By Spenser Wong
Why Protein Matters in an Athlete’s Diet
Protein is an important part of an athlete’s diet if they want to increase their performance. Whey protein is one of the primary proteins found in dairy as a byproduct of the cheesemaking process. Because whey protein contains all 9 essential amino acids, it is known as a complete protein. The two types of whey protein are whey concentrate and whey isolate. The primary difference between the two is that whey isolate undergoes more processing.
Because of this processing, whey isolate is mainly protein with less fat, carbs, and lactose. This is important if athletes intend to add or drop weight during the season, they can alternate between whey isolate and whey concentrate. Whey protein can be a very useful supplement if consumed properly.
Nutritional intake is a key element used to build a resistance training athlete’s body to accommodate rigorous and extended training. Whey protein helps promote muscle recovery and strength by providing essential building blocks the body needs after demanding training sessions.
Research has shown that whey protein can increase lean muscle mass. This makes it an ideal supplement for athletes trying to maintain weight and strength mid-season.
What Studies Say About Whey Protein and Muscle Growth
In a 2013 study, college age gym goers were given 48 g of a whey protein supplement over an 8-week period. The gym goers increased their lean body mass by 3.2 kg. When combined with bench press and leg press exercises, they increased their 1 RM by 89.5 kg.
When consuming whey protein, it is imperative for athletes to consume the appropriate protein intake requirements to see results. The RDA of protein in moderate to active individuals is 0.8 g a day. However, 1.4-1.6 g is more appropriate for active individuals such as athletes.
Whey protein has been shown to work best when consumed post workout, as it is the best time for the body to absorb. Whey protein should also be integrated into a well-balanced diet to help achieve desired training goals.
Whey Protein Improves Athletic Strength and Performance
A 2021 study involved training soldiers. Once they completed their demanding program of strength and endurance activities, half the soldiers consumed a supplement of whey protein and the other half consumed carbohydrates. The group taking the whey protein supplement showed an improvement in all physical activities.
It is recommended to consume the proper serving size to experience the best results. Whey protein has been shown to increase lean muscle and strength in athletes. Whey protein has also shown that it can increase muscle size among athletes training in their respective sport. This can be beneficial because strength, size, and speed often make a difference in sport performance.
In a 2018 study, scientists tested the effects of whey protein on muscle strength. They found consistent improvements in muscle strength in various exercises. They tested upper body and lower body strength, along with body fat percentage and body mass index. They found that athletes taking whey protein improved their upper body bench press values 0.97/ 0.12 to 0.99/0.13.
In addition, their leg press value went from 1.87 to 1.89 and their vertical jump went from 37.3 to 37.4. With the added strength the athletes also lowered their body fat percentage from an average of 18.3 to 18.1, all while raising their body mass index from 23.4 to 23.7. This study is an example of the effect whey protein can have on athletic performance and physical ability.
Faster Recovery with Whey Protein
What may come as a surprise are the improved recovery benefits that whey protein can provide. Because whey protein helps promote protein synthesis, it reduces recovery time after an intense workout. Intense resistance workouts produce microscopic tears in muscle fibers which lead to muscle soreness.
Branch Chain Amino Acids (BCAAs) in whey protein help the body to build and repair the damaged muscle tissue. In addition, BCAAs help reduce muscle damage. A 2018 study looked at the effect of whey protein on endurance training athletes and resistance training athletes.
Researchers found that athletes who consumed 30g of protein from skim milk had higher protein synthesis than the athletes who consumed 30 g of protein from beef. This seemed to show that whey protein supplements can help improve an athlete’s strength and speed, while helping their body recover for the next training session.
References
(1) Cintineo, H. P., Arent, M. A., Antonio, J., Arent, S. M. (2018, September 11). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers. Retrieved October 28, 2021, from https://www.frontiersin.org/articles/10.3389/fnut.2018.00083/full.
(2) Moreno-Pérez, D., Bressa, C., Bailen, M., Hamed-Bousdar, S., Naclerio, F., Carmona, M., Perez, M., Gonalez-Soltero, R., Montalvo-Lominchar, M. G., Carabana, C., Larrosa, M. (2018, March 10). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. MDPI. Retrieved October 29, 2021, from https://www.mdpi.com/2072-6643/10/3/337/htm.
(3) McAdam, J. S., McGinnis, K.D., Beck, D. T., Haun, C.T. Romero, M. A. Mumford, P. W., Roberson, P. A., Young, K. C. Lohse, K. R., Lockwood, C. M., Roberts, M. D., Sefton, J. M. (2018, September 6). Effect of Whey Protein Supplementation on Physical Performance and Body Composition in Army Initial Entry Training Soldiers. MDPI. Retrieved October 28, 2021, from https://www.mdpi.com/2072-6643/10/9/1248/htm.
(4) Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E.O., Wilson, S. M., Kalman, D.S., Dudeck, J.E., & Jager, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12, 86. https://doi.org/10.1186/1475-2891-12-86
(5) Shalaby, M. N. (2018). The Effect of Whey Protein (Natural Nanoparticle) on Muscle Strength, GH, IGF, T. Protein and body composition. International Journal of Pharmaceutical Research & Allied Sciences, 7.
