Whey protein timing and muscle protein synthesis

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Whey Protein Timing and Muscle Protein Synthesis: Key Insights

Timing of Whey Protein Ingestion and Muscle Protein Synthesis

Research shows that ingesting whey protein either immediately before or after resistance exercise leads to a positive net muscle protein balance, but the timing (pre- vs. post-exercise) does not significantly change the overall amino acid uptake or muscle protein synthesis response when using whole whey protein. This is different from the response seen with free essential amino acids plus carbohydrates, where timing can have a greater effect .

Dose-Response Relationship: How Much Whey Protein Is Needed?

Studies indicate that consuming 20 grams of whey protein after resistance exercise is sufficient to maximize muscle protein synthesis in young, resistance-trained men. Higher doses (like 40 grams) do not further increase muscle protein synthesis but do increase amino acid oxidation, meaning the extra protein is not used for muscle building .

Whey Protein vs. Other Protein Sources

Whey protein is considered a "fast" protein due to its rapid digestion and absorption, leading to a quick spike in muscle protein synthesis. Casein is digested more slowly, resulting in a delayed but prolonged effect. Both whey and casein, as well as whole milk protein, stimulate muscle protein synthesis after exercise, but the timing of the peak effect differs: whey peaks fastest, followed by milk protein, then casein. All dairy proteins are more effective than soy protein for stimulating muscle protein synthesis after exercise 267.

Whey Protein Hydrolysate: Faster and More Potent?

Whey protein hydrolysate (WPH), which is pre-digested for faster absorption, can stimulate muscle protein synthesis more rapidly and at lower doses compared to intact whey protein. WPH and regular whey both increase muscle protein synthesis and activate the mTORC1 pathway, but WPH may keep amino acid utilization for muscle building elevated for a longer period after ingestion 35.

Effects in Older Adults and Special Populations

Whey protein is effective at increasing muscle protein synthesis in both healthy and sarcopenic (muscle-wasting) older adults, with no significant difference in response between these groups. Whey protein also outperforms collagen peptides in stimulating both short-term and longer-term muscle protein synthesis in older women, making it a better choice for muscle retention in aging populations 89.

Combination with Other Nutrients

Combining whey protein with amylopectin/chromium (a carbohydrate and mineral complex) after exercise can further enhance muscle protein synthesis and the activation of muscle-building pathways (like mTOR) compared to whey protein alone .

Conclusion

Whey protein is highly effective at stimulating muscle protein synthesis after resistance exercise, with 20 grams being sufficient for maximal effect in young adults. The timing of ingestion (before or after exercise) does not make a significant difference when using whole whey protein. Whey protein hydrolysate may offer some advantages in speed and duration of muscle protein synthesis, especially at lower doses. Whey protein is also effective in older adults and is superior to collagen for muscle building. Combining whey with certain carbohydrates and minerals may further boost its muscle-building effects.

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Most relevant research papers on this topic

Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise.

Whey protein ingestion before or after exercise stimulates net muscle protein synthesis, but timing of protein ingestion does not affect the anabolic response as much as free amino acids and carbohydrates.

RCTHighly Cited

2007·

319citations

·K. Tipton et al.

Effects of Whey, Caseinate, or Milk Protein Ingestion on Muscle Protein Synthesis after Exercise

Co-ingestion of milk proteins (whey and caseinate) after exercise has a greater effect on muscle protein synthesis compared to either protein alone or soy protein.

Non-RCTAnimal StudyVery Rigorous Journal

2016·

47citations

·Atsushi Kanda et al.

Effects of whey protein hydrolysate ingestion on post-exercise muscle protein synthesis compared with intact whey protein in rats

Whey protein hydrolysate (WPH) ingestion stimulates post-exercise muscle protein synthesis more effectively than intact whey protein, especially at lower doses.

Rigorous Journal

2019·

11citations

·Kyosuke Nakayama et al.

Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise.

A 20-g dose of whey protein is sufficient for maximal stimulation of myofibrillar muscle protein synthesis in rested and exercised muscles of resistance-trained, young men, while a dose of >20 g stimulates amino acid oxidation and ureagenesis.

Non-RCTVery Rigorous JournalHighly Cited

2014·

438citations

·Oliver C. Witard et al.

Whey Protein Hydrolysate Increases Amino Acid Uptake, mTORC1 Signaling, and Protein Synthesis in Skeletal Muscle of Healthy Young Men in a Randomized Crossover Trial.

A small dose of whey protein hydrolysate (WPH) effectively increases leucine transport into muscle, activating mTORC1 and stimulating muscle protein synthesis in young men, similar to intact whey protein.

RCTVery Rigorous Journal

2019·

34citations

·T. Moro et al.

Whey and casein labeled with L-[1-13C]leucine and muscle protein synthesis: effect of resistance exercise and protein ingestion.

Whey and casein protein intake after resistance exercise both equally promote muscle protein synthesis, despite differences in insulin, amino acid concentrations, and 4E-BP1 levels.

RCTHighly Cited

2011·

196citations

·S. Reitelseder et al.

Consumption of Milk Protein or Whey Protein Results in a Similar Increase in Muscle Protein Synthesis in Middle Aged Men

Whole milk protein and whey protein both stimulate muscle protein synthesis in middle-aged men, with no significant difference in their ability to do so.

Very Rigorous JournalHighly Cited

2015·

80citations

·C. Mitchell et al.

Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial.

Whey protein supplementation is more effective than collagen peptides in promoting acute and longer-term muscle protein synthesis in healthy older women, with or without resistance exercise.

RCTVery Rigorous Journal

2020·

62citations

·Sara Y Oikawa et al.

Both basal and post-prandial muscle protein synthesis rates, following the ingestion of a leucine-enriched whey protein supplement, are not impaired in sarcopenic older males.

Ingesting 21g of leucine-enriched whey protein effectively increases muscle protein synthesis rates in both sarcopenic and healthy older men.

Non-RCTVery Rigorous Journal

2017·

45citations

·I. Kramer et al.

Effects of Whey Protein Combined with Amylopectin/Chromium on the Muscle Protein Synthesis and mTOR Phosphorylation in Exercised Rats.

Whey protein combined with amylopectin/chromium supplementation significantly increases muscle protein synthesis and enhances the mTOR signaling pathway in exercised rats.

RCT

2023·

2citations

·K. Şahin et al.

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