There’s a lot of noise about protein in the media and locker room these days. Tom Nikkola from @LifeTimeFitness breaks-down the facts below so you can make good nutritional choices.
My experience: For the last 12 months I included –
1. Whey Isolate
2. Amino Acids
…as part of my sports nutrition program with advice from a Life Time Core3 nutritionist-trainer.
Make no mistake: Protein alone won’t get results. A properly structured diet and routine fitness program is necessary to synthesize protein into muscle and metabolize fat!
* 63% decrease in Body Fat Percentage (BFP) – from 27% to 10%
* Re-balanced athletic body composition
Increase in Lean Body Mass (muscle) + Decrease in body weight
My weight dropped from 218 pounds in February 2014 to a low of 181 in October 214. In February 2014, I weighed in at approximately 197 pounds which is attributable to +16 pound gain in lean muscle mass over 90 days.
* Marked increase in athletic strength and endurance. And still up’ing my game…
Initially, my training program incorporated regular cardio, then I cycled to predominantly strength and weight training mid-2014. I’ll detail the program I followed in a future post. In 2015, I plan to re-incorporate cardio to achieve my next goals: 8% BFP and a +8 gain in muscle mass.
Make 2015 your year of change!
Why Whey Protein Is One of the Most Valuable Supplements You Can Buy
As the saying goes, “One man’s trash is another man’s treasure.”
In the world of supplements, the saying couldn’t be truer for whey protein.
It wasn’t that long ago that whey, one of two proteins found in milk, was tossed out as a useless byproduct during cheese manufacturing.
Today whey is seen as one of the most important nutritional supplements on the planet. Whey protein is the king of protein sources.
Some of the benefits of supplementing with whey protein might simply be the overall increase in protein intake. Higher-protein diets have regularly been shown to support improvements in body composition, as was discussed in What You Should Know About Protein and Muscle Mass.
Higher-protein diets have also been shown to enhance bone density, increase satiety, and support better blood sugar regulation.
But whey also appears to be more than just another protein source.
Why is Whey Special?
Whey protein, casein, milk, chocolate milk, cheese, and yogurt can all fall under the umbrella of dairy. But all dairy is not the same.
Milk is often the first thing people think of when they think of “dairy. Milk contains two different kinds of intact protein ― casein and whey.
Milk is used to make cheese. Cheese is comprised mainly of casein, so whey is left over when cheese production is finished.
For hundreds of years, whey was thought to be a useless by-product. Today that byproduct might be the most nutritionally valuable component of dairy.
Years ago nutritional supplement manufacturers found that whey could be made into a powder that mixed easily with water and provided, at the time, a cheap source of protein.
In the beginning whey was just thought to be an easy way to supplement with protein. What wasn’t known was that whey actually provided some very significant health benefits.
As whey has grown in popularity and scientific support, so has its price. Today, whey costs many times more per pound than it did 10 years ago.
Like many other types of supplements, there’s a large difference in quality between the whey sold in mass retail stores and the kind of whey used in protein powders like Life Time offers.
Whey’s nutritional advantages are believed to come from its unique amino acid profile. Whey is rich in essential amino acids, especially the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine.
Whey also contains functional serum proteins such as beta-lactoglobulin, alpha-lactalbumin, immunoglobulin, lactoferrin, lactoperoxidase, and gilcomacropeptide.
The large levels of BCAAs, especially leucine, is believed to have the greatest impact on protein synthesis, although the complete group of essential amino acids likely plays a role in whey’s other benefits.
If leucine is the primary driver of muscle protein synthesis, then it would stand to reason that a lower intake of whey protein, supplemented with leucine levels equivalent to higher doses of whey, would have the same result.
A 2012 study attempted to determine if this is true.[i] Researchers analyzed the consumption of 25 grams of whey protein compared to a dose one-fourth that size that was supplemented with leucine or essential amino acids at rates found in the full dose.
At rest the muscle protein response was similar. However, post-exercise, when the body is most catabolic, the full whey protein dose had a more significant effect on anabolism (muscle growth) than did the smaller dose supplemented with leucine or essential amino acids.
A 20-gram protein dose of whey is often recommended because some research indicates this level maximally stimulates protein synthesis. But, a 2012 study in elderly men showed that when doses of 10 grams, 20 grams, or 35 grams were compared, the 35-gram dose had the most significant impact on protein synthesis.[ii]
Older adults typically consume less than ideal levels of protein, so this might not apply to younger and fitter individuals eating higher-protein diets. Then again, it might.
Body Composition and Health Benefits of Whey
Body composition improves when muscle is added or fat is lost, or both. Because whey supports the development of lean body mass, it helps improve body composition.
Whey appears to impact the growth of muscle tissue in two ways ― by increasing protein synthesis and decreasing protein breakdown.
Whey is absorbed differently than other proteins and has a unique amino acid profile, so it is more effective than other proteins at increasing protein synthesis and blood amino acid levels.[iii]
But it also might support reductions in fat mass.
The amino acids in whey support better blood sugar levels and improve the functioning of insulin, which allows fat to be used as a more significant fuel source.
Because whey protein supports muscle development, the additional lean body mass also creates a way for incoming carbohydrate to be more readily stored as glycogen instead of being converted to fat.
In recreational bodybuilders who supplemented with either whey or casein, those who supplemented with whey saw a greater increase in muscle and more loss in fat compared to those using casein.[iv]
When the use of whey, casein, and soy proteins are compared, groups using casein and whey see better improvements in lean mass than those using soy.[v]
In another study, the addition of whey protein to an ad libitum diet (eat what you want) led to statistically significant weight loss, smaller waist circumference, and improved body composition.
Fitness professionals: Remember this one. Instead of taking something away from a client’s diet, try just adding a couple shakes per day to what they’re already eating. Chances are, they’ll end up eating less of the other stuff.
In the same study, another group supplemented with the equivalent calorie level as carbohydrates saw an increase in fat mass. Not surprising.
A third group used soy protein, and although the improvements in the whey group were greater than the soy group, they were not statistically significant.[vi] Would the results have been more significant at higher doses? Perhaps.
The hunger-stimulating hormone ghrelin was also measured. Those supplementing with whey had a pronounced decrease in ghrelin levels compared to the other two groups.
The hormonal effects of soy and whey were compared in a small group of men with previous resistance training experience. Those who used soy saw no change in their hormones during exercise, but those who used whey protein had a blunted rise in the stress hormone cortisol.[vii]
Whey has also been shown in animal studies to reduce both overall food intake and fat mass.[viii]
Although animal studies don’t always carry over to humans, they do provide a good framework to start with. Animals also don’t suffer from emotional ties to eating, so it’s easier to test the physiological effects of dietary changes.
Whey protein also appears to support improved triglyceride levels. Among individuals who consumed a high-fat diet plus 45 grams of whey, casein, or glucose, those who supplemented with whey had a reduction in triglyceride levels compared to the other two groups (not really surprising they beat the glucose group).[ix]
Another study showed that consumption of whey in overweight individuals led to lower lipid and insulin levels.[x]
Evidence also points to whey as supporting healthy blood pressure levels and the body’s antioxidant capacity.[vii]
Whey Isolate or Whey Concentrate?
Much of the research studies used whey concentrate, especially research on free-living conditions or older populations. On the other hand, a large amount of fitness and performance research has studied whey isolate.
Grass-fed whey concentrate is the ideal protein source for those who can tolerate a little more lactose and who are looking for something to consume between or in place of meals.
Grass-fed concentrate has more functional properties like lactoferrin, immunoglobulin, and serum albumin which support the immune system. This is part of the reason we use grass-fed protein from Southern Australia in our Whey Protein, FastFuel Complete, and FastFuel Lean Complex products.
However, those who are sensitive to lactose can have trouble with whey concentrate. In those cases, they may need whey isolate. Of course, some people can’t handle dairy products at all and need to find a quality, dairy-free or vegan protein powder.
Most whey proteins, especially whey isolates, contain sucralose, aspartame, and/or acesulfame-potassium (Ace-K) and often contain carrageenan.
Because whey isolate has little to no fat and minimal carbohydrate, the above artificial ingredients are used to enhance the flavor of most commercial protein powders.
Of course, we don’t allow artificial sweeteners, colors, flavors or a lot of other controversial ingredients in our products.
Whey Protein or Essential Amino Acids?
Whey protein is easily digested and absorbed, especially when compared to meat, chicken, and other animal proteins. This makes it appealing to use around exercise sessions.
As exercise intensity increases, however, it can become increasingly difficult to tolerate intact protein sources.
This is why essential amino acid supplementation is so appealing during exercise.
Is one better than the other? It depends on what the supplement is being used for.
Immediately before or during exercise, essential amino acids are generally preferred.
When there is a time before exercise, or post-workout, then whey protein is a wise option.
Essential amino acids quickly provide building blocks for muscle development, support fat metabolism, and improve exercise capacity.
But they are a far cry from a “meal,” whereas whey protein can be mixed into a shake as a satisfying snack. Bottom line: They’re both valuable and can both be used in the same nutrition program.
Should You Supplement?
With all that said, should you be using whey protein?
Almost most individuals would benefit, each person is unique.
Better body composition and recovery from exercise sound pretty good. So does a reduced appetite, better immune function, and better measures related to metabolic function.
Of course, you’d still need to eat well and exercise to get the best benefits.
The only way to know whether whey or any other nutritional supplement works for you is to give them a serious try.
And I don’t consider “giving them a try” to mean having a shake now and then. I mean making whey protein a regular part of your diet for a month or two. If you tolerate it you might be surprised at the effect whey has on how you feel and function.
Of course, if you have a medical condition, talk to a knowledgeable health-care practitioner.
Order a couple bottles. We’re confident our whey protein is the best you can find. Of course, if you don’t like it, don’t sweat it. We’ll take it back.
Thanks for reading. If you liked what you learned, then please share it.
Author: Tom Nikkola, CSCS, CISSN, Pn1
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