed in a ratio of 1:3 to most effectively repair damaged muscles. At this time, weight-gaining type whey protein powder is most convenient. Some people also call it muscle-gaining powder or high-calorie protein powder. This type of protein powder has been adjusted to enough sugar, so there is no need to eat extra. Banana! Q: If you don’t like drinking, are there any other options? A: Nutritionists love to take advantage of the opportunity to eat pudding, though! Remember to choose the egg pudding with a "dense texture"! The main ingredients of this pudding are eggs, milk, and sugar, which are steamed and baked. The ratio of protein to sugar is just about 1:3. Friends who like sweets can eat two at a time without any problem! For those of you who want to increase your muscles, we all understand that exercise intensity and frequency are the core. Don’t forget that “abs are made by eating.” Exercise and nutrition complement each other and are indispensable! Whey protein has many advantages, and other foods also have its benefits. A thorough understanding will prevent you from favoring one side. A nutritionist will help you eat out and create your own eat-out kitchen in every corner of your life! About the author: Nutritionists take you out to eat is a management team composed of experts in the three fields of nutrition, sports and beauty. We both absolutely love food! "How to slim down, stay fit, and beautify your body through eating out" is what we strive to do! Official website where nutritionists take you to eat out