Attached is a meta-analysis research paper my group created from our research topic in our research and development course at UW-Whitewater.
Protein Supplement Considerations.
How beneficial is using a post-exercise protein supplement in terms of muscle recovery, soreness, and hypertrophy in a resistance training program, when administered to an otherwise healthy individual?
Kami F., Celeste M., Chelsea P., Janine Z.
Recreation 423
Abstract
The amount of people using protein supplements is significant in regards to how little research there is about their effectiveness. Previous studies have been conducted to determine the benefits, considerations for special populations, and limits to use when it comes to muscle protein synthesis. Our research was chosen to explore potential effects of using a protein supplement in a resistance-training program for an otherwise healthy trained individual. The effects chose to be examined are muscle growth (hypertrophy), recovery and soreness (fatigue). In exploring the relationship between protein supplement and muscle metabolism, we found that a certain type of protein is more effective than others and that there is a certain window of administration for a potential response from the muscle. We also found that there is a stipulation amongst trained vs. untrained individuals that may skew the data.
Introduction
There is a cultural dispute when it comes to determining the face value of protein supplementation in the health and fitness world. Those who are trying to maximize their resistance training programs to achieve greater muscle gains may fall victim to the consumer market, rather than scientific data. How beneficial is using a post-exercise protein supplement in terms of muscle recovery, soreness, and hypertrophy in a resistance training program, when administered to an otherwise healthy trained individual? This is important when assessing one’s need to take a protein supplement. Our research analysis will determine whether or not a protein supplement is meant for the average person beginning a resistance-training program, or fit more for the trained competitive athlete. In our research, we dispute the findings of some studies regarding trained vs. untrained and its concurrent validity. In other research findings, we figure out that certain protein supplements may be more studied and therefore, possibly more advantageous than others. Another factor we cover is the administration of protein supplementation and the variables within certain muscle metabolism time frames.
Proteins are apart of every cell and tissue in our body, even including our muscle. Our bodies cannot function without a daily protein intake. Proteins are gained and replaced to keep a balance within our body. Amino acids need to come from our daily food intake in order to be the building block for proteins. Foods that contain proteins are meats, fish, eggs, nuts, milk, grains and many more. A recommendation intake of protein is about 10-35 percent. For an example, if one consumes 2,000 calories, 200-700 calories should be of protein. Muscle can be built when the net protein balance is positive. Muscle mass increase is shown when proper nutrient intake is combined with resistance training. The older one gets, the more protein intake their body needs. The next consideration is when protein should be taken in order to gain the most muscle mass. Protein can remain in the body for up to 48 hours within a newly resistance trained program. Working out on an empty stomach ends up in protein loss, which makes it difficult for the body to gain or repair muscle. The most significant benefits of consuming proteins prior to exercise may be improved recovery and hypertrophy. Hypertrophy can be defined as the enlargement of an organ or tissue from the increase in size of its cells. The suggested “window” to take a supplement before a workout is about an hour before, which has shown the most influence on the body. Whey protein shows the most benefits due to its rapid absorption rate. Protein intake and protein supplements have shown muscle increase if taken correctly. (Cataldo D, Blair M., et al, 2015)
As one gets older, muscle mass is loss. The earlier one works on their muscle gain, the less problems related to health they could have. In an article by Alan Hayes and Paul J. Cribb, it states that whey protein is one of the most beneficial supplements to take. Creatine monohydrate and glucose have also shown increase in muscle mass. A net gain in muscle mass is only possible when the proper amount of protein is taken in from meals. Taking supplements can increase the stimulation of protein synthesis in a resistance exercise. In this article, there was a study done that looked at two groups with resistance-trained men and their supplement intake. Whey protein was the supplement that showed the most gains after a ten-week study.
Methods
The purpose of this first study was to investigate the combined effect of resistance training and commercially available pre-and post-exercise performance supplements on cardiovascular health and body fat in resistance-trained men. The method used in this study was 24 resistance-trained men who completed six weeks of periodized training. The training took place three times a week and consisted of two groups in this study. One group ingested SHOT 15-minutes pre-exercise and SYN immediately post-exercise. This group was also called MIPS, or Multi-Ingredient Performance Supplements. The second group took an iscaloric maltodextrin placebo 15 minutes pre-exercise and immediately post-exercise. Before and after the study was done, these items were measured to see if there was a change in resting heart rate, blood pressure, total body fat, android fat, fat-free mass, and fasting blood measures of glucose (Ormsbee MJ, Thomas DD, Mandler WK, et al. (2013;10(1):39).
The purpose of the second study was to determine whether nutritional supplements, protein vs. carbohydrates vs. placebo, would affect muscle recovery differently after exercise-induced muscle soreness in untrained healthy young men. Volunteers used in this study were required to be non-smokers, untrained, eighteen to twenty-eight-year-old males, with a BMI range of 18.0-29.9kg. The test excluded volunteers with evidence of hypertension, liver disease, kidney disease, diabetes, asthma, and abnormal blood values. The volunteers were also required to refrain from vitamin and mineral supplement and medication use during the study. The volunteers, who enrolled in the study, met all the inclusion criteria and none of the exclusion criteria. Protein and whey protein were combined with cherry flavoring, and dissolved in 240 ml of water. Carbohydrates and sugar were combined with cherry flavoring, and dissolved in 240 ml of water. The placebo, which was artificial sweetener, was combined with cherry flavoring, and dissolved in 240 ml of water. The method used in this study was a double-blind crossover study that was designed to compare the effects of protein, carbohydrates, and placebo beverage supplements on muscle recovery using an indirect marker of muscle damage (CPK), a creatine phosphokinase, and independent markers of muscle function (muscle soreness questionnaire and muscle strength test). They completed the identical protocol three times and they consumed one of the three supplements each time. The nutritional supplements used were administered in random order (Dahlstrom EC, Olson A, Alekel DL, et al. (2007;21(5) A692-A692).
The purpose of the third study was to see the effects of whey protein supplementation on both resistance trained performances and their outcomes in trained individuals. The method was used in this study was a fourteen-day period of supplementation in ten resistance trained males who were exposed to three different supplementation protocols according to Neclerio. The supplements consisted of twenty grams of whey protein, twenty grams of soy protein, and twenty grams of carbohydrate. They completed all three conditions separated by two weeks wash out period. Lower cortisol and higher total testosterone levels were measured from five to thirty minutes after performing a squat protocol involving six sets of ten repetitions at eighty percent of their one repetition maximum. This was followed by the whey protein supplementation period compared to when participants were exposed to soy or placebo (Naclerio, F., Alkhatib, A., & Jimenez, A. (2013, October 10).
Results
The results being used to find the sequential information indicated that protein supplementation may advocate benefits in rigorous resistance training methods in aspects of muscle hypertrophy, recovery and muscle strength in trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power in certain trained groups. Mechanical loading is a critical stimulus to increase strength and size of skeletal muscle. Thus, as a result of the ability to generate greater maximal forces during eccentric actions, eccentric training induces greater muscle hypertrophy than concentric contraction training (De Souza-Teixeira, F., & De Paz, J. (2012).
