NUTRITION – PROTEIN – PRE/DURING/POST WORKOUT


1 RESEARCH ARTICLE + 5 GRAPHICS – CLICK ON IMAGE TO ENLARGE



WHEY PROTEIN SUPPLEMENTING DURING RESISTANCE TRAINING AUGMENTS LEAN BODY MASS – 2013


INTRODUCTION
– Compared to soy, whey PRO is higher in leucine, absorbed quicker and results in more increase in muscle protein synthesis
METHODS
– non-resistance-trained men and women consumed:
(a) carbohydrate (carb; n = 22)
(b) whey protein (whey; n = 19)
(c) soy protein (soy; n = 22)
– All subjects completed a supervised, whole-body periodized resistance training program consisting of 96 workouts (~9 months)
– Body composition was determined at baseline and after 3, 6, and 9 months
– Plasma amino acid responses to resistance exercise followed by supplement ingestion were determined at baseline and 9 months
– Daily PRO intake (including supplement) for carb, whey, and soy was 1.1, 1.4, and 1.4 g·kg body mass⁻¹, respectively; 80kg or 176lbs = 88/112/112 g PRO
RESULTS
(1) Lean body mass gains were significantly greater in whey (3.3 ± 1.5 kg) than carb (2.3 ± 1.7 kg) and soy (1.8 ± 1.6 kg)
(2) Fasting concentrations of leucine were significantly elevated (20%)
(3) Postexercise plasma leucine increased more than 2-fold in whey
(4) Fasting leucine concentrations were positively correlated with lean body mass responses
CONCLUSIONS
– Protein quality is an important determinant of lean body mass responses to resistance training


 

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