Whey (Almost) Everything You Need To Know

[WillBrink]

Whey and gainz;

Muscle-Related Effect of Whey Protein and Vitamin D3 Supplementation Provided before or after Bedtime in Males Undergoing Resistance Training

Nutrients. 2022 Jun; 14(11): 2289.

Abstract

There is increasing evidence that dietary protein intake with leucine and vitamin D is an important factor in muscle protein synthesis. This study investigated the combined effects of consuming whey protein and vitamin D3 in the evening before bedtime or in the morning after sleeping on muscle mass and strength. Healthy, untrained males (N = 42; Age = 18–24 year) were randomly assigned into three groups: before bedtime, after sleeping, and control. Subjects underwent a 6-week resistance training program in combination with supplements that provided 25 g whey protein and 4000 IU vitamin D3 for the before bedtime and after sleeping groups and a 5 g maltodextrin placebo for the control group. A significant increase in serum vitamin D was observed in both before bedtime and after sleeping groups. All groups experienced a significant gain in leg press.

However