New Study whey Protein vs Other Protein to build muscles

New Study whey Protein vs Other Protein to build muscles

  February 11, 2018    Unknown

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Protein intake that exceeds the recommended daily allowance is widely accepted for both endurance and power athletes. However, considering the variety of proteins that are available much less is known concerning the benefits of consuming one protein versus another. Evaluation of a protein is fundamental in determining its appropriateness in the human diet.

Proteins that are of inferior content and digestibility are important to recognize and restrict or limit in the diet. Similarly, such knowledge will provide an ability to identify proteins that provide the greatest benefit and should be consumed.

Role of Protein

• Proteins are nitrogen-containing substances that are formed by amino acids. They serve as the major structural component of muscle and other tissues in the body. 
• In addition, they are used to produce hormones, enzymes and hemoglobin. 
• Proteins can also be used as energy; however, they are not the primary choice as an energy source.  
• For proteins to be used by the body they need to be metabolized into their simplest form, amino acids.
• There have been 20 amino acids identified that are needed for human growth and metabolism.  
• Twelve of these amino acids (eleven in children) are termed nonessential, meaning that they can be synthesized by our body and do not need to be consumed in the diet.
• The remaining amino acids cannot be synthesized in the body and are described as essential meaning that they need to be consumed in our diets. 
• The absence of any of these amino acids will compromise the ability of tissue to grow, be repaired or be maintained. 

Whey Vs Soy

Compared to soy, whey protein is higher in leucine, absorbed quicker and results in a more pronounced increase in muscle protein synthesis. To determine whether supplementation with whey promotes greater increases in muscle mass compared to soy or carbohydrate, we randomized non-resistance-trained men and women into groups who consumed daily isocaloric supplements containing carbohydrate (carb; n = 22), whey protein (whey; n = 19), or soy protein (soy; n = 22). ll 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.

Result

Daily protein intake (including the supplement) for carb, whey, and soy was 1.1, 1.4, and 1.4 g·kg body mass⁻¹, respectively. Lean body mass gains were significantly (p < 0.05) greater in whey (3.3 ± 1.5 kg) than carb (2.3 ± 1.7 kg) and soy (1.8 ± 1.6 kg). Fat mass decreased slightly but there were no differences between groups. Fasting concentrations of leucine were significantly elevated (20%) and postexercise plasma leucine increased more than 2-fold in whey. Fasting leucine concentrations were positively correlated with lean body mass responses.

Conclusion

Despite consuming similar calories and protein during resistance training, "daily supplementation with whey was more effective than soy protein or isocaloric carbohydrate control treatment conditions in promoting gains in lean body mass. These results highlight the importance of protein quality as an important determinant of lean body mass responses to resistance training.

Reference

(1)PROTEIN – WHICH IS BEST?
Jay R. Hoffmanand Michael J. Falvo
The Department of Health and Exercise Science, The College of New Jersey, Ewing, New Jersey, USA

(2) Whey protein supplementation during resistance training augments lean body mass. 

Volek JS1, Volk BM, Gómez AL,et.al.

(3)Schaafsma, G. (2000) The protein digestibility-corrected amino acid score.

Journal of Nutrition130, 1865S-1867S. Sellmeyer, D.E., Stone, K.L., Sebastian, A. and Cummings, S.R. (2001)

(4)A high ratio of dietary animal to vegetable protein increases the rate of bone loss and risk of fracture in postmenopausal women.

 American Journal of Clinical Nutrition73, 118-122. St. Jeor, S.T., Howard, B.V., Prewitt, E.,Bovee, V., Bazzarre, T. and Eckel, R.H. (2001)

(5)A statement for healthcare professionals from the nutrition committee of the council on nutrition, physical activity, and metabolism of the American Heart Association.Circulation104, 1869-1874.