Who has the objective of hypertrophy (The diet, for example, needs to be rich in some nutrients in order to build muscle fibers. That's why many people bet on whey protein to gain muscle mass. But after all, is it really essential in the process? Understand everything aboutthe subject:

What is whey protein and how does it help to gain muscle mass?

It is a supplement based on whey protein from cow's milk, which is usually absorbed and digested by the body during the recovery period of the muscle fibers (between 30 minutes and one hour after exercise).

The food is classified according to its concentration and filtration, and can be concentrated, isolated, or hydrolyzed. See below what the differences between them are:

• Concentrated: has a lower concentration of protein compared to the others (70 to 80%). In addition, the speed of absorption by the body is slower. It is a good option for people who do not have lactose intolerance This is because there is a greater amount of lactose, fats, minerals, and other nutrients that can trigger reactions;
• Isolated: This version, on the other hand, has a higher protein content (90 to 95%) and its absorption is faster. Furthermore, it can generally be used by people sensitive to lactose, because the amounts of lactose and fat are very low;
• Hydrolyzed: Its protein concentration is 99%, i.e., it is the purest form with the fastest absorption. In this way, the hydrolysate is easily digestible, because when you take it, the protein is broken down into smaller fragments. Consequently, this enhances the anabolic effect and promotes the increase of mass and muscle strength .

But what does this have to do with hypertrophy?

In training, our muscles are stimulated and suffer microscopic lesions in their fibers. Then, during rest, the body begins the recovery stage: besides repairing the lost or damaged fibers, it produces more cells, increasing the size of the muscle.

However, for this to happen properly, the body needs fuel, doesn't it? This is where the role of protein for muscle mass gain comes in: it contains essential amino acids These are compounds that the body does not produce naturally (and we need to acquire them through food), which will help to form new muscle cells.

Thus, whey protein comes in as a facilitator of the process: it provides a lot of protein, which the body absorbs shortly after training.

Read also: Eating out or bringing a lunch box: which is better for losing weight?

Is Whey protein really essential for gaining muscle mass?

As said before, the supplement can be a great ally for those who want stronger and bigger muscles. But it doesn't need (and shouldn't be) the only one.

In addition, whey protein doesn't need to be the only source of the macronutrient: eggs, chicken, beef without too much fat, legumes and dairy products are also good options.

You must pay attention only to your protein demand: that is, the amount of protein you need to eat per day for hypertrophy to be possible. This number varies from person to person, since it depends on gender, age, and training intensity and other factors - but generally it is between 1.6 and 2.2 g of protein for each kilogram of body weight.

That is, if a person weighs 60 kilos, he may have to ingest up to 132g of protein every day. Those who have a busy routine and cannot prepare all the meals at home, for example, can bet on whey to reach this goal! The best, in all cases, is to talk to a nutritionist. He will be able to correctly evaluate the real need for the supplement.

Last but not least: the other macronutrients should not be left out either. "The carbohydrates Just as fats contribute to hypertrophy, especially polyunsaturated and monounsaturated fats (omega 3 and 6, for example), because they participate in the formation of anabolic hormones, such as testosterone", says the nutritionist. Dayse Paravidino .