Boost Your Bodybuilding And Fitness Results With Foods That contain Whey Protein?
While there are a lot of buzz about whey protein and protein supplements circulating the market, there are natural whole foods that actually contain whey protein.
Most of these products however are very great and have proven effects in bodybuilding, recovery and growth.
Whey protein generally has immense benefits to health and fitness, making it a popular niche in this category.
An overview of Whey Protein
Whey protein comes from milk and serves as a source of complete protein, which means it provides all the essential amino acids.
Whey protein has a thrilling advantage of digesting quickly, while the body absorbs all the nutrients obtainable from it, harnessing its immense potentials.
Whey protein, a natural byproduct of the cheese-making process, can be concentrated and isolated from the other compounds in milk, and then used to make powder supplements.
It is used in the production of some cheeses, including ricotta. Dried whey is an additive in a number of processed foods, including crackers, pastries and breads. It is also used as a dietary supplement.
Whey protein foods
Here is a great list of foods that have high protein content.
- Ricotta Cheese
All cheeses naturally contain some whey protein due to the processing of dairy milk. Whey protein is a by-product of cheese making process. During this process, the curds separate from the whey.
Ricotta cheese contains the most whey of any whole food because it is made from whey protein and it contains fat, which can be high most times.
If you use ricotta cheese as a dietary source of whey protein, choose the low-fat or part-skim variations to avoid high saturated fats.
Milk contains two types of protein- Whey protein which digests easily and faster and casein which is really slow in digesting. Milk is found to contain proteins that stimulate growth in mammals.
Milk, however, contains high lactose and may cause allergic reactions or gastrointestinal discomfort in some individuals.
Cow’s milk contains high casein-to-whey protein ratio, which means that digestion is likely slower with casein containing about 80 percent casein while goat milk contains proteins that digest more readily in the human body.
Yogurt is another best choice in adding to your diet. Apart from whey protein that it contains, it is also high in calcium, probiotic bacteria, low-glycemic and carbohydrates.
It could be easily incorporated into your diets or even had just like that.
Yogurt also naturally contains some whey protein because it comes from milk. Like most milk products, when incorporated into your diet, would normally produce the right amount of whey protein that would help your body muscles to a greater extent.
- Bread and Other Baked Products
Baked goods, for example, are sometimes given such a significant amount of whey protein during preparation that it nearly becomes as healthy as milk.
According to Baking Management, whey used in bread and other baked goods, like cookies and crackers, can become a substitute for regular flour or fat.
It gives these foods a creamier flavor and better color. Too much whey protein, however, can change its consistency and taste.
- Butter and Creams
Butters and creams with whey are also incorporated into candy-making as well as yogurt and some ice cream processing.
Many cheese-makers are putting whey cream back into its cheese products, giving the cheese a higher fat content, according to UW Dairy Alert.
Thus, some supermarkets and groceries have regular cheddar cheese with whey content in them.
- Fruit Smoothies
Vegetarians, athletes and body builders who want to keep high-protein diets without eating meat can benefit from drinking smoothies blended with whey protein powders such as whey protein.
You can consider this option for optimum results especially if you are lactose tolerant.
A hearty meal treat of cereals, pancake or oatmeal with whey protein, especially in the morning helps jumpstart a person’s metabolism.
These breakfast treats may also be eaten in-between meals as snacks, especially if a person is engaged in active workouts.
Whey protein allergies in lactose-intolerant individuals
Unlike casein protein which is another type of protein that is harder to digest, whey protein can trigger allergies, but it is less severe than casein protein.
Whey contains lactose and should be avoided by individuals who are lactose-intolerant. Dried whey contains close to 80 percent lactose.
Liquid whey, which occurs naturally in dairy products, contains protein, vitamins and minerals, and traces of fat, along with lactose.
There are people can tolerate lactose very well and there are some others who are lactose-intolerant.
A small intake of dairy products affects them causing bloating, stomach upset, eczema, diarrhea, vomiting and anaphylactic shock.
But there are some people in the middle, who make a small amount of lactase that helps them digest lactose easily.
These people can only eat small amounts of dairy products. Any attempt to eat too much, they get the symptoms of lactose intolerance. So, everyone’s level of lactose tolerance is different.
This is not to say that you should totally avoid dairy foods as you can also get meals that are low in lactose content, which should help you digest easily.
Are there other products that contain whey?
Whey protein concentrate is good for making gels and adding a sour flavor to food. Manufacturers use it in cake mixes, breads and as a fat replacer in spreads, fillings and sauces.
Because whey is a natural component of milk, it can be found in yogurt, ice cream, sour cream and other dairy products.
Whey-containing milk is frequently used for waffles, pancakes, muffins, chocolate and pudding. Chocolate candies, nougat and caramel contain whey.
There are also dishes drenched in cheese and cheese sauce such as pasta Alfredo, enchiladas and pizza.
You should be sure of the level of your lactose tolerance and stay on moderation or at best avoid use.
Tips to reduce your risk of lactose intolerance if you are allergic to whey protein
Before you buy any whey protein product, ensure you read food labels. Do not order foods that are served in a cheese sauce or that have been dipped in milk before cooking.
You should prepare more of your food at home and avoid using packaged mixes and processed foods which you might not be sure of.
While you are considering which foods is healthier for you, you should also not forget to be sure of your lactose tolerance level.
You can consult your doctor for this and alternatively, there are whey protein products that are equally great and provide similar health benefits.
To be sure that you don’t gain weight while taking protein, ensure you workout or basically avoid a sedentary lifestyle.