How to take whey protein
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How to Take Whey Protein: Insights from Recent Research
Optimal Dosage of Whey Protein for Muscle Protein Synthesis
Muscle Protein Accretion in Older Adults
Research indicates that the amount of whey protein ingested significantly impacts muscle protein synthesis, especially in older adults. A study involving 33 healthy older men found that ingesting 35 grams of whey protein resulted in greater amino acid absorption and muscle protein synthesis compared to 10 or 20 grams. This suggests that for older adults aiming to maximize muscle protein accretion, a higher dose of around 35 grams may be more effective.
Whey Protein and Postprandial Glycemia in Type 2 Diabetes
For individuals with type 2 diabetes, smaller doses of whey protein can also be beneficial. A study demonstrated that consuming 15 grams of whey protein before mixed-macronutrient meals improved postprandial glycemia and increased satiety. Both intact and hydrolyzed forms of whey protein were effective, with intact whey protein showing a more pronounced effect on reducing postprandial glycemia and enhancing satiety.
Long-Term Effects of Whey Protein Supplementation
Muscle Mass and Physical Function in Older Women
A two-year study on well-nourished, healthy older postmenopausal women revealed that daily supplementation with 30 grams of whey protein did not significantly enhance muscle mass or physical function. Despite an increase in protein intake, there were no notable improvements in muscle measurements or physical performance, suggesting that additional protein may not be necessary for those who are already protein-replete.
Practical Recommendations for Whey Protein Intake
For Muscle Protein Synthesis
- Older Adults: Aim for around 35 grams of whey protein per serving to maximize muscle protein synthesis.
- General Population: Adjust the dosage based on individual protein needs and dietary intake, but higher doses may be more beneficial for muscle accretion.
For Managing Blood Sugar Levels in Type 2 Diabetes
- Small Doses: Consuming 15 grams of whey protein before meals can help improve postprandial glycemia and increase satiety.
- Meal Timing: Take whey protein immediately before mixed-macronutrient meals for optimal benefits.
For Long-Term Muscle Health in Older Women
- Well-Nourished Individuals: Additional whey protein supplementation may not provide significant benefits if dietary protein intake is already adequate.
Conclusion
Whey protein can be a valuable supplement for enhancing muscle protein synthesis and managing blood sugar levels, particularly in older adults and individuals with type 2 diabetes. However, its long-term benefits on muscle mass and physical function may be limited in well-nourished populations. Adjusting the dosage and timing of whey protein intake based on individual needs and health conditions is crucial for maximizing its benefits.
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