Serum is rich in BCAA, which are essential amino acids that improve muscle hypertrophy and reduce the feeling of muscle fatigue, allowing greater dedication to training and a high gain of muscle mass. Whey also finds lactose, which is the sugar in milk that makes it an excellent rehydrator during training, indicated for those who are not lactose intolerant.
Serum can be prepared and used at home, adding it to recipes for bread, pancakes, biscuits, soups and vitamins. Liquid part that is obtained during cheese making, being the source of production of proteins called whey proteins, one of the most used to help gain muscle mass and reduce body fat.
- In addition.
- When whey is removed.
- There is a type of low-calorie.
- High-fat white cheese that is widely used in diets to control cholesterol and lose weight.
- Whey is also found widely in curd.
- A food that can be used in place of yogurt.
Regular serum consumption has the following health benefits
It is important to remember that the consumption of whey protein supplements, available in supermarkets, pharmacies and nutritional stores, should be done according to the advice of the nutritionist. To better understand how this supplement works, see How to Take Whey Protein to Gain Muscle Mass.
The following table shows the nutritional composition of 100 ml of serum.
Sweet or acidic serum, using the process used to separate the serum from the serum, with the highest concentration of minerals in the acidic serum.
The easiest way to get serum at home is to produce curd, as shown below:
Ingredients
Instead of vinegar or lemon, you can use the specific curd renure, which is sold in the supermarket and should be used in accordance with label instructions.
How to prepare:
Mix the milk and vinegar or lemon juice in a saucepan and let stand at room temperature until golden brown. After the reassessed clots are formed, the clots should rupture with a spoon. Let it rest again until more serum is formed. To drain all the serum, it is necessary to remove the serum with a bucket, separating it from the solid part that has formed. If necessary, filter the extracted serum with a strainer.
Resentment can also be used to make cheese and remove whey. The process is similar, but grudge is used instead of vinegar, which gives a sweet serum. See also how to make cream cheese and homemade cheese and learn about its benefits.
The serum obtained at home should be stored in the refrigerator and can be added in preparations such as vitamins, soups and pancakes. In soups, add 1/3 of whey per 2/3 of water. In addition, it can be used to hydrate cereals such as beans, lentils and soy, adding more nutrients to the food.
Whey made with vinegar or lemon juice has a bitter taste, while the reinsurance-based serum purchased from the supermarket has a sweeter taste.
Ingredients
How to prepare:
Whisk all ingredients in blender except flour for about 10 minutes. Pour the mixture into a bowl and add the wheat flour until it becomes a homogeneous dough. Place the dough in a greased rectangular bread pan and cover with a cloth. Separate a small ball of dough and place it in a glass with water. When the ball rises, the dough is ready to bake in a medium preheated oven at 200oC for about 35 minutes or until the bread is ready.
See other foods used to gain muscle mass.