Whey protein supplementation during resistance training augments lean body mass

Jeff S Volek, Brittanie M Volk, Ana L Gómez, Laura J Kunces, Brian R Kupchak, Daniel J Freidenreich, Juan C Aristizabal, Catherine Saenz, Courtenay Dunn-Lewis, Kevin D Ballard, Erin E Quann, Diana L Kawiecki, Shawn D Flanagan, Brett A Comstock, Maren S Fragala, Jacob E Earp, Maria L Fernandez, Richard S Bruno, Adam S Ptolemy, Mark D Kellogg, Carl M Maresh, William J Kraemer
Journal of the American College of Nutrition 2013, 32 (2): 122-35

UNLABELLED: Compared to soy, whey protein is higher in leucine, absorbed quicker and results in a more pronounced increase in muscle protein synthesis.

OBJECTIVE: 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).

METHODS: All 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.

RESULTS: 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.

CONCLUSIONS: 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.

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