Of the three macronutrients (Protein, Carbohydrate, and Fat), Protein is by far the most studied in supplement form. Perhaps the main reason for this is the profound benefit it has on virtually every athlete type. Even though there is so much quality information available about protein in general, and protein supplementation specifically, much of this information is shadowed by pseudoscientific sources with less than accurate information. The following is a brief review of the rationale and benefits of increasing dietary protein intake and protein supplementation.
According to the International Society of Sports Nutrition (ISSN) in their position stand on Protein and Exercise, the overarching takeaway from protein supplementation and exercise research can be broken down into seven key points. There are as follows:
1) “Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals.”
2) “Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals is not only safe, but may improve the training adaptations to exercise training.”
3) “When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons.”
4) “While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes.“
5) “Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated.”
6) “Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass.”
7) “Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA's), may improve exercise performance and recovery from exercise.”
It is from this frame of context that Classified Nutrition delivers the highest quality whey protein isolate to athletes. Research on whey protein supplementation has shown amazing evidence for unique physiological benefits that may not be available from other protein types. It is for this reason that whey protein has quickly become a staple in most serious athletes’ supplement arsenal. Whey protein packs a serious punch when it comes to delivering a high concentration of the amino acid Leucine to initiate recovery and repair via stimulation of muscle protein synthesis, promoting quality changes in body composition, aiding in immune system support and recovery, as well as countless other physiological processes necessary for adaptations to training and general health. Research on whey protein shows overwhelming evidence (time and time again) that it can be a valuable tool used for the following:
Campbell B, Kreider RB, Ziegenfuss T, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007;4(1):8.
Whey Protein and Efficiency
Whey Protein Supplement: Usage, Dosage, Side Effects & Benefits
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Volek JS, Volk BM, Gómez AL, et al. Whey protein supplementation during resistance training augments lean body mass. J Am Coll Nutr. 2013;32(2):122-35.
Markus CR, Olivier B, Panhuysen GE, et al. The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr. 2000;71(6):1536-44.
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Sheikholeslami vatani D, Ahmadi kani golzar F. Changes in antioxidant status and cardiovascular risk factors of overweight young men after six weeks supplementation of whey protein isolate and resistance training. Appetite. 2012;59(3):673-8.
Baer DJ, Stote KS, Paul DR, Harris GK, Rumpler WV, Clevidence BA. Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults. J Nutr. 2011;141(8):1489-94.