Updated: September 9 2013
What Is It?Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production.
Whey protein is found in ricotta cheese, dairy milk, goat milk, cheese, and yogurt.
1. Increase in muscle protein synthesis; notable effect, although an acute effect. [1-3]
2. Decrease in fat mass; small effect; aid the process of fat loss during hypocaloric diets, but there is no demonstrated benefit with whey protein over other protein sources. [4-9]
3. Increase in insulin; small acute effect; fasting insulin (chronically) is not effect and might be reduced. [3,4,6,10,11]
4. Increase in lean mass; small effect; limited evidence that whey is better than other protein in this aspect. [7,8,9,12]
5. Decrease in ghrelin; small effect. [4]
6. Increases insulin sensitivity; small effect; no insulin sensitizing effect in lean athletes. [6,13,14]
7. Decreases triglycerides; small unreliable effect; may be due to other protein. [6,14]
8. Decreases LDL-C; small unreliable effect; may be due to other protein. [6]
9. Increases total antioxidant capacity; small effect. [13,15]
10. Decreases appetite; small effect; seen in other proteins. [16]
11. Decreases intestinal permeability; small effect; due to glutamine content. [17]
12. Decreases the liver enzyme profile and liver fat; small effect. [13,14]
13. No/non-significant effect on weight; unreliable effect. [4,5,6,7,8,13,15]
14. No/non-significant effect on power output. [7,9,12]
15. No/non-significant effect on blood glucose. [4,10,11,14,15]
16. No/non-significant effect on bone mineral density. [8,19]
17. No/non-significant effect on blood pressure. [15,20]
18. No/non-significant effect on blood flow. [20]
19. No/non-significant effect on inflammation and C-Reactive Protein (CRP). [20]
20. No/non-significant effect on HDL-C. [6,15]
21. No/non-significant effect on total cholesterol. [6,14]
22. No/non-significant effect on insulin-like growth factor 1 (IGF-1); unreliable effect. [3]
Conclusion
May aid in muscle growth and weight loss.
Verdict: May be added to your supplement stackRecommended Dosage (Used in the Studies)
1. Fatt loss (athlete or highly active person) or muscle building: 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) daily
2. Fatt loss: 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) daily
3. Normal intake: 0.8g/kg bodyweight (0.36g/lb bodyweight) daily
4. Read more about protein dosage by clicking here
Where Can You Buy This Supplement?
Amazon.com; Bodybuilding.com
Side Effects of This Supplement
1. Nausea, hunger pangs, headaches, gas
References
1. Amino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly men
2. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise
3. Whey and casein labeled with L-1-13Cleucine and muscle protein synthesis: effect of resistance exercise and protein ingestion
4.Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults
5. The effects of a higher protein intake during energy restriction on changes in body composition and physical function in older women
6. Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals
7. Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men
8. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training
9. The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength
10. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects
11. Metabolic effects of amino acid mixtures and whey protein in healthy subjects: studies using glucose-equivalent drinks
12. Whey Protein Before and During Resistance Exercise Has No Effect on Muscle Mass and Strength in Untrained Young Adults
13. Open-labeled pilot study of cysteine-rich whey protein isolate supplementation for nonalcoholic steatohepatitis patients
14. Effects of a whey protein supplementation on intrahepatocellular lipids in obese female patients
15. Changes in antioxidant status and cardiovascular risk factors of overweight young men after six weeks supplementation of whey protein isolate and resistance training
16. The effect of milk proteins on appetite regulation and diet-induced thermogenesis
17. Glutamine and whey protein improve intestinal permeability and morphology in patients with Crohn's disease: a randomized controlled trial
18. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study
19. The effects of a two-year randomized, controlled trial of whey protein supplementation on bone structure, IGF-1, and urinary calcium excretion in older postmenopausal women
20. Acute effects of whey protein isolate on blood pressure, vascular function and inflammatory markers in overweight postmenopausal women
| © Muscular Science 2013 |
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