How to intake whey protein
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Optimal Whey Protein Intake: Dosage, Timing, and Benefits
Dosage of Whey Protein for Muscle Protein Synthesis
Research indicates that the amount of whey protein ingested significantly impacts muscle protein synthesis, especially in older adults. A study involving elderly men found that consuming 35 grams of whey protein resulted in greater amino acid absorption and muscle protein synthesis compared to 10 or 20 grams. This suggests that higher doses of whey protein are more effective for muscle protein accretion in older populations.
Timing of Whey Protein Intake
The timing of whey protein intake can influence its effects on appetite and energy intake. A study on older men showed that consuming 30 grams of whey protein at different times before a meal did not significantly affect appetite or energy intake at the subsequent meal. However, another study found that whey protein ingestion before breakfast and lunch suppressed energy intake at those meals but not at dinner, with the effect being more pronounced in younger men. This indicates that while timing may not drastically alter appetite in older adults, it can influence energy intake in younger individuals.
Whey Protein and Glycemic Control
Whey protein can also play a role in managing postprandial glycemia, particularly in individuals with type 2 diabetes. Consuming small doses of whey protein (15 grams) before mixed-macronutrient meals improved postprandial glycemia and increased satiety in men with type 2 diabetes. This effect was observed with both intact and hydrolyzed whey protein, although intact whey protein had a more pronounced impact on glycemic control and satiety.
Whey Protein and Appetite Regulation
Whey protein has been shown to affect appetite and energy intake. In young adults, consuming 20-40 grams of whey protein before a meal reduced food intake and postmeal blood glucose levels. Additionally, whey protein ingestion before meals was associated with slower gastric emptying and altered gut hormone responses, which can contribute to increased feelings of fullness and reduced appetite .
Long-Term Effects of Whey Protein Supplementation
Long-term supplementation with whey protein does not always lead to significant improvements in muscle mass or physical function. A two-year study on postmenopausal women found that daily supplementation with 30 grams of whey protein did not enhance muscle mass or physical function compared to a placebo. However, whey protein may help prevent the worsening of hepatic steatosis associated with weight gain in elderly women.
Conclusion
In summary, the optimal intake of whey protein varies depending on the desired outcome. For muscle protein synthesis, higher doses (around 35 grams) are more effective, particularly in older adults. The timing of intake can influence energy intake and appetite, with pre-meal consumption being beneficial for glycemic control and satiety. Long-term benefits of whey protein supplementation on muscle mass and physical function may be limited, but it can help manage conditions like hepatic steatosis. Understanding these nuances can help individuals tailor their whey protein intake to meet their specific health and fitness goals.
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