Introduction:
Whey protein has different forms which include whey protein concentrate, whey protein isolate and hydrolyzed whey protein. All supply what is arguably the best protein supplement added to the general diet to enhance protein intake when desired. The isolate form supplies the most concentrated source of protein (over 90%) and the least amount of lactose which is helpful in lactose intolerance. The concentrate form supplies about 80 % protein with a few more carbohydrates and lactose. Hydrolyzed whey protein has been broken down more than other forms of whey protein and is the easiest for the body to digest. Hydrolyzed whey has been studied in the treatment of allergic conditions such as atopic dermatitis. There have been several other notable benefits to whey protein supplementation such as muscle growth, allergies, cholesterol reduction, and it has also been studied in cancer treatment.
Whey protein and resistance training:
Whey protein and muscular hypertrophy: It was found that consuming whey protein soon after performing resistance exercise promotes muscular hypertrophy better than other types of protein. The relationship between post-exercise consumption of protein on muscle was reviewed by Phillips SM. An adequate protein source is needed to maximize muscle protein production leading to anabolism (building of muscle). Leucine rich foods such as whey protein are better at promoting muscle protein production. Additionally, milk proteins and principally whey protein show an advantage to soy and casein protein in promoting hypertrophy. Therefore, evidence suggests a benefit in early post-exercise consumption of whey protein or dairy-based protein to promote muscle protein production, net muscle protein growth and hypertrophy. (1)
Whey protein, soy protein and resistance training:
Both soy and whey protein supplementation during resistance training increased lean tissue mass and strength over sugar placebo. Candow DG, et al studied whey protein or soy protein in combination with resistance exercise in 27 untrained healthy subjects (18 female, 9 male) age 18 to 35 years. Participants were randomly assigned (double blind) to supplement with whey protein, soy protein or placebo for 6 weeks. Lean tissue mass, strength, and an indicator of myofibrillar protein catabolism were measured before and after training. Results showed that both soy and whey protein supplementation during resistance training increased lean tissue mass and strength over placebo with equal calorie diet and resistance training (P < 0.05). (2)
Whey protein and creatine supplementation:
Research suggests that combining whey and creatine may offer benefits for enhancing the effects of resistance training. Thirty-six men were randomly assigned to supplementation with whey protein (1.2 g/kg/day), whey protein and creatine monohydrate (0.1 g/kg/day), or placebo (1.2 g/kg/day maltodextrin) for 6 weeks. Results indicated that men who supplemented with whey and creatine demonstrated greater gains in lean tissue mass and bench press strength, compared with men who supplemented with whey alone or with placebo. The group taking whey protein without creatine also showed better strength gains than the placebo group. (3)
Protein, resistance exercise, and muscle protein synthesis:
Dietary amino acids increase skeletal muscle protein synthesis (MPS), an effect that is enhanced by prior resistance exercise. Factors such as the dose of dietary protein/essential amino acids (EAA) ingested, protein food source (such as whey, soy, casein), and timing of protein/EAA intake impact the magnitude (and possibly the duration) of MPS. It appears that consumption of ~ 20–25 g (corresponding to ~ 8–10 g EAA) of a rapidly absorbed protein may be optimal to stimulate MPS after resistance exercise in young healthy individuals. Whey or bovine milk appear to be the best food source to achieve this. Activity associated with intense resistance exercise results in increased rates of MPS that are sustained for ~48 h in young participants. Since resistance exercise increases MPS for up to ~48 h consumption of dietary amino acids 24 – 48 h post-exercise recovery convey the same combined effects on MPS as those that are observed when amino acids are provided immediately after resistance exercise. In conclusion, protein/EAA intake, not only immediately after, but up to ~24 h following exercise should be carefully considered as a dietary strategy to maximally stimulate exercise-induced rates of MPS. (4)
Whey protein and cholesterol:
Whey protein and a resistance training program reduced cholesterol. Overweight hypercholesterolemic men with serum cholesterol >200 mg/dl were randomly divided into 3 groups (placebo (n = 9), soy (n = 9) or whey (n = 10) supplementation) and participated in supervised resistance training for 12 weeks. Total serum cholesterol decreased significantly (average=5.8%) for all groups (mean reduction = 12.6 mg/dL), with no differences among groups. Specifically, total cholesterol reduction was 10.4 mg/dL for placebo, 11.2 mg/dL for soy, and 15.9 mg/dL for whey. Participation in a 12 week resistance exercise training program significantly reduced serum cholesterol, increased strength, and improved body composition in overweight, hypercholesterolemic men. Whey protein improved cholesterol a small amount more than placebo or soy protein but additional added benefit from protein (soy or whey) supplementation was not otherwise seen in this study group. (5)
Whey protein in atopic dermatitis:
A systematic review of 18 articles assessed the evidence that 100% whey protein partially hydrolyzed formula (PHWF) may help reduce atopic dermatitis (AD), an inflammatory, non-contagious itchy skin disorder, in infants. Researchers report a significant 44% reduction in AD symptoms in infants receiving PHWF compared to infants receiving cow\’s milk formula. An additonal analysis of studies considered superior in methodolocial quality reported a 55% reduction in AD incidence in infants given PHWF. (6)
Whey protein effects on cancer:
Whey protein and glutathione (GSH): Whey proteins have been shown to increase glutathione (GSH) concentration which may prevent the development of several types of tumors. The authors suggests whey protein antitumor activity results from an increase in GSH concentration. (7)
Whey protein and susceptibility to chemotherapy:
A specially prepared whey protein supplement, Immunocal, has been shown to increase glutathione (GSH) concentration in several body tissues but at the same time reduce glutathione (GSH) concentration in tumor cells and inhibit growth of human breast cancer cells. A study tested lymphocytes believed to match the high GSH concentration found in cancer cells. In a 6 month study, 5 patients with metastatic carcinoma of the breast, 1 of the pancreas and 1 of the liver were administered 30 grams of Immunocal daily. In 6 patients GSH levels were high at the start of the study. In 2 patients, tumor regression, normalization of hemoglobin and peripheral lymphocyte counts and a sustained drop of lymphocyte GSH levels towards normal were reported. Another 2 patients showed signs of tumor stabilization and increased hemoglobin levels. In 3 patients there was disease progression with a trend toward higher GSH levels. These findings suggest that whey protein may reduce the concentration of GSH in tumor cells, possibly making the tumors more susceptible to chemotherapy. (8)
Assessment and Plan: Whey protein
- Whey protein supplement taken along with resistance training enhances muscle growth and hypertrophy.
- Whey may reduce cholesterol a small amount more than resistance training alone.
- Please see the sections on resistance training and athletic performance enhancement.
References:
1.Phillips SM. The science of muscle hypertrophy: making dietary protein count. Proc Nutr Soc. 2011 Feb;70(1):100-3. http://www.ncbi.nlm.nih.gov/pubmed/21092368
2.Candow DG, Burke NC, Smith-Palmer T, Burke DG, Candow DG, Burke NC, Burke DG. Effect of whey and soy protein supplementation combined with resistance training in young adults. Int J Sport Nutr Exerc Metab 2006 June; 16(3):233-244. http://www.ncbi.nlm.nih.gov/pubmed/16948480
3.Burke DG, Chilibeck PD, Davidson KS, et al. The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. Int J Sport Nutr Exerc Metab. 2001 Sep;11(3):349-64. http://www.ncbi.nlm.nih.gov/pubmed/11591884
4.Tyler A Churchward-Venne, Nicholas A Burd, and Stuart M Phillips. Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism. Nutrition & Metabolism 2012 May;9(1):40. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3464665/
5.Denysschen CA, Burton HW, Horvath PJ, Leddy JJ, Browne RW. Resistance training with soy vs whey protein supplements in hyperlipidemic males. J Int Soc Sports Nutr. 2009 Mar 11;6:8. http://www.ncbi.nlm.nih.gov/pubmed/19284589
6.Alexander DD, Cabana MD. Partially hydrolyzed 100% whey protein infant formula and reduced risk of atopic dermatitis: a meta-analysis. J. Pediatr. Gastroenterol. Nutr. 2010; 50(4), 422–430. http://www.ncbi.nlm.nih.gov/pubmed/20216095
7.Bounous G, Batist G, Gold P. Whey proteins in cancer prevention. Cancer Lett. 1991 May 1;57(2):91-4. http://www.ncbi.nlm.nih.gov/pubmed/2025891
8.Kennedy RS, Konok GP, Bounous G, Baruchel S, Lee TD. The use of a whey protein concentrate in the treatment of patients with metastatic carcinoma: a phase I-II clinical study. Anticancer Res. 1995 Nov-Dec;15(6B):2643-9. http://www.ncbi.nlm.nih.gov/pubmed/8669840