Protein from your diet provides the building blocks for your own proteins, and adequate protein intake is essential for cellular and tissue health. One possible source of protein in your diet is whey, a class of proteins found in milk. Whey is also used in a range of dietary supplements and food products, and there are several ways to eat whey as part of a balanced diet.
In Dairy Products
Dairy products contain whey. Since whey makes up a component of mik, many foods that list milk as an ingredient, including yogurt, cheese and even ice cream serve as a source of whey protein. When selecting dairy products for whey content, choose foods rich in overall protein, such as a Greek yogurt or plain milk. To prevent weight gain and saturated fat intake, avoid regular consumption of high-fat dairy products such as ice cream, butter or full-fat milk and cream.
As Protein Bars
Many protein bars contain whey protein. Protein bars provide a convenient snack or post-workout meal, or may even take the place of regular meals. Depending on the intended use of the bar -- as a snack or as a meal replacement -- the products may contain additional nutrients, such as dietary fiber, vitamins and minerals. Many protein bars may contain refined sugars and carbohydrates; read the labels and select bars with low levels of added sugar.
In Protein Shakes
Protein shakes provide whey proteins. Like protein bars, protein shakes may be marketed as post-workout supplements intended to be consumed in addition to a balanced diet, or as a meal replacement program designed for muscle building or weight loss. Available in a range of flavors, whey protein shakes come ready-made, or as protein powder to be mixed with water or milk.
Warning
While a rich source of whey protein supplements a healthy diet, Northwestern University warns that relying on whey as your sole source of protein may lead to weight gain and decreased energy due to a lack of carbohydrate intake. If you plan to follow a diet rich in whey protein shakes, consult with a doctor or registered dietician to plan a diet to meet your body's needs.
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