Naked Whey Protein

Protein consumption has numerous benefits for the body: it increases muscle protein synthesis, supplies energy during physical activity, provides amino acids needed for muscle building and precursors for the synthesis of hormones and other important compounds for exercise (1).

Whey protein contains the branched-chain amino acids leucine, isoleucine and valine (2). These amino acids promote protein synthesis in muscle, reduce oxidation of proteins and have antioxidant effects. It has been found that consuming leucine together with other amino acids or proteins promotes increased muscle mass and resistance, more so than consuming leucine alone (3).

As well as branched-chain amino acids, whey protein is rich in the sulphur-contianing amino acids cysteine and methionine. A high concentration of these amino acids has been linked to an enhanced immune system, due to their conversion to glutathione, a powerful intracellular antioxidant (4).

Finally, in addition to increasing the rate of protein synthesis (5), consuming whey protein promotes increased lean body mass, probably due to its leucine content, and BCAAs in general (6). One study comparing the efficacy of consuming whey protein, soya bean protein and carbohydrates with the same energy value during resistance training to increase lean body mass concluded that whey protein was the most effective in promoting such an increase (6).

When is taking whey protein recommended?

It is recommended that whey protein is consumed during and immediately after exercise, as it has been observed that it can improve the adaptive responses of muscle, and it has been found that whey protein is one of the most effective proteins for stimulating the synthesis of muscle protein after exercise (7).

BIBLIOGRAPHY

1. Guía práctica de nutrición deportiva. Jeukendrup (2011) Ediciones Tutor, SA.

2. Farnfield et al. (2009) Whey protein ingestion activates mTOR-dependent signalling after resistance exercise in young men: a double-blinded randomized controlled trial. Nutrients 1: 263-275.

3. Joy et al. (2013) The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition J 12:86.

4. Marshall (2004) Therapeutic applications of whey protein. Altern Med Rev 9(2): 136-156.

5. Tipton et al. (2007) Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am J Physiol Endocrinol Metab 292(1): E71-6.

6. Volek et al. (2013) Whey protein supplementation during resistance training augments lean body mass. J Am Coll Nutr 32: 122–135.

7. Rodríguez Rivera VM, Urdampilleta Otegui A (coordinadores) Nutrición y dietética para la actividad física y el deporte. La Coruña: Netbiblo, 2013.