Current research seems to be focused on BCAA’s (Branched-chain amino acids) and their effects that they have on protein metabolism. Supplementation with BCAA’s has determined the assistance to improve post exercise recovery, enhance body composition and increase skeletal muscle hypertrophy. Written by John R. Jones, research indicated that the increase in muscle fiber size is a result of protein gains due to positive net muscle protein balance over a certain time period. Nutrition and exercise immensely affects the net muscle protein balance, however, resistance exercise indeed does increase muscle protein synthesis and breakdown. A study done by Kevin D. Tipton examined the effects of supplementation in order to enhance muscle anabolism in affiliation with resistance exercise and protein ingestion. Results indicated that whey protein and leucine, which are BCAA’s, showed an anabolic response in muscle growth in healthy young individuals. This supported the response that amino acids have a positive effect on protein metabolism in skeletal muscle (Tipton, Elliott, Ferrando, Aarsland, & Wolfe, 2009).
According to Alan Hayes and Paul J. Cribb, who also researched muscle hypertrophy in resistance trained individuals, stated that several studies have analyzed the effects of whey protein supplementation on resistance-trained individuals. Their research indicated that whey protein supplements appear to have advantages to promoting muscle hypertrophy. These include a profile rich in the amino acids known to promote muscle anabolism digestion. It has been established that certain types of protein affect whole body protein anabolism and accretion, which therefore, have the potential to affect muscle and strength development during resistance training. Overall, whey protein supplements contain a high concentration of essential amino acids, which are the richest known BCAA’s. Results proved that leucine is a main regulator of muscle protein metabolism and is identified as the key director of muscle protein synthesis. Supplementation with whey protein intake after resistance training resulted in a larger activation of proteins, in which initiates muscle hypertrophy.
Decades of research have searched for which nutrient was best at creating hypertrophy. The main nutrient researched was milk. Whey proteins found in milk contain a high proportion of amino acids known to play a role in muscle tissue protein synthesis. Milk may be an ideal recovery beverage for resistance and endurance training because milk is a whole food source of whey, slowly digested casein proteins, and carbohydrates that provide fuel for growing muscles. According to Lauren Milligan, 22 studies including nearly 700 different subjects, found that protein ingestion after even a single instance of resistance exercise functioned to inhibit muscle breakdown and increase muscle protein synthesis or an all over anabolic effect. The studies support the hypothesis that protein supplementation during resistance training increases muscle mass and muscle strength.
Discussion/Conclusion
Amongst our findings, we determined that there are claims to support little evidence of supplementation to be advantageous in resistance training in healthy individuals in regards to hypertrophy, soreness, and recovery. There was also limited information on untrained versus trained subjects in our studies analyzed. We found some evidence of hypertrophic growth and muscle recovery from whey protein in trained individuals. In the findings of hypertrophy effectiveness, a researcher in our studies, (Cribb PJ. 2007), suggests that hypertrophy is an uncontrollable variable within populations and responses to training. In their findings of four groups, the whey and creatine monohydrate seem to promote greater strength gains and muscle morphology during training. Muscle morphology is body composition related, in the sense that there were changes in fat and lean mass. These differences in skeletal muscle may have important implications for various populations and, therefore, warrant further investigation.
Another point to take into consideration is the findings of trained and the untrained individual use of protein supplements. If someone is new to resistance training, their body is going to undergo composition changes, such as lean mass versus fat mass. This would taint any variable the supplement has on the individual because they would be recording definite changes through natural body adaptations to exercise. On the other hand, trained individuals can warrant claims of effectiveness or ineffectiveness more properly in this manner. Our findings for this show that no matter the administration time, there are no significant improvements of soreness and growth (Pasiakos S, Lieberman H, McLellan). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. In other research, there is some proof that at certain training levels it may be slightly beneficial in aerobic and anaerobic power. (Pasiakos) States that “As the duration, frequency, and volume of resistance training increase, protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength.” There may be benefits for those in vigorously intense eccentric resistance training programs rather than untrained individuals. These needs to be further research examined to understand how some studies were performed to clearly identify whether there are more benefits for untrained versus trained.
Dietary recommendations are key to understanding supplementation role in a normal diet, if any. Supplementation for a variety of populations could be harmful for anyone, those who have a chronic illness, unknown vitamin deficiency or metabolic disease. They also can be disadvantageous for otherwise healthy fitness enthusiasts. There is the potential for weight gain and malnourishment that could even pose risks on cardiovascular and skeletal systems if left in regimen long term. Protein supplements are the basic single unit of protein and that is very appealing for consumers, take for example, whey. The consumer reads the label, fast acting protein, build your muscle faster and recover quicker from your exercises. These are false statements disregarding multiple variables, such as the person’s goals and exercise program, volume of weights, timing and intensity.
Some new research collected by a Masters in Public Health researcher, Christopher Wanjek, states that “No studies have been identified definitively short-term health problems from excess protein, but this has been associated with kidney failure, osteoporosis and heart disease. The reason is that unused protein cycles through the blood and ultimately breaks down into urea and acidic byproducts. These byproducts strain the kidneys as they filter through and likely trigger bone to release calcium.” The long-term use of said protein supplement could be deleterious if an individual uses this product to replace their protein intake or if they over consume their daily recommended intake. If one cuts out protein in their diet, such as that from naturally occurring sources (lean chicken and nuts), then they are putting themselves at risk for losing phytochemicals and other macro and micronutrients their body needs from whole foods including fiber, complex proteins and other essential amino acids not created by our bodies. On the other hand if they consume this protein powder on top of eating their normal diet, they are going far over their recommended daily caloric needs, and therefore could be at risk for trying to lose weight. The calories from protein supplements are non-satiating, or in other words, inadequate in delivering physiological and psychological feeling of fullness to your body. This in turn could contribute to excess calories, resulting in negative body composition changes, and ultimately weight gains.
Nutrition, overall health, exercise goals, and convenience seem to play major roles in supplementation as well as other societal influences revolving exercise training that could push one to investigate benefits and disadvantages of use. However, there are complexities within the question that must be identified with the user in order to further conclude findings. Untrained individuals with high aspiring goals should look closer into the research to conclude any exact findings of benefits. Trained individuals have some benefits in administration post-exercise with the most finding of milk, whey protein for both carbohydrate replenishment and protein synthesis during vigorous training. However, supplementation is also not necessary in the majority of the population and there are some serious health ramifications for not meeting or for over consuming your daily requirement of protein. With a balanced diet and correct preparation, everyone should be able to get their protein needs met from whole foods and do not need an ergogenic aid in their program.
