Is whey protein for health and weight control the “golden way”, a hoax, or even harmful?
If you search for “whey protein research” you will get all kinds of results – a mixture of many different studies that fit into two large basic categories, food chemistry and health/weight control.
But, with so much focus on the many uses of whey protein, it is no wonder that there is a multitude of studies. Following are some recent findings by scientists that in some cases point toward proof of claims made by others and/or questioning some beliefs.
Which is better – soy protein or whey protein for weight loss?
There was a recent scientific research study, called Whey Protein but Not Soy Protein Supplementation Alters Body Weight and Composition in Free-Living Overweight and Obese Adults. According to the six-month research study, after supplementation with soy protein, there was no difference in fat mass or lean muscle when compared to subjects on sugar pill placebos. However, when comparing the whey protein supplementation group to the placebo group, there was a decrease in fat without an effect on lean muscle mass. This is a desirable effect for most dieters who do not want to lose weight and have sagging. It would seem that the chance of sagging would be less likely in dieters who use whey protein supplementation.
What effect will dieting and whey protein supplementation have on muscle fiber synthesis i.e. rate of new muscle development?
So, what protein type would have an effect on maintaining lean muscle and what about the rate of developing new muscle while dieting? A recent study that explored the higher diet energy of different kinds of protein supplementation on fat loss and maintaining muscle. It also looked at the effect on the rate of synthesis of new muscle fibers – an important consideration if on a long term weight loss diet.
The conclusion of the study was that whey protein indeed allowed fat loss while preserving muscle. What was significant about this study is that they also found that after meals, the decline in new muscle fiber synthesis was much less in whey supplementation dieters than in other forms of protein supplementation or placebos. They surmised that this finding may be important in the maintenance of muscles in long term dieting.
Could adding calories with whey protein supplementation cause weight gain?
An interesting study presented at the Federation of American Societies for Experimental Biology Conference tested added calories by carbohydrates vs. whey protein. They wanted to see if either caused weight gain. Of course, the carbohydrate group gained weight, but it was interesting to see that the whey protein group lost weight. Also significant was that they had a decrease in waist circumference.
Is protein supplementation good for athletes?
There was a recent (2019) study where scientists evaluated a large amount of nutritional data called Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople? In spite of all the good research results giving accoulades to high protein diets and muscle preservation, see their recommendations below:
According to Kårlund (et al):
“We suggest that instead of adding protein and amino acid supplements to high-protein diets, protein should be preferably received from whole foods, such as fish, eggs, dairy products, legumes, and cereals, along with fibers and other food components supporting the well-being of both the host and their gut microbiota. This should be highlighted in the nutritional plans of athletes, sportspeople, as well as more sedentary populations. In addition, the marketing and advertising of high-protein and amino acid products should be carefully planned and directed according to protein needs. In our opinion, supplements should be an occasional resource to improve athletic performance and recovery in the cases supported by scientific evidence and when these benefits are difficult to achieve with regular foods.”
So, it does appear that there are many factors in the use of whey protein supplementation. Whey protein has been proven to help with losing weight and the maintaining of muscles. However, each individual should carefully plan their diets (ideally, with a physician or nutritionist) to meet their own needs.
References:
Baer, D.J., Stote, K.S, Paul David R., Harris, G. Keith , Rumpler, William V , Clevidence, Beverly A. , Whey Protein but Not Soy Protein Supplementation Alters Body Weight and Composition in Free-Living Overweight and Obese Adults, The Journal of Nutrition, Volume 141, Issue 8, August 2011, Pages 1489–1494, https://doi.org/10.3945/jn.111.139840
Baer, D.J., Stote, K.S., Clevidence, B.A., Harris, G.K., Paul, D., Rumpler, W.V. 2006. Whey protein decreases body weight and fat in supplemented overweight and obese adults. Federation of American Societies for Experimental Biology Conference, April 2006, San Francisco, CA. FASEB J 20:A427
Hector, Amy J, Marcotte, George R, Churchward-Venne, Tyler A, Murphy, Caoileann H, Breen, Leigh, von Allmen, Mark, Baker, Steven K, Phillips, Stuart M, Whey Protein Supplementation Preserves Postprandial Myofibrillar Protein Synthesis during Short-Term Energy Restriction in Overweight and Obese Adults, The Journal of Nutrition, Volume 145, Issue 2, February 2015, Pages 246–252, https://doi.org/10.3945/jn.114.200832
Kårlund A, Gómez-Gallego C, Turpeinen AM, Palo-Oja OM, El-Nezami H, Kolehmainen M. Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?. Nutrients. 2019;11(4):829. Published 2019 Apr 12. doi:10.3390/nu11040829
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