A healthy, well-balanced diet should include protein, which is essential for the building, repairing and maintenance of muscle tissues. For people who have difficultly consuming adequate amounts of or the right types of protein-rich foods, it may be necessary to use supplements such as whey protein. Whey protein is one of the most commonly used supplements because the body tends to absorb whey faster than other supplemental forms. Whey protein supplements can be conveniently made and consumed in your home with the right ingredients.
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Purchase milk and milk products such as yogurt, cottage cheese and buttermilk. Whey protein is a high-quality complete protein that is present in most dairy products. Milk consists of 27 percent protein overall with 80 percent derived from casein and the other 20 percent from whey. Cottage cheese is made by separating cheese from its water, which is high in whey proteins. For this reason, the water should not be discarded and instead used while cooking other foods such as soups and stews as a broth or in gravy.
Place a small strainer over a small bowl or empty container.
Put a cheesecloth over and into the strainer. If you don't have a cheesecloth, substitute use a double-lined paper towel instead.
Pour a container of yogurt over the cloth into the strainer. Cover with a plastic wrap and place in the refrigerator overnight or for at least eight hours to set properly.
Take the container out of the fridge the next morning and remove the plastic wrap. The hardened white substance in the strainer will be similar to cheese and is often referred to as yogurt cheese. The bowl or container you used will contain a yellow substance that is the whey protein.
- "The Eat-Clean Diet, Fast Fat-Loss that Lasts Forever"; Tosca Reno; 2006
- Diet Health Club: Home Preparation of Whey Protein