Resistance Training: Benefits of Post-Exercise
Consumption of Protein Supplements
In today’s society, especially in the sporting world, the latest trend
is to improve one’s athletic performance in order to become the
biggest, fastest, and strongest, whether it is on the playing field
and/or in a gym or weight room. Some individuals using resistance
training may go to great lengths to reach their goals, including the
illegal use of steroids. A more appropriate solution for increasing
strength and lean muscle mass gained through resistance training is
protein supplementation.
Appropriate Protein Supplementation
There are many protein supplements on the market, but few
contain the proper ingredients necessary to satisfy an athlete’s
optimal nutritional needs after resistance training. The highest
quality proteins are the milk proteins, casein and whey (14).
Casein is slowly digested in the stomach, which allows a sustained
elevation of the amino acids in the blood. Whey is digested much
more rapidly than casein, and contains a large portion of the
branched-chain amino acids, which are the most abundant amino
acids in muscle tissue and critical for muscle building (14).
Whey protein sources seem to be the most researched of the two,
and there is good reason. There appears to be a positive correlation
between increased lean muscle mass and increased muscular
strength while performing resistance training with the consumption
of whey protein supplements (3,4).
Hydrolyzed whey isolate, another type of whey protein, contains
the highest concentration of the essential amino acids, including
the branched-chain amino acids. In a study comparing whey isolate
to casein during 10 weeks of resistance training, the participants
supplementing whey isolate showed a greater increase in lean
mass, a decrease in fat mass, along with an increase in strength
when compared to those participants supplementing casein (6).
Not only is the type of protein important, but the amount of protein
ingested is also important. Many times, individuals taking protein
supplements will ingest too many grams causing the nitrogen
balance in the body to be thrown off. Subsequently, the excess
protein is excreted in the urine. The ingestion of excess protein
supplements may place additional stress on the kidneys and liver,
and may result in dehydration, calcium loss, and gastrointestinal
problems (12). Thus, it is important to follow the guidelines in
place for protein intake and supplementation.
The average person needs approximately 0.8 g/kg bodyweight/day
of protein to maintain muscle mass (3). Protein and amino acid
requirements are higher for athletes in training (3). Resistance
training athletes need 1.6 – 1.7 g/kg bodyweight/day while
endurance athletes need approximately 1.2 – 1.4 g/kg
bodyweight/day (5,11).
Therefore, it is important for athletes to be aware of the amount of
protein needed by the body and not consume more protein in both
dietary and supplemental form than is recommended.
Benefits of Protein Supplement Ingestion during Recovery
Research on resistance training has shown that protein
consumption prior to resistance training can be effective. However,
research on nutrient timing suggests protein consumption after
resistance training may be more effective one hour after (5,13).
Thus, the timing of protein supplementation is crucial. For the
proper synthesis of protein, supplementation should take place
during the recovery period after a bout of resistance training.
Although, the body stays in an anabolic state for up to 48 hours
after training, the one-hour window is most important for optimal
synthesis. Anything after this time period will still be used by the
body, but it will not provide the best repair of the muscle tissue and
protein synthesis (8).
Furthermore, protein intake after resistance training has shown to
improve protein balance in the body and reduce muscle damage
and delayed onset muscle soreness (DOMS) (1,7,15). The benefits
of supplementing protein with resistance training can be an
increase in lean body mass as well as strength gains. As shown in a
recent study, the strength gains of athletes taking protein
supplements were significantly increased as opposed to the
strength gains of athletes not consuming protein supplements,
which showed little to no significant differences in strength gain
(10).
In a similar study regarding strength gains with protein
supplementation, participants in a 10-week resistance training
experiment showed strength adaptations through greater prevention
of catabolism and an improved anabolic response. In other words,
with protein supplementation, the participants’ bodies were
building up proteins (anabolism) in the muscle instead of breaking
them down (catabolism) (9).
Conclusion
As based upon published research, protein supplementation, when
consumed properly, appears to have a positive impact on strength
gains, protein synthesis, lean body mass, and reduce recovery time.
Of course, protein supplementation should be used to
“supplement” a well-balanced diet already in place, not replace it.
While protein supplements may be beneficial, foods can offer the
same benefits as long as adequate protein is ingested.
Supplementation can be used to help meet the protein demands
needed by the body to keep up with a resistance training program,
though.
As evidenced by research, individuals taking protein supplements
can see results in as little as six weeks. It should be noted that
currently, there is no published research stating that protein
supplementation has a negative long-term effect. When taken in
moderation, and by the guidelines specified, protein
supplementation can have a positive outcome on performance and
health in those individuals involved in resistance training.
Source: NSCA