Works Cited
Cataldo D, Blair M. “Protein intake for optimal muscle maintenance.” (2015) American College of Sports Medicine. Retrieved from https://www.acsm.org/docs/default-source/brochures/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=4
Cribb PJ. (2007) 298-307 “Effects of Whey Isolate, Creatine, and Resistance Training on
Muscle Hypertrophy”. Medicine and science in sports and exercise. Retrieved from, https://www.ncbi.nlm.nih.gov/pubmed/17277594
Dahlstrom EC, Olson A, Alekel DL, et al. (2007;21(5) A692-A692). “Impact of protein vs.
carbohydrate supplements on muscle recovery after exercise- induced muscle soreness.” Faseb Journal. Retrieved from <http://www.sciencedirect.com/science/article/pii/S1728869X10600147>
De Souza-Teixeira, F., & De Paz, J. (2012). Eccentric Muscle Training And Hypertrophy. Sports
Medicine and Doping Studies. Retrieved from http://www.omicsonline.org/eccentric-resistance-training-and-muscle-hypertrophy-2161-0673.S1-004.pdf
Etheridge T, Philp A, Watt PW. (2008;33(3):483-488). “A single protein meal increases recovery of muscle function following an acute eccentric exercise bout.” Applied Physiology, Nutrition, and Metabolism. Retrieved from Pub Med, <https://www.ncbi.nlm.nih.gov/pubmed/18461101>
Hayes, A., & Cribb, P. J. (2008, February). Effect of Whey Protein Isolate on Strength, Body
Composition, and Muscle Hypertrophy during Resistance Training. Retrieved from https://www.researchgate.net/publication/5757608_Effect_of_whey_protein_isolate_on_strength_body_composition_and_muscle_hypertrophy_during_resistance_training
Johns, J. R. (2009, November 24). Branched-Chain Amino Acid Supplementation: A Critical
Analysis of its Effect on Skeletal Muscle [Scholarly project]. Retrieved October 5, 2016, from http://www.wou.edu/~jrjones09/criticalanalysisbranchedchainaminoacids.pdf
Joy, J. M., Lowery, R. P., Wlson, J. M., Purpura, M., Souza, E. O., Wilson, S. M., . . . Jager, R.
(2013, June 20). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Retrieved October 05, 2016, from https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86
Langer, H., & Carlsohn, A. (2014, June). Effects of Different Dietary Proteins and Amino Acids
on Skeletal Muscle Hypertrophy in Young Adults After Resistance Exercise: A Systematic Review. Retrieved October 05, 2016, from https://www.researchgate.net/
/publication/268387151_Effects_of_Different_Dietary_Proteins_and_Amino_Acids_on_Skeletal_Muscle_Hypertrophy_in_Young_Adults_After_Resistance_Exercise_A_Systematic_Review
Milligan, L. (2015, July). Milk Nutrients Augment Muscle Growth and Recovery – International
Milk Genomics Consortium. Retrieved October 05, 2016, from
http://milkgenomics.org/article/milk-nutrients-augment-muscle-growth-and-recovery/
Naclerio, F., Alkhatib, A., & Jimenez, A. (2013, October 10). Effectiveness of Whey Protein
Supplement in Resistance Trained Individuals. Retrieved October 5, 2016, from http://www.omicsonline.org/effectiveness-of-whey-protein-supplement-in-resistance-trained-individuals-2161-0673.1000130.php?aid=21391
Ormsbee MJ, Thomas DD, Mandler WK, et al. (2013;10(1):39). “The effects of pre- and post-
exercise consumption of multi-ingredient performance supplements on cardiovascular health and body fat in trained men after six weeks of resistance training: a stratified, randomized, double-blind study.” Nutrition & metabolism. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23680036
Outlaw J, Wilborn C, Smith-Ryan A, et al (2014;3(1):1-7). “Effects of a pre-and post-workout protein-carbohydrate supplement in trained crossfit individuals”. SpringerPlus. Retrieved from < https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4125607/>
Pasiakos S, Lieberman H, McLellan. (2014;44(5):655-670). “Effects of Protein Supplements on Muscle Damage, Soreness and Recovery of Muscle Function and Physical Performance: A Systematic Review”. Sports Med. Retrieved from < https://www.ncbi.nlm.nih.gov/pubmed/24435468>
Pasiakos, SM author, Mclennan TM. (Sports Med. 2015 Jan;45(1):111-31) “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review.” Retrieved from <https://www.ncbi.nlm.nih.gov/pubmed/25169440>
Shaw, Gina. Nazario, Brunhilda M.D. (2011, March 25). Web MD: “Protein powder: what you
should know”. Retrieved October 7, 2016, From <http://www.webmd.com/vitamins-and-
supplements/features/protein-powder>
Sowers, Starkie (2009). A Primer On Branched Chain Amino Acids; Huntington College of
Health Science. Retrieved from http://www.hchs.edu/literature/BCAA.pdf
Springer, M. (2009, October 05). The Effectiveness of Protein Supplements in Advancing
Muscle Growth. Retrieved October 05, 2016, from https://healthpsych.psy.vanderbilt.edu/2009/ProteinSupplements.htm
Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012, December 14). Protein timing and
its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Retrieved October 05, 2016, from https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-54
Stout Jeffrey R, Lockwood Christopher M, Hulmi Juha J (2010;7(1):51). “Effect of
protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein”. Nutrition; Metabolism. Retrieved from < https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-51>
Tipton, K. D., Elliott, T. A., Ferrando, A. A., Aarsland, A. A., & Wolfe, R. R. (2009).
Stimulation of muscle anabolism by resistance exercise and ingestion of leucine
plus protein. Applied Physiology, Nutrition & Metabolism , 34, 151-161.
How beneficial is using a post-exercise protein supplement in terms of muscle recovery, soreness, and hypertrophy in a resistance training program, when administered to an otherwise healthy individual?
Group #2
Kami Feld, Celeste Madda, Chelsea Pomeroy, Janine Zimmerman
Recreation 423
Abstract
The amount of people using protein supplements is significant in regards to how little research there is about their effectiveness. Previous studies have been conducted to determine the benefits, considerations for special populations, and limits to use when it comes to muscle protein synthesis. Our research was chosen to explore potential effects of using a protein supplement in a resistance-training program for an otherwise healthy trained individual. The effects chose to be examined are muscle growth (hypertrophy), recovery and soreness (fatigue). In exploring the relationship between protein supplement and muscle metabolism, we found that a certain type of protein is more effective than others and that there is a certain window of administration for a potential response from the muscle. We also found that there is a stipulation amongst trained vs. untrained individuals that may skew the data.
Introduction
There is a cultural dispute when it comes to determining the face value of protein supplementation in the health and fitness world. Those who are trying to maximize their resistance training programs to achieve greater muscle gains may fall victim to the consumer market, rather than scientific data. How beneficial is using a post-exercise protein supplement in terms of muscle recovery, soreness, and hypertrophy in a resistance training program, when administered to an otherwise healthy trained individual? This is important when assessing one’s need to take a protein supplement. Our research analysis will determine whether or not a protein supplement is meant for the average person beginning a resistance-training program, or fit more for the trained competitive athlete. In our research, we dispute the findings of some studies regarding trained vs. untrained and its concurrent validity. In other research findings, we figure out that certain protein supplements may be more studied and therefore, possibly more advantageous than others. Another factor we cover is the administration of protein supplementation and the variables within certain muscle metabolism time frames.
