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

Whey for building muscle


1-2 lb high quality whole plain yogurt with live cultures

  1. 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.
  2. Carefully pour the yogurt into the nut bag or fabric and let it drip into the jar.
  3. The liquid that collects at the bottom is whey. Make sure the whey and the yogurt don’t touch.
  4. 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.
  5. 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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