Whey protein A
Tops up daily protein; the source of protein matters less than its total amount
Citable fact
«Whey protein» — evidence level A. Dosage: 20-40 g per serving depending on body weight; daily protein 1.6-2.2 g/kg for muscle growth, up to 2.4 g/kg with a calorie deficit. Forms: concentrate, isolate, hydrolyzate. Source: PMID 28642676, permanent link to the source in the list below.
How it works
A rapidly digested protein with a high leucine content stimulates muscle protein synthesis through the mTORC1 signaling pathway. The peak of amino acids in the blood is after 60-90 minutes.
Dosage and intake
20-40 g per serving depending on body weight; daily protein 1.6-2.2 g/kg for muscle growth, up to 2.4 g/kg with a calorie deficit. Forms: concentrate, isolate, hydrolyzate.
The timing is secondary: the total protein per day matters more than the "anabolic window". 2-4 servings of 0.4 g/kg distributed evenly during the day.
Forms
Whey concentrate and isolate have been studied, less often the hydrolyzate; the difference in the final effect between them is small. The isolate is preferable in lactase deficiency.
What is confirmed
- Meta-analysis: adding protein to strength training gives on average +0.3 kg of fat-free mass over 12 weeks
- An additional gain in strength and mass is noticeable only if the usual diet does not cover the protein requirement
- The isolate causes few GI symptoms in lactose intolerance
- Helps preserve muscle with a calorie deficit and in people over 60
Adverse effects and limitations
- In people with lactase deficiency, bloating and diarrhea from the concentrate are possible
- Acne and skin reactions are possible in predisposed individuals
- With a marked excess of protein (above 2.5 g/kg) the load on the kidneys increases in kidney disease
- Milk protein allergy is an absolute contraindication
Interactions
- When taking warfarin, the stability of vitamin K intake from the diet must be monitored
- High protein doses increase dehydration if too little water is drunk
Who must not use it
- Under 18 years: Acceptable for adolescents as part of the diet if ordinary food is insufficient; not mandatory with adequate nutrition.
- Pregnancy and lactation: As a dietary protein it is not contraindicated, but supplements during pregnancy should be taken only as prescribed by a physician.
- allergy to cow's milk protein
- kidney failure
- lactase deficiency
Sources
- International Society of Sports Nutrition Position Stand: protein and exercise · Jäger R, Kerksick CM, Campbell BI · Journal of the International Society of Sports Nutrition, 2017 · PMID 28642676
- 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 · Morton RW, Murphy KT, McKellar SR · British journal of sports medicine, 2018 · PMID 28698222
- Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group · Deutz NE, Bauer JM, Barazzoni R · Clinical nutrition (Edinburgh, Scotland), 2014 · PMID 24814383
- Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance · Thomas DT, Erdman KA, Burke LM · Journal of the Academy of Nutrition and Dietetics, 2016 · PMID 26920240
- Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy · Morton RW, McGlory C, Phillips SM · Frontiers in physiology, 2015 · PMID 26388782
- Nutrient timing revisited: is there a post-exercise anabolic window? · Aragon AA, Schoenfeld BJ · Journal of the International Society of Sports Nutrition, 2013 · PMID 23360586
See also
Comparisons
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