Proteins are apart of every cell and tissue in our body, even including our muscle. Our bodies cannot function without a daily protein intake. Proteins are gained and replaced to keep a balance within our body. Amino acids need to come from our daily food intake in order to be the building block for proteins. Foods that contain proteins are meats, fish, eggs, nuts, milk, grains and many more. A recommendation intake of protein is about 10-35 percent. For an example, if one consumes 2,000 calories, 200-700 calories should be of protein. Muscle can be built when the net protein balance is positive. Muscle mass increase is shown when proper nutrient intake is combined with resistance training. The older one gets, the more protein intake their body needs. The next consideration is when protein should be taken in order to gain the most muscle mass. Protein can remain in the body for up to 48 hours within a newly resistance trained program. Working out on an empty stomach ends up in protein loss, which makes it difficult for the body to gain or repair muscle. The most significant benefits of consuming proteins prior to exercise may be improved recovery and hypertrophy. Hypertrophy can be defined as the enlargement of an organ or tissue from the increase in size of its cells. The suggested “window” to take a supplement before a workout is about an hour before, which has shown the most influence on the body. Whey protein shows the most benefits due to its rapid absorption rate. Protein intake and protein supplements have shown muscle increase if taken correctly. (Cataldo D, Blair M., et al, 2015)
As one gets older, muscle mass is loss. The earlier one works on their muscle gain, the less problems related to health they could have. In an article by Alan Hayes and Paul J. Cribb, it states that whey protein is one of the most beneficial supplements to take. Creatine monohydrate and glucose have also shown increase in muscle mass. A net gain in muscle mass is only possible when the proper amount of protein is taken in from meals. Taking supplements can increase the stimulation of protein synthesis in a resistance exercise. In this article, there was a study done that looked at two groups with resistance-trained men and their supplement intake. Whey protein was the supplement that showed the most gains after a ten-week study.
Methods
The purpose of this first study was to investigate the combined effect of resistance training and commercially available pre-and post-exercise performance supplements on cardiovascular health and body fat in resistance-trained men. The method used in this study was 24 resistance-trained men who completed six weeks of periodized training. The training took place three times a week and consisted of two groups in this study. One group ingested SHOT 15-minutes pre-exercise and SYN immediately post-exercise. This group was also called MIPS, or Multi-Ingredient Performance Supplements. The second group took an iscaloric maltodextrin placebo 15 minutes pre-exercise and immediately post-exercise. Before and after the study was done, these items were measured to see if there was a change in resting heart rate, blood pressure, total body fat, android fat, fat-free mass, and fasting blood measures of glucose (Ormsbee MJ, Thomas DD, Mandler WK, et al. (2013;10(1):39).
The purpose of the second study was to determine whether nutritional supplements, protein vs. carbohydrates vs. placebo, would affect muscle recovery differently after exercise-induced muscle soreness in untrained healthy young men. Volunteers used in this study were required to be non-smokers, untrained, eighteen to twenty-eight-year-old males, with a BMI range of 18.0-29.9kg. The test excluded volunteers with evidence of hypertension, liver disease, kidney disease, diabetes, asthma, and abnormal blood values. The volunteers were also required to refrain from vitamin and mineral supplement and medication use during the study. The volunteers, who enrolled in the study, met all the inclusion criteria and none of the exclusion criteria. Protein and whey protein were combined with cherry flavoring, and dissolved in 240 ml of water. Carbohydrates and sugar were combined with cherry flavoring, and dissolved in 240 ml of water. The placebo, which was artificial sweetener, was combined with cherry flavoring, and dissolved in 240 ml of water. The method used in this study was a double-blind crossover study that was designed to compare the effects of protein, carbohydrates, and placebo beverage supplements on muscle recovery using an indirect marker of muscle damage (CPK), a creatine phosphokinase, and independent markers of muscle function (muscle soreness questionnaire and muscle strength test). They completed the identical protocol three times and they consumed one of the three supplements each time. The nutritional supplements used were administered in random order (Dahlstrom EC, Olson A, Alekel DL, et al. (2007;21(5) A692-A692).
The purpose of the third study was to see the effects of whey protein supplementation on both resistance trained performances and their outcomes in trained individuals. The method was used in this study was a fourteen-day period of supplementation in ten resistance trained males who were exposed to three different supplementation protocols according to Neclerio. The supplements consisted of twenty grams of whey protein, twenty grams of soy protein, and twenty grams of carbohydrate. They completed all three conditions separated by two weeks wash out period. Lower cortisol and higher total testosterone levels were measured from five to thirty minutes after performing a squat protocol involving six sets of ten repetitions at eighty percent of their one repetition maximum. This was followed by the whey protein supplementation period compared to when participants were exposed to soy or placebo (Naclerio, F., Alkhatib, A., & Jimenez, A. (2013, October 10).
Results
The results being used to find the sequential information indicated that protein supplementation may advocate benefits in rigorous resistance training methods in aspects of muscle hypertrophy, recovery and muscle strength in trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power in certain trained groups. Mechanical loading is a critical stimulus to increase strength and size of skeletal muscle. Thus, as a result of the ability to generate greater maximal forces during eccentric actions, eccentric training induces greater muscle hypertrophy than concentric contraction training (De Souza-Teixeira, F., & De Paz, J. (2012).
Current research seems to be focused on BCAA’s (Branched-chain amino acids) and their effects that they have on protein metabolism. Supplementation with BCAA’s has determined the assistance to improve post exercise recovery, enhance body composition and increase skeletal muscle hypertrophy. Written by John R. Jones, research indicated that the increase in muscle fiber size is a result of protein gains due to positive net muscle protein balance over a certain time period. Nutrition and exercise immensely affects the net muscle protein balance, however, resistance exercise indeed does increase muscle protein synthesis and breakdown. A study done by Kevin D. Tipton examined the effects of supplementation in order to enhance muscle anabolism in affiliation with resistance exercise and protein ingestion. Results indicated that whey protein and leucine, which are BCAA’s, showed an anabolic response in muscle growth in healthy young individuals. This supported the response that amino acids have a positive effect on protein metabolism in skeletal muscle (Tipton, Elliott, Ferrando, Aarsland, & Wolfe, 2009).
According to Alan Hayes and Paul J. Cribb, who also researched muscle hypertrophy in resistance trained individuals, stated that several studies have analyzed the effects of whey protein supplementation on resistance-trained individuals. Their research indicated that whey protein supplements appear to have advantages to promoting muscle hypertrophy. These include a profile rich in the amino acids known to promote muscle anabolism digestion. It has been established that certain types of protein affect whole body protein anabolism and accretion, which therefore, have the potential to affect muscle and strength development during resistance training. Overall, whey protein supplements contain a high concentration of essential amino acids, which are the richest known BCAA’s. Results proved that leucine is a main regulator of muscle protein metabolism and is identified as the key director of muscle protein synthesis. Supplementation with whey protein intake after resistance training resulted in a larger activation of proteins, in which initiates muscle hypertrophy.
Decades of research have searched for which nutrient was best at creating hypertrophy. The main nutrient researched was milk. Whey proteins found in milk contain a high proportion of amino acids known to play a role in muscle tissue protein synthesis. Milk may be an ideal recovery beverage for resistance and endurance training because milk is a whole food source of whey, slowly digested casein proteins, and carbohydrates that provide fuel for growing muscles. According to Lauren Milligan, 22 studies including nearly 700 different subjects, found that protein ingestion after even a single instance of resistance exercise functioned to inhibit muscle breakdown and increase muscle protein synthesis or an all over anabolic effect. The studies support the hypothesis that protein supplementation during resistance training increases muscle mass and muscle strength.
