Whey Over The Top

Australian Natural Bodz - - Contents - By George L. Red­mon PH. D. N. D.

George L Red­mon PHD takes a closer look at the lat­est sci­en­tific re­search and the host of amaz­ing ben­e­fits that Whey Pro­tein of­fers for those seek­ing a leaner more mus­cu­lar build.

Stud­ies have sug­gested for some time that whey pro­tein can up-reg­u­late im­mune sys­tem surveil­lance sys­tems due to the pres­ence of sev­eral live bioac­tive frac­tions. Those frac­tions in­clude beta-lac­toglob­u­lin, al­pha­lac­tal­bu­min, gly­co­macropep­tide and lacto­fer­rin. Lacto­fer­rin has been shown to stop the growth of pathogens com­monly as­so­ci­ated with food poi­son­ing. In­ter­est­ingly, new re­search has shown that lacto­fer­rin is able to in­crease the pro­duc­tion of new bone, in cases of os­teo­poro­sis and non-heal­ing bone frac­tures. Whey also con­tains bovine serum al­bu­min, a pro­tein that in­creases white blood cell, T-cell and an­tiox­i­dant cell ac­tiv­ity, as well as im­munoglob­u­lin anti-bod­ies that build the im­mune sys­tem. Ad­di­tion­ally, all the crit­i­cal amino acids for cel­lu­lar re­pair, growth, and glu­tathione pro­duc­tion nat­u­rally oc­cur within whey pro­tein. As you know glu­tathione is the most pow­er­ful an­tiox­i­dant that pro­tects your cells, es­sen­tially the body’s de­fender of your in­ter­nal home­osta­sis, which refers to the abil­ity or ten­dency of an or­gan­ism or cell to main­tain in­ter­nal equi­lib­rium by ad­just­ing its phys­i­o­log­i­cal pro­cesses. It would ap­pear from our dis­cus­sion thus far that whey, while hold­ing the sta­tus of gold stan­dard within the fit­ness and body-build­ing com­mu­nity, is clearly more dy­namic or more highly an­abolic than ever imag­ined, mean­ing hav­ing the abil­ity to make bio-chem­i­cally charged pro­cesses, metabol­i­cally bet­ter. In fact, there are two an­cient proverbs from the Ital­ian city of Florence that say, if you want to live a healthy and ac­tive life, drink whey, and, if ev­ery­one were raised on whey, doc­tors would be bank­rupt.

Whey In the Mus­cle’s An­abolic Zone

While re­searchers out­side the sports nu­tri­tion com­mu­nity are un­lock­ing the po­ten­tial medic­i­nal ben­e­fits of whey pro­tein, con­versely this same sce­nario is oc­cur­ring within the sports medicine arena. For ex­am­ple, in a re­cent study con­ducted at Bay­lor Univer­sity, re­sis­tance trained in­di­vid­u­als who uti­lized a whey/ca­sein com­bi­na­tion gained five pounds (5lbs) more mus­cle after 10wks ver­sus sub­jects us­ing whey alone. Sim­i­larly, re­searchers at the Depart­ment of Nu­tri­tion and Metabolism at the Univer­sity of Texas found that a syn­er­gis­tic blend of 25% whey, 25% soy and 50% of ca­sein pro­tein sus­tained a longer con­sis­tent de­liv­ery of amino acids.

