Homemade Whey for building muscle and pickling
Whey is a protein found in milk. Many bodybuilders use powdered whey as a supplement because it is a high-quality, complete protein. In addition, whey is excellent at promoting muscle growth and repair.
Whey naturally occurs when raw milk turns sour. It separates into whey, a semi-translucent yellowish liquid, and milk solids. Milk contains two main types of protein: whey and casein. Casein is very hard for us to digest and is a common cause of dairy allergy or sensitivity. Fortunately, casein stays with milk solids when milk sours. Liquid whey contains mostly whey protein.
Health Benefits Of Whey
- Whey made from yogurt or cultured milk is full of Lactobacilli, bacteria that can improve gut health.
- Whey is an excellent source of protein and helps build and maintain muscle mass and healthy body weight.
- It’s highest in branch-chain amino acids that help repair muscles and build muscle mass if taken after exercise.
- It’s also high in cysteine, the amino acid needed for detoxification and the formation of glutathione—the most powerful antioxidant in our body.
How to Use Whey
Whey has a lightly sour and salty taste. You can take it as “medicine” by spoon, but there are better ways to consume it.
- If you don’t have dairy sensitivity, you can try whey as a starter for many ferments.
- Add it to smoothies and soups.
- Use it as a replacement for water in baking.
To make whey, I highly recommend using organic, plain whole milk yogurt with live cultures. I use Seven Stars Farm Original Plain yogurt, which is made right on a Pennsylvania farm. It’s the best yogurt I could find.
Whey for building muscle
Ingredients:
1-2 lb high quality whole plain yogurt with live cultures
Directions:
- Line a 1-2 quart glass jar with a nut milk bag, cheesecloth folded several times, or a piece of clean dishtowel. Leave space (a couple of inches) underneath the fabric where the whey will collect. Secure the fabric with a rubber band or a string.
- Carefully pour the yogurt into the nut bag or fabric and let it drip into the jar.
- The liquid that collects at the bottom is whey. Make sure the whey and the yogurt don’t touch.
- After a couple of hours, you will have a more solid yogurt on top that resembles Greek yogurt, and the liquid whey will be separated at the bottom.
- Transfer the whey into a glass jar with a lid. You can use it immediately or cover it and store it in the fridge for 4-6 months. Before each use, use your nose to check the quality of the whey. Fresh whey should have a very slight sour smell.
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