Discussion/Conclusion
Amongst our findings, we determined that there are claims to support little evidence of supplementation to be advantageous in resistance training in healthy individuals in regards to hypertrophy, soreness, and recovery. There was also limited information on untrained versus trained subjects in our studies analyzed. We found some evidence of hypertrophic growth and muscle recovery from whey protein in trained individuals. In the findings of hypertrophy effectiveness, a researcher in our studies, (Cribb PJ. 2007), suggests that hypertrophy is an uncontrollable variable within populations and responses to training. In their findings of four groups, the whey and creatine monohydrate seem to promote greater strength gains and muscle morphology during training. Muscle morphology is body composition related, in the sense that there were changes in fat and lean mass. These differences in skeletal muscle may have important implications for various populations and, therefore, warrant further investigation.
Another point to take into consideration is the findings of trained and the untrained individual use of protein supplements. If someone is new to resistance training, their body is going to undergo composition changes, such as lean mass versus fat mass. This would taint any variable the supplement has on the individual because they would be recording definite changes through natural body adaptations to exercise. On the other hand, trained individuals can warrant claims of effectiveness or ineffectiveness more properly in this manner. Our findings for this show that no matter the administration time, there are no significant improvements of soreness and growth (Pasiakos S, Lieberman H, McLellan). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. In other research, there is some proof that at certain training levels it may be slightly beneficial in aerobic and anaerobic power. (Pasiakos) States that “As the duration, frequency, and volume of resistance training increase, protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength.” There may be benefits for those in vigorously intense eccentric resistance training programs rather than untrained individuals. These needs to be further research examined to understand how some studies were performed to clearly identify whether there are more benefits for untrained versus trained.
Dietary recommendations are key to understanding supplementation role in a normal diet, if any. Supplementation for a variety of populations could be harmful for anyone, those who have a chronic illness, unknown vitamin deficiency or metabolic disease. They also can be disadvantageous for otherwise healthy fitness enthusiasts. There is the potential for weight gain and malnourishment that could even pose risks on cardiovascular and skeletal systems if left in regimen long term. Protein supplements are the basic single unit of protein and that is very appealing for consumers, take for example, whey. The consumer reads the label, fast acting protein, build your muscle faster and recover quicker from your exercises. These are false statements disregarding multiple variables, such as the person’s goals and exercise program, volume of weights, timing and intensity.
Some new research collected by a Masters in Public Health researcher, Christopher Wanjek, states that “No studies have been identified definitively short-term health problems from excess protein, but this has been associated with kidney failure, osteoporosis and heart disease. The reason is that unused protein cycles through the blood and ultimately breaks down into urea and acidic byproducts. These byproducts strain the kidneys as they filter through and likely trigger bone to release calcium.” The long-term use of said protein supplement could be deleterious if an individual uses this product to replace their protein intake or if they over consume their daily recommended intake. If one cuts out protein in their diet, such as that from naturally occurring sources (lean chicken and nuts), then they are putting themselves at risk for losing phytochemicals and other macro and micronutrients their body needs from whole foods including fiber, complex proteins and other essential amino acids not created by our bodies. On the other hand if they consume this protein powder on top of eating their normal diet, they are going far over their recommended daily caloric needs, and therefore could be at risk for trying to lose weight. The calories from protein supplements are non-satiating, or in other words, inadequate in delivering physiological and psychological feeling of fullness to your body. This in turn could contribute to excess calories, resulting in negative body composition changes, and ultimately weight gains.
Nutrition, overall health, exercise goals, and convenience seem to play major roles in supplementation as well as other societal influences revolving exercise training that could push one to investigate benefits and disadvantages of use. However, there are complexities within the question that must be identified with the user in order to further conclude findings. Untrained individuals with high aspiring goals should look closer into the research to conclude any exact findings of benefits. Trained individuals have some benefits in administration post-exercise with the most finding of milk, whey protein for both carbohydrate replenishment and protein synthesis during vigorous training. However, supplementation is also not necessary in the majority of the population and there are some serious health ramifications for not meeting or for over consuming your daily requirement of protein. With a balanced diet and correct preparation, everyone should be able to get their protein needs met from whole foods and do not need an ergogenic aid in their program.
Works Cited
Cataldo D, Blair M. “Protein intake for optimal muscle maintenance.” (2015) American College of Sports Medicine. Retrieved from https://www.acsm.org/docs/default-source/brochures/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=4
Cribb PJ. (2007) 298-307 “Effects of Whey Isolate, Creatine, and Resistance Training on
Muscle Hypertrophy”. Medicine and science in sports and exercise. Retrieved from, https://www.ncbi.nlm.nih.gov/pubmed/17277594
Dahlstrom EC, Olson A, Alekel DL, et al. (2007;21(5) A692-A692). “Impact of protein vs.
carbohydrate supplements on muscle recovery after exercise- induced muscle soreness.” Faseb Journal. Retrieved from <http://www.sciencedirect.com/science/article/pii/S1728869X10600147>
De Souza-Teixeira, F., & De Paz, J. (2012). Eccentric Muscle Training And Hypertrophy. Sports
Medicine and Doping Studies. Retrieved from http://www.omicsonline.org/eccentric-resistance-training-and-muscle-hypertrophy-2161-0673.S1-004.pdf
Etheridge T, Philp A, Watt PW. (2008;33(3):483-488). “A single protein meal increases recovery of muscle function following an acute eccentric exercise bout.” Applied Physiology, Nutrition, and Metabolism. Retrieved from Pub Med, <https://www.ncbi.nlm.nih.gov/pubmed/18461101>
Hayes, A., & Cribb, P. J. (2008, February). Effect of Whey Protein Isolate on Strength, Body
Composition, and Muscle Hypertrophy during Resistance Training. Retrieved from https://www.researchgate.net/publication/5757608_Effect_of_whey_protein_isolate_on_strength_body_composition_and_muscle_hypertrophy_during_resistance_training
Johns, J. R. (2009, November 24). Branched-Chain Amino Acid Supplementation: A Critical
Analysis of its Effect on Skeletal Muscle [Scholarly project]. Retrieved October 5, 2016, from http://www.wou.edu/~jrjones09/criticalanalysisbranchedchainaminoacids.pdf
Joy, J. M., Lowery, R. P., Wlson, J. M., Purpura, M., Souza, E. O., Wilson, S. M., . . . Jager, R.