Whey: A One Minute Primer

Dif­fer­ent di­etary pro­teins af­fect whole body pro­tein an­abolism and growth dif­fer­ently, and there­fore have the po­ten­tial to in­flu­ence re­sults ob­tained from re­sis­tance train­ing. How­ever, no other sup­ple­men­tal pro­tein is as im­por­tant as whey. It is the fastest-di­gest­ing pro­tein as com­pared to ca­sein, egg or soy pro­tein. Once di­gested it is rapidly bro­ken down ac­cord­ing to re­searchers at the Nu­tri­tional Bio­chem­istry Depart­ment at the Univer­sity of Yaounde in Careroon within a mat­ter of 1.5 hours. Be­cause of this, amino acids- the build­ing blocks of all pro­teins are also me­tab­o­lized rapidly and are ab­sorbed into the blood­stream. Th­ese busy bees so to speak quickly start re­pair­ing dam­aged mus­cle tis­sue by jump start­ing pro­tein syn­the­sis. Phe­nom­e­nally, cur­rent data in­di­cates that in some cases whey pro­tein can in­crease pro­tein syn­the­sis by 70%. On the other hand, stud­ies have shown that ca­sein pro­tein in many cases in­creases pro­tein syn­the­sis by only 30% be­cause of its slower rate of break-down. Also, ac­cord­ing to body­build­ing guru and sports medicine ex­pert Jim Stop­pani, whey pro­tein also boosts blood flow to mus­cle tis­sue, which is another se­cret to its pro­tein-syn­the­sis power. He went on to say that in­creased blood flow en­hances the de­liv­ery of nu­tri­ents, in­clud­ing glu­cose (en­ergy), amino acids, and oxy­gen, all key nu­tri­ents that support mus­cle growth and ac­cel­er­ate re­cov­ery after a work­out.

Whey/Leucine Drives the Pro­tein Syn­the­sis Con­tin­uum

Col­lec­tively, one of great­est at­tributes that whey has over other pro­tein sources is its high leucine con­tent. Leucine is con­sid­ered to be the prime an­abolic sig­nal­ing agent that ig­nites the mTor path­way, short for Mam­malian Tar­get of Ra­pamycin. This path­way is re­spon­si­ble for sig­nal­ing the mus­cle to make more pro­tein. The mTOR path­way could be com­pared to a back- up gen­er­a­tor that kicks in when pro­tein pro­duc­tion shuts down. How­ever, mTOR isn’t a back-up sys­tem in case of er­ror, it is the sys­tem. Sim­ply

leucine is the only amino acid known to stim­u­late pro­tein syn­the­sis with­out help from another source

put, leucine not only pro­vides the build­ing blocks for pro­tein syn­the­sis, it also con­trols the bio-chem­i­cal pro­cesses that run the pro­tein syn­the­sis pro­cesses. In fact, with­out leucine, the body can’t cor­rectly de­ci­pher cel­lu­lar in­struc­tions that stim­u­late pro­tein syn­the­sis and pre­vent the degra­da­tion of mus­cle tis­sue at times of nu­tri­tional in­ad­e­qua­cies and re­cov­ery. Para­dox­i­cally, in a re­cent study ap­pear­ing in the Jour­nal of the Amer­i­can Col­lege of Nu­tri­tion re­searchers re­ported that to date leucine is the only amino acid known to stim­u­late pro­tein syn­the­sis with­out help from another source. More specif­i­cally, a se­ries of re­cent stud­ies have demon­strated that leucine has a 10 fold greater im­pact on pro­tein syn­the­sis than any other amino acid.

The Whey Su­per Blends

While whey stim­u­lates new pro­tein cre­ation faster than ca­sein and is con­sid­ered a bet­ter pro­tein source than other pro­teins for in­creas­ing a num­ber of an­abolic pa­ram­e­ters, the ques­tion be­comes why use any­thing else with it? The fact is nu­tri­tion­ally, as na­ture in­tended, no one nu­tri­ent can serve as the sole source of nu­tri­tional ad­e­quacy. How­ever, when you com­bine nu­tri­ents to­gether you have what is re­ferred to as a syn­er­gis­tic ef­fect. How­ever, like ev­ery­thing, one sin­gle nu­tri­ent like many in na­ture up and even down-reg­u­late the dom­i­nate qual­i­ties or un­healthy ones ex­hib­ited by other nu­tri­ents, es­sen­tially, mak­ing them bet­ter. This is why sports sci­en­tist have ex­per­i­mented with com­bin­ing whey with some very dy­namic prod­ucts in their own right. The study re­sults have shown a pos­si­ble iso­tonic link that ap­pears to max­i­mize whey’s an­abolic po­ten­tial.

