Whey Protein
Brief description
WP comes from the watery portion of milk that separates from the curds when making cheese.
3 main types of whey protein:
Concentrate: Low carbohydrate & fat, the percentage of protein by weight varies, but usually around 50-80%.
Isolate: Further processed to remove all fat and lactose, typically 90% protein by weight.
Hydrolysate: Considered the ‘pre-digested’ form of whey protein. Has undergone partial hydrolysis, doesn’t require as much digestion as the other forms of whey, therefore it is rapidly absorbed.
No difference observed in muscle hypertrophy gains when comparing different protein types(1).
Evidence base
In untrained individuals during the initial weeks of resistance training (RT), protein supplementation (PS), was unlikely to have a significant impact on lean muscle mass & strength. However, as duration of RT increased, PS had a significant effect on muscle hypertrophy and strength(2).
In healthy adults, when combined with RT for > 6weeks, PS was able to increase 1 repetition max strength, fat-free mass (FFM), and muscle size(3).
Improved recovery of muscle function(4) and increased protein synthesis rates(5) following RT.
In older/elderly individuals at risk of sarcopenia (decline in muscle mass & function), PS with RT demonstrated significant effects on muscle mass, strength(6, 7), and physical mobility(8). Protein and RT had greater effects on lean body mass and functional outcomes than just RT alone(8).
May improve body composition, including: body weight, cholesterol(9) and reduction in blood pressure(10).
Recommended serving & duration.
Daily reference intake of 0.8g/kg in a healthy population.
In those exercising, protein requirements increase and range from 1.4-2g/kg(11)
Safety & tolerability(1, 12)
Please consult with your healthcare provider if you have any existing medical conditions, are pregnant or younger than 18 years old.
In healthy individuals with normal kidney function, protein supplementation did not appear to cause damage(12).
In healthy individuals who are exercising, WP did not cause any damage to liver function(12).
These findings seem to be consistent in many large scale studies(1, 11).
References
LH AC, FH SdA, MY MO, R BdBP, T TP, LA FL, et al. Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners. Nutrients. 2019;11(9).
Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015;45(1):111-31.
·Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-84.
Davies RW, Carson BP, Jakeman PM. The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis. Nutrients. 2018;10(2).
Hartono FA, Martin-Arrowsmith PW, Peeters WM, Churchward-Venne TA. The Effects of Dietary Protein Supplementation on Acute Changes in Muscle Protein Synthesis and Longer-Term Changes in Muscle Mass, Strength, and Aerobic Capacity in Response to Concurrent Resistance and Endurance Exercise in Healthy Adults: A Systematic Review. Sports Med. 2022;52(6):1295-328.
Gielen E, Beckwée D, Delaere A, De Breucker S, Vandewoude M, Bautmans I. Nutritional interventions to improve muscle mass, muscle strength, and physical performance in older people: an umbrella review of systematic reviews and meta-analyses. Nutr Rev. 2021;79(2):121-47.
Cuyul-Vásquez I, Pezo-Navarrete J, Vargas-Arriagada C, Ortega-Díaz C, Sepúlveda-Loyola W, Hirabara SM, et al. Effectiveness of Whey Protein Supplementation during Resistance Exercise Training on Skeletal Muscle Mass and Strength in Older People with Sarcopenia: A Systematic Review and Meta-Analysis. Nutrients. 2023;15(15).
Liao CD, Chen HC, Huang SW, Liou TH. The Role of Muscle Mass Gain Following Protein Supplementation Plus Exercise Therapy in Older Adults with Sarcopenia and Frailty Risks: A Systematic Review and Meta-Regression Analysis of Randomized Trials. Nutrients. 2019;11(8).
Wirunsawanya K, Upala S, Jaruvongvanich V, Sanguankeo A. Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis. J Am Coll Nutr. 2018;37(1):60-70.
Vajdi M, Musazadeh V, Zareei M, Adeli S, Karimi A, Hojjati A, et al. The effects of whey protein on blood pressure: A systematic review and dose-response meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2023;33(9):1633-46.
Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14(1):20.
Vasconcelos Q, Bachur TPR, Aragão GF. Whey protein supplementation and its potentially adverse effects on health: a systematic review. Appl Physiol Nutr Metab. 2021;46(1):27-33.