(2013, June 20). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Retrieved October 05, 2016, from https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86
Langer, H., & Carlsohn, A. (2014, June). Effects of Different Dietary Proteins and Amino Acids
on Skeletal Muscle Hypertrophy in Young Adults After Resistance Exercise: A Systematic Review. Retrieved October 05, 2016, from https://www.researchgate.net/
/publication/268387151_Effects_of_Different_Dietary_Proteins_and_Amino_Acids_on_Skeletal_Muscle_Hypertrophy_in_Young_Adults_After_Resistance_Exercise_A_Systematic_Review
Milligan, L. (2015, July). Milk Nutrients Augment Muscle Growth and Recovery – International
Milk Genomics Consortium. Retrieved October 05, 2016, from
http://milkgenomics.org/article/milk-nutrients-augment-muscle-growth-and-recovery/
Naclerio, F., Alkhatib, A., & Jimenez, A. (2013, October 10). Effectiveness of Whey Protein
Supplement in Resistance Trained Individuals. Retrieved October 5, 2016, from http://www.omicsonline.org/effectiveness-of-whey-protein-supplement-in-resistance-trained-individuals-2161-0673.1000130.php?aid=21391
Ormsbee MJ, Thomas DD, Mandler WK, et al. (2013;10(1):39). “The effects of pre- and post-
exercise consumption of multi-ingredient performance supplements on cardiovascular health and body fat in trained men after six weeks of resistance training: a stratified, randomized, double-blind study.” Nutrition & metabolism. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23680036
Outlaw J, Wilborn C, Smith-Ryan A, et al (2014;3(1):1-7). “Effects of a pre-and post-workout protein-carbohydrate supplement in trained crossfit individuals”. SpringerPlus. Retrieved from < https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4125607/>
Pasiakos S, Lieberman H, McLellan. (2014;44(5):655-670). “Effects of Protein Supplements on Muscle Damage, Soreness and Recovery of Muscle Function and Physical Performance: A Systematic Review”. Sports Med. Retrieved from < https://www.ncbi.nlm.nih.gov/pubmed/24435468>
Pasiakos, SM author, Mclennan TM. (Sports Med. 2015 Jan;45(1):111-31) “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review.” Retrieved from <https://www.ncbi.nlm.nih.gov/pubmed/25169440>
Shaw, Gina. Nazario, Brunhilda M.D. (2011, March 25). Web MD: “Protein powder: what you
should know”. Retrieved October 7, 2016, From <http://www.webmd.com/vitamins-and-
supplements/features/protein-powder>
Sowers, Starkie (2009). A Primer On Branched Chain Amino Acids; Huntington College of
Health Science. Retrieved from http://www.hchs.edu/literature/BCAA.pdf
Springer, M. (2009, October 05). The Effectiveness of Protein Supplements in Advancing
Muscle Growth. Retrieved October 05, 2016, from https://healthpsych.psy.vanderbilt.edu/2009/ProteinSupplements.htm
Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012, December 14). Protein timing and
its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Retrieved October 05, 2016, from https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-54
Stout Jeffrey R, Lockwood Christopher M, Hulmi Juha J (2010;7(1):51). “Effect of
protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein”. Nutrition; Metabolism. Retrieved from < https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-51>
Tipton, K. D., Elliott, T. A., Ferrando, A. A., Aarsland, A. A., & Wolfe, R. R. (2009).
Stimulation of muscle anabolism by resistance exercise and ingestion of leucine
plus protein. Applied Physiology, Nutrition & Metabolism , 34, 151-161.
How beneficial is using a post-exercise protein supplement in terms of muscle recovery, soreness, and hypertrophy in a resistance training program, when administered to an otherwise healthy individual?
Group #2
Kami Feld, Celeste Madda, Chelsea Pomeroy, Janine Zimmerman
Recreation 423
Abstract
The amount of people using protein supplements is significant in regards to how little research there is about their effectiveness. Previous studies have been conducted to determine the benefits, considerations for special populations, and limits to use when it comes to muscle protein synthesis. Our research was chosen to explore potential effects of using a protein supplement in a resistance-training program for an otherwise healthy trained individual. The effects chose to be examined are muscle growth (hypertrophy), recovery and soreness (fatigue). In exploring the relationship between protein supplement and muscle metabolism, we found that a certain type of protein is more effective than others and that there is a certain window of administration for a potential response from the muscle. We also found that there is a stipulation amongst trained vs. untrained individuals that may skew the data.
Introduction
There is a cultural dispute when it comes to determining the face value of protein supplementation in the health and fitness world. Those who are trying to maximize their resistance training programs to achieve greater muscle gains may fall victim to the consumer market, rather than scientific data. How beneficial is using a post-exercise protein supplement in terms of muscle recovery, soreness, and hypertrophy in a resistance training program, when administered to an otherwise healthy trained individual? This is important when assessing one’s need to take a protein supplement. Our research analysis will determine whether or not a protein supplement is meant for the average person beginning a resistance-training program, or fit more for the trained competitive athlete. In our research, we dispute the findings of some studies regarding trained vs. untrained and its concurrent validity. In other research findings, we figure out that certain protein supplements may be more studied and therefore, possibly more advantageous than others. Another factor we cover is the administration of protein supplementation and the variables within certain muscle metabolism time frames.
Proteins are apart of every cell and tissue in our body, even including our muscle. Our bodies cannot function without a daily protein intake. Proteins are gained and replaced to keep a balance within our body. Amino acids need to come from our daily food intake in order to be the building block for proteins. Foods that contain proteins are meats, fish, eggs, nuts, milk, grains and many more. A recommendation intake of protein is about 10-35 percent. For an example, if one consumes 2,000 calories, 200-700 calories should be of protein. Muscle can be built when the net protein balance is positive. Muscle mass increase is shown when proper nutrient intake is combined with resistance training. The older one gets, the more protein intake their body needs. The next consideration is when protein should be taken in order to gain the most muscle mass. Protein can remain in the body for up to 48 hours within a newly resistance trained program. Working out on an empty stomach ends up in protein loss, which makes it difficult for the body to gain or repair muscle. The most significant benefits of consuming proteins prior to exercise may be improved recovery and hypertrophy. Hypertrophy can be defined as the enlargement of an organ or tissue from the increase in size of its cells. The suggested “window” to take a supplement before a workout is about an hour before, which has shown the most influence on the body. Whey protein shows the most benefits due to its rapid absorption rate. Protein intake and protein supplements have shown muscle increase if taken correctly. (Cataldo D, Blair M., et al, 2015)
As one gets older, muscle mass is loss. The earlier one works on their muscle gain, the less problems related to health they could have. In an article by Alan Hayes and Paul J. Cribb, it states that whey protein is one of the most beneficial supplements to take. Creatine monohydrate and glucose have also shown increase in muscle mass. A net gain in muscle mass is only possible when the proper amount of protein is taken in from meals. Taking supplements can increase the stimulation of protein synthesis in a resistance exercise. In this article, there was a study done that looked at two groups with resistance-trained men and their supplement intake. Whey protein was the supplement that showed the most gains after a ten-week study.
Methods
The purpose of this first study was to investigate the combined effect of resistance training and commercially available pre-and post-exercise performance supplements on cardiovascular health and body fat in resistance-trained men. The method used in this study was 24 resistance-trained men who completed six weeks of periodized training. The training took place three times a week and consisted of two groups in this study. One group ingested SHOT 15-minutes pre-exercise and SYN immediately post-exercise. This group was also called MIPS, or Multi-Ingredient Performance Supplements. The second group took an iscaloric maltodextrin placebo 15 minutes pre-exercise and immediately post-exercise. Before and after the study was done, these items were measured to see if there was a change in resting heart rate, blood pressure, total body fat, android fat, fat-free mass, and fasting blood measures of glucose (Ormsbee MJ, Thomas DD, Mandler WK, et al. (2013;10(1):39).