Iso­tonic Phys­i­ol­ogy and Chem­i­cal Ex­er­cis­ing

The term iso­tonic from a phys­i­o­log­i­cal stand point refers to spe­cially for­mu­lated chem­i­cals in a spe­cific prod­uct that stoke(make stronger) the body’s an­abolic ma­chin­ery and prime meta­bolic path­ways that en­cour­age growth and re­pair by im­prov­ing a process known as chem­i­cal ex­er­cis­ing. It is here where spare parts are pro­vided to sus­tain bio-chem­i­cal pro­cesses in sit­u­a­tions where key nu­tri­ents are used up, es­pe­cially dur­ing vig­or­ous work­outs. From all the col­lec­tive re­search it ap­pears that whey just doesn’t work well with other nu­tri­ents; it works ex­traor­di­nar­ily well with them. In this re­port, I will out­line some of this emerg­ing re­search that has clearly pushed whey – way over the top.

Whey + Ca­sein + Soy

In the study men­tioned ear­lier at the Univer­sity of Texas in­di­vid­u­als who took part per­formed a sin­gle ses­sion of re­sis­tance ex­er­cise and then 1 hour later con­sume ei­ther whey pro­tein or a blend of whey, ca­sein, and soy. The sup­ple­ments both con­tained 19 grams of pro­tein. The blend con­sisted of 50% ca­sein, 25% whey, and 25% soy. Both sup­ple­ments equally in­creased mus­cle pro­tein syn­the­sis dur­ing the 2 hr post-ex­er­cise time pe­riod. How­ever, from the 2 to 4 hr post-ex­er­cise re­cov­ery pe­riod only the pro­tein blend in­creased pro­tein syn­the­sis. In a re­lated over­view pre­sented at the Sci­ence in Nu­tri­tion 1st In­ter­na­tional Congress held in Rome, Italy, by Dr. Gre­gory L. Paul the Di­rec­tor of Sports Nu­tri­tion at So­lae, a soy based tech­no­log­i­cal company in

the group that con­sumed both whey and crea­tine to­gether had sig­nif­i­cant higher in­creases in lean mass and bench press strength.....

St. Louis, he con­cluded that by blend­ing soy pro­tein, ca­sein, and whey pro­tein it cre­ates a more bal­anced amino acid pro­file, specif­i­cally for branch chain amino acids (BCAAs), glu­tamine, and argi­nine. He went on say that this con­fers an ad­van­tage be­cause a more bal­anced amino acid pro­file pro­vides a wider range of ben­e­fits such as acid-base bal­ance, growth hor­mone re­lease, en­hanced mus­cle blood flow and im­mu­nity more so than a sin­gle pro­tein source rich in only 1 or 2 of th­ese key amino acids.

Whey + CLA +Crea­tine

Crea­tine as you known is well known for its abil­ity to en­hance en­ergy in the mus­cle via its abil­ity to quickly re­cy­cle ATP (adeno­sine –Tri-Phos­phate) thus im­prov­ing work­load ca­pac­ity and pro­tein syn­the­sis. CLA short for con­ju­gated linoleic acid has been re­searched ex­ten­sively at the Univer­sity of Wis­con­sin and plays a key role in re­duc­ing body fat in a num­ber of dif­fer­ent ways. In fact, re­searchers at the Link Med­i­cal Re­search Cen­ter in Kjeller Norway re­ported that while CLA re­duced body fat mass and in­creases lean body mass, that it is se­lec­tive, even tar­get­ing re­gional­spe­cific fat de­posits in over­weight and obese in­di­vid­u­als. In con­trast to th­ese in­di­vid­ual at­tributes, in a cur­rent Cana­dian study at the Col­lege of Ki­ne­si­ol­ogy, at the Univer­sity of Saskatchewan, sci­en­tist tested the combo of whey, crea­tine and CLA on strength train­ing. They also looked at vari­a­tions in the com­bi­na­tions. This dou­ble blind study, was com­prised of sixty-nine par­tic­i­pants ran­domly placed in three dif­fer­ent groups. The first group la­beled CCP was given 6 g/d of CLA + 9 g/d Crea­tine+ 36 g/d of whey. The sec­ond group la­beled CP re­ceived Crea­tine + whey + a placebo(same dose). The 3rd group la­beled P re­ceived whey + a placebo dur­ing 5 wks of strength train­ing (4-5 sets, 6-12 rep­e­ti­tions, and 6d/wk). At the con­clu­sion of the study the crea­tine, CLA, whey pro­tein group (CCP) had sta­tis­ti­cally con­sid­er­able in­creases in: bench press +16.2%, leg press +13.1% and lean tis­sue mass +2.4%, as com­pared to min­i­mal gains in the other groups.

Whey+ Crea­tine

In a study to as­sess if the com­bi­na­tion of crea­tine and whey had a greater im­pact on strength and lean mass de­vel­op­ment ver­sus us­ing ei­ther sup­ple­ment alone, Cana­dian re­searchers at St. Fran­cis Xavier Univer­sity mea­sured no­table changes or stages of in­creased power out­put and body com­po­si­tion changes of weight train­ing sub­jects for 6wks. They looked at bench press, squat strength, and knee ex­ten­sion/flex­ion peak torque (abil­ity to over­come re­sis­tance). Th­ese sub­jects (36 males) were di­vided into 3 groups. Group #1 was given a placebo, (1.2 g/kg/day mal­todex­trin), Group#2 , whey pro­tein, (1.2 g/kg/day) and Group#3, whey+crea­tine mono­hy­drate, (1g/kg/day, W; 1.2 g/kg/day CM ).

At the end of the trial th­ese re­searchers re­ported that: 1.The group that con­sumed both whey and crea­tine to­gether had sig­nif­i­cantly higher in­creases in lean mass and bench press strength ver­sus the other two groups. 2.Knee ex­ten­sion power was greater than be­fore in the crea­tine+whey com­bi­na­tion and whey group, but not in the placebo group. Please Note: In­ter­est­ingly, this trial was ex­tended for an ad­di­tional six weeks, how­ever with­out supplementation of ei­ther whey or crea­tine. Iron­i­cally, the strength and lean mus­cle gains ex­hib­ited at the stud­ies ini­tial end (6wks) were main­tained dur­ing the ex­tended trial pe­riod, ex­hibit­ing some pos­si­ble iso­tonic at­tribute. Fur­ther­more in a re­lated study in­ves­ti­ga­tors at the Ex­er­cise Sport and the School of Bio­med­i­cal Sciences, at Vic­to­ria Univer­sity in Aus­tralia re­cently con­firmed the iso­tonic ca­pa­bil­i­ties of whey and crea­tine. In a dou­ble-blind ran­dom­ized pro­ce­dure, re­sis­tance-trained males were matched for strength and placed into one of four groups: (1)crea­tine/car­bo­hy­drate (CrCHO), (2) crea­tine/whey pro­tein (CrWP), (3)WP(crea­tine/whey pro­tein, or (4)car­bo­hy­drate only (CHO) at 1.5 g x kg of body weight daily for 11wks. The changes in lean mass, fiber­spe­cific hy­per­tro­phy ( size in­crease), and con­trac­tile pro­tein con­tent(changes in the con­tents of skele­tal mus­cle myo­fib­ril­lary pro­teins) were the mark­ers they were track­ing. My­ofib­rils are com­posed of long pro­teins such as actin, myosin and titin and oth­ers that hold them to­gether. Re­port­ing in the jour­nal Med­i­cal Sci­ence Sports and Ex­er­cise th­ese guys re­vealed that the crea­tine/ car­bo­hy­drate , whey pro­tein , and crea­tine/whey pro­tein groups had 5% in­creases in strength and mus­cle hy­per­tro­phy com­pared to the car­bo­hy­drate only group. They con­cluded that 76% of the strength gains in the squat were at­trib­uted to mus­cle hy­per­tro­phy changes along­side adap­ta­tions at the cel­lu­lar and sub-cel­lu­lar lev­els to in­creased ac­tiv­ity of crea­tine and whey pro­tein.

Please Note: Mus­cles con­tract by slid­ing the thin (actin) and thick (myosin) fil­a­ments along each other, hence the tag ac­to­myosin. Whey pro­tein has demon­strated the abil­ity to en­hance my­ofib­ril­lar pro­tein syn­the­sis, in doses of 20g in young adults and 40g in ag­ing mus­cle by re­search sci­en­tist at the Depart­ment of Ki­ne­si­ol­ogy at McMaster Univer­sity in Canada.

Photo By Rob Bell

Fit­ness Model Tony Stru­gar

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