Whey Protein
Whey Protein Clinical Report Summary
Whey Protein is a demonstrable and valuable supplement for sports and fitness as shown by overwhelming scientific evidence. But more and more studies are showing that whey is also beneficial for overall health, not just for those with an active lifestyle. One recent study showed that losses of glutathione - a key antioxidant in the immune process - experienced during a 45-minute cycling trial were mitigated by supplementation with whey protein (4). Another study done on Marine Corps recruits showed that those who took a whey supplement after physical training had 33% fewer medical visits, 28% fewer visits due to bacterial/viral infections, 37% fewer visits due to muscle/joint problems, and 83% fewer visits due to heat exhaustion (5). The majority of science, however, still focuses on whey's ability to improve body composition and athletic performance. One study, which mixed 40 g of whey with 5 g of glutamine and 3 g of branched chain amino acids, showed both significant increases in muscle mass and significant decreases in body fat percentage. (1) Other studies have shown that groups receiving whey after workouts showed increases in type II muscle fiber compared with those receiving a carbohydrate supplement (2), and another showed significant gains in 30-second work capacity (3).
Whey Protein Overview
Whey protein, long the most popular protein supplement among athletes and body builders, is also gaining popularity among those looking for immune support, muscle health, and weight control. A derivative separated from casein during the cheese making process, whey protein has been found to be the most biologically active and bioavailable form of protein on the market. Whey is typically found in powder form, but there are also liquid drinks available, as well as carbohydrate/whey supplements and various other combinations including branched chain amino acids, glutamine and ribose. Because whey is so valuable in the muscle recovery and rebuilding process, and is so rich in amino acids, it is the foremost ingredient in many products aimed at endurance and strength training. While the amount of whey one should take depends on a variety of factors such as weight, muscle mass, calorie expenditure, gender and fitness goals, the typical supplement offers between 18-45 grams of protein, taken once or twice daily. Many supplements also mix whey with other ingredients, so their protein content may vary. Whey protein isolate is higher in protein content than whey protein concentrate.
Safe Use of Whey Protein
Whey is not advised for those who are lactose intolerant, although there are lactose-free whey proteins available.
Whey Protein References
- Colker C, Swain MA, Fabrucini B, Shi Q, and Kalman DS. Curr Ther Res Clin Exp, 2000;61:19-28.
- Cribb P, Williams A, Carey M, 2002. Med Sci Sports Exercise, 34(5):S299.
- Lands L, Grey V, Smountas A, 1999. J Appl Physiol, 87:1381-1385.
- Middleton N, Jelen P, Bell G, 2004. Inter J Food Sci Nutr, 55(2):131-141.
- Flakoll PJ, Judy T, Flinn K, Carr C, Flinn S. J Appl Physiol, 2004 Mar;96(3):951-6. Epub 2003 Dec 2.
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