The purpose of the second study was to determine whether nutritional supplements, protein vs. carbohydrates vs. placebo, would affect muscle recovery differently after exercise-induced muscle soreness in untrained healthy young men. Volunteers used in this study were required to be non-smokers, untrained, eighteen to twenty-eight-year-old males, with a BMI range of 18.0-29.9kg. The test excluded volunteers with evidence of hypertension, liver disease, kidney disease, diabetes, asthma, and abnormal blood values. The volunteers were also required to refrain from vitamin and mineral supplement and medication use during the study. The volunteers, who enrolled in the study, met all the inclusion criteria and none of the exclusion criteria. Protein and whey protein were combined with cherry flavoring, and dissolved in 240 ml of water. Carbohydrates and sugar were combined with cherry flavoring, and dissolved in 240 ml of water. The placebo, which was artificial sweetener, was combined with cherry flavoring, and dissolved in 240 ml of water. The method used in this study was a double-blind crossover study that was designed to compare the effects of protein, carbohydrates, and placebo beverage supplements on muscle recovery using an indirect marker of muscle damage (CPK), a creatine phosphokinase, and independent markers of muscle function (muscle soreness questionnaire and muscle strength test). They completed the identical protocol three times and they consumed one of the three supplements each time. The nutritional supplements used were administered in random order (Dahlstrom EC, Olson A, Alekel DL, et al. (2007;21(5) A692-A692).
The purpose of the third study was to see the effects of whey protein supplementation on both resistance trained performances and their outcomes in trained individuals. The method was used in this study was a fourteen-day period of supplementation in ten resistance trained males who were exposed to three different supplementation protocols according to Neclerio. The supplements consisted of twenty grams of whey protein, twenty grams of soy protein, and twenty grams of carbohydrate. They completed all three conditions separated by two weeks wash out period. Lower cortisol and higher total testosterone levels were measured from five to thirty minutes after performing a squat protocol involving six sets of ten repetitions at eighty percent of their one repetition maximum. This was followed by the whey protein supplementation period compared to when participants were exposed to soy or placebo (Naclerio, F., Alkhatib, A., & Jimenez, A. (2013, October 10).
Results
The results being used to find the sequential information indicated that protein supplementation may advocate benefits in rigorous resistance training methods in aspects of muscle hypertrophy, recovery and muscle strength in trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power in certain trained groups. Mechanical loading is a critical stimulus to increase strength and size of skeletal muscle. Thus, as a result of the ability to generate greater maximal forces during eccentric actions, eccentric training induces greater muscle hypertrophy than concentric contraction training (De Souza-Teixeira, F., & De Paz, J. (2012).
Current research seems to be focused on BCAA’s (Branched-chain amino acids) and their effects that they have on protein metabolism. Supplementation with BCAA’s has determined the assistance to improve post exercise recovery, enhance body composition and increase skeletal muscle hypertrophy. Written by John R. Jones, research indicated that the increase in muscle fiber size is a result of protein gains due to positive net muscle protein balance over a certain time period. Nutrition and exercise immensely affects the net muscle protein balance, however, resistance exercise indeed does increase muscle protein synthesis and breakdown. A study done by Kevin D. Tipton examined the effects of supplementation in order to enhance muscle anabolism in affiliation with resistance exercise and protein ingestion. Results indicated that whey protein and leucine, which are BCAA’s, showed an anabolic response in muscle growth in healthy young individuals. This supported the response that amino acids have a positive effect on protein metabolism in skeletal muscle (Tipton, Elliott, Ferrando, Aarsland, & Wolfe, 2009).
According to Alan Hayes and Paul J. Cribb, who also researched muscle hypertrophy in resistance trained individuals, stated that several studies have analyzed the effects of whey protein supplementation on resistance-trained individuals. Their research indicated that whey protein supplements appear to have advantages to promoting muscle hypertrophy. These include a profile rich in the amino acids known to promote muscle anabolism digestion. It has been established that certain types of protein affect whole body protein anabolism and accretion, which therefore, have the potential to affect muscle and strength development during resistance training. Overall, whey protein supplements contain a high concentration of essential amino acids, which are the richest known BCAA’s. Results proved that leucine is a main regulator of muscle protein metabolism and is identified as the key director of muscle protein synthesis. Supplementation with whey protein intake after resistance training resulted in a larger activation of proteins, in which initiates muscle hypertrophy.
Decades of research have searched for which nutrient was best at creating hypertrophy. The main nutrient researched was milk. Whey proteins found in milk contain a high proportion of amino acids known to play a role in muscle tissue protein synthesis. Milk may be an ideal recovery beverage for resistance and endurance training because milk is a whole food source of whey, slowly digested casein proteins, and carbohydrates that provide fuel for growing muscles. According to Lauren Milligan, 22 studies including nearly 700 different subjects, found that protein ingestion after even a single instance of resistance exercise functioned to inhibit muscle breakdown and increase muscle protein synthesis or an all over anabolic effect. The studies support the hypothesis that protein supplementation during resistance training increases muscle mass and muscle strength.
Discussion/Conclusion
Amongst our findings, we determined that there are claims to support little evidence of supplementation to be advantageous in resistance training in healthy individuals in regards to hypertrophy, soreness, and recovery. There was also limited information on untrained versus trained subjects in our studies analyzed. We found some evidence of hypertrophic growth and muscle recovery from whey protein in trained individuals. In the findings of hypertrophy effectiveness, a researcher in our studies, (Cribb PJ. 2007), suggests that hypertrophy is an uncontrollable variable within populations and responses to training. In their findings of four groups, the whey and creatine monohydrate seem to promote greater strength gains and muscle morphology during training. Muscle morphology is body composition related, in the sense that there were changes in fat and lean mass. These differences in skeletal muscle may have important implications for various populations and, therefore, warrant further investigation.
Another point to take into consideration is the findings of trained and the untrained individual use of protein supplements. If someone is new to resistance training, their body is going to undergo composition changes, such as lean mass versus fat mass. This would taint any variable the supplement has on the individual because they would be recording definite changes through natural body adaptations to exercise. On the other hand, trained individuals can warrant claims of effectiveness or ineffectiveness more properly in this manner. Our findings for this show that no matter the administration time, there are no significant improvements of soreness and growth (Pasiakos S, Lieberman H, McLellan). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. In other research, there is some proof that at certain training levels it may be slightly beneficial in aerobic and anaerobic power. (Pasiakos) States that “As the duration, frequency, and volume of resistance training increase, protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength.” There may be benefits for those in vigorously intense eccentric resistance training programs rather than untrained individuals. These needs to be further research examined to understand how some studies were performed to clearly identify whether there are more benefits for untrained versus trained.
Dietary recommendations are key to understanding supplementation role in a normal diet, if any. Supplementation for a variety of populations could be harmful for anyone, those who have a chronic illness, unknown vitamin deficiency or metabolic disease. They also can be disadvantageous for otherwise healthy fitness enthusiasts. There is the potential for weight gain and malnourishment that could even pose risks on cardiovascular and skeletal systems if left in regimen long term. Protein supplements are the basic single unit of protein and that is very appealing for consumers, take for example, whey. The consumer reads the label, fast acting protein, build your muscle faster and recover quicker from your exercises. These are false statements disregarding multiple variables, such as the person’s goals and exercise program, volume of weights, timing and intensity.
Some new research collected by a Masters in Public Health researcher, Christopher Wanjek, states that “No studies have been identified definitively short-term health problems from excess protein, but this has been associated with kidney failure, osteoporosis and heart disease. The reason is that unused protein cycles through the blood and ultimately breaks down into urea and acidic byproducts. These byproducts strain the kidneys as they filter through and likely trigger bone to release calcium.” The long-term use of said protein supplement could be deleterious if an individual uses this product to replace their protein intake or if they over consume their daily recommended intake. If one cuts out protein in their diet, such as that from naturally occurring sources (lean chicken and nuts), then they are putting themselves at risk for losing phytochemicals and other macro and micronutrients their body needs from whole foods including fiber, complex proteins and other essential amino acids not created by our bodies. On the other hand if they consume this protein powder on top of eating their normal diet, they are going far over their recommended daily caloric needs, and therefore could be at risk for trying to lose weight. The calories from protein supplements are non-satiating, or in other words, inadequate in delivering physiological and psychological feeling of fullness to your body. This in turn could contribute to excess calories, resulting in negative body composition changes, and ultimately weight gains.
Nutrition, overall health, exercise goals, and convenience seem to play major roles in supplementation as well as other societal influences revolving exercise training that could push one to investigate benefits and disadvantages of use. However, there are complexities within the question that must be identified with the user in order to further conclude findings. Untrained individuals with high aspiring goals should look closer into the research to conclude any exact findings of benefits. Trained individuals have some benefits in administration post-exercise with the most finding of milk, whey protein for both carbohydrate replenishment and protein synthesis during vigorous training. However, supplementation is also not necessary in the majority of the population and there are some serious health ramifications for not meeting or for over consuming your daily requirement of protein. With a balanced diet and correct preparation, everyone should be able to get their protein needs met from whole foods and do not need an ergogenic aid in their program.
Works Cited
Cataldo D, Blair M. “Protein intake for optimal muscle maintenance.” (2015) American College of Sports Medicine. Retrieved from https://www.acsm.org/docs/default-source/brochures/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=4
Cribb PJ. (2007) 298-307 “Effects of Whey Isolate, Creatine, and Resistance Training on
Muscle Hypertrophy”. Medicine and science in sports and exercise. Retrieved from, https://www.ncbi.nlm.nih.gov/pubmed/17277594
Dahlstrom EC, Olson A, Alekel DL, et al. (2007;21(5) A692-A692). “Impact of protein vs.
carbohydrate supplements on muscle recovery after exercise- induced muscle soreness.” Faseb Journal. Retrieved from <http://www.sciencedirect.com/science/article/pii/S1728869X10600147>
De Souza-Teixeira, F., & De Paz, J. (2012). Eccentric Muscle Training And Hypertrophy. Sports
Medicine and Doping Studies. Retrieved from http://www.omicsonline.org/eccentric-resistance-training-and-muscle-hypertrophy-2161-0673.S1-004.pdf
Etheridge T, Philp A, Watt PW. (2008;33(3):483-488). “A single protein meal increases recovery of muscle function following an acute eccentric exercise bout.” Applied Physiology, Nutrition, and Metabolism. Retrieved from Pub Med, <https://www.ncbi.nlm.nih.gov/pubmed/18461101>
Hayes, A., & Cribb, P. J. (2008, February). Effect of Whey Protein Isolate on Strength, Body
Composition, and Muscle Hypertrophy during Resistance Training. Retrieved from https://www.researchgate.net/publication/5757608_Effect_of_whey_protein_isolate_on_strength_body_composition_and_muscle_hypertrophy_during_resistance_training
Johns, J. R. (2009, November 24). Branched-Chain Amino Acid Supplementation: A Critical
Analysis of its Effect on Skeletal Muscle [Scholarly project]. Retrieved October 5, 2016, from http://www.wou.edu/~jrjones09/criticalanalysisbranchedchainaminoacids.pdf
Joy, J. M., Lowery, R. P., Wlson, J. M., Purpura, M., Souza, E. O., Wilson, S. M., . . . Jager, R.
(2013, June 20). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Retrieved October 05, 2016, from https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86
Langer, H., & Carlsohn, A. (2014, June). Effects of Different Dietary Proteins and Amino Acids
on Skeletal Muscle Hypertrophy in Young Adults After Resistance Exercise: A Systematic Review. Retrieved October 05, 2016, from https://www.researchgate.net/
/publication/268387151_Effects_of_Different_Dietary_Proteins_and_Amino_Acids_on_Skeletal_Muscle_Hypertrophy_in_Young_Adults_After_Resistance_Exercise_A_Systematic_Review
Milligan, L. (2015, July). Milk Nutrients Augment Muscle Growth and Recovery – International
Milk Genomics Consortium. Retrieved October 05, 2016, from
http://milkgenomics.org/article/milk-nutrients-augment-muscle-growth-and-recovery/
Naclerio, F., Alkhatib, A., & Jimenez, A. (2013, October 10). Effectiveness of Whey Protein
Supplement in Resistance Trained Individuals. Retrieved October 5, 2016, from http://www.omicsonline.org/effectiveness-of-whey-protein-supplement-in-resistance-trained-individuals-2161-0673.1000130.php?aid=21391
Ormsbee MJ, Thomas DD, Mandler WK, et al. (2013;10(1):39). “The effects of pre- and post-
exercise consumption of multi-ingredient performance supplements on cardiovascular health and body fat in trained men after six weeks of resistance training: a stratified, randomized, double-blind study.” Nutrition & metabolism. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23680036
Outlaw J, Wilborn C, Smith-Ryan A, et al (2014;3(1):1-7). “Effects of a pre-and post-workout protein-carbohydrate supplement in trained crossfit individuals”. SpringerPlus. Retrieved from < https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4125607/>
Pasiakos S, Lieberman H, McLellan. (2014;44(5):655-670). “Effects of Protein Supplements on Muscle Damage, Soreness and Recovery of Muscle Function and Physical Performance: A Systematic Review”. Sports Med. Retrieved from < https://www.ncbi.nlm.nih.gov/pubmed/24435468>
Pasiakos, SM author, Mclennan TM. (Sports Med. 2015 Jan;45(1):111-31) “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review.” Retrieved from <https://www.ncbi.nlm.nih.gov/pubmed/25169440>
Shaw, Gina. Nazario, Brunhilda M.D. (2011, March 25). Web MD: “Protein powder: what you
should know”. Retrieved October 7, 2016, From <http://www.webmd.com/vitamins-and-
supplements/features/protein-powder>
Sowers, Starkie (2009). A Primer On Branched Chain Amino Acids; Huntington College of
Health Science. Retrieved from http://www.hchs.edu/literature/BCAA.pdf
Springer, M. (2009, October 05). The Effectiveness of Protein Supplements in Advancing
Muscle Growth. Retrieved October 05, 2016, from https://healthpsych.psy.vanderbilt.edu/2009/ProteinSupplements.htm
Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012, December 14). Protein timing and
its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Retrieved October 05, 2016, from https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-54
Stout Jeffrey R, Lockwood Christopher M, Hulmi Juha J (2010;7(1):51). “Effect of
protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein”. Nutrition; Metabolism. Retrieved from < https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-51>
Tipton, K. D., Elliott, T. A., Ferrando, A. A., Aarsland, A. A., & Wolfe, R. R. (2009).
Stimulation of muscle anabolism by resistance exercise and ingestion of leucine
plus protein. Applied Physiology, Nutrition & Metabolism , 34, 151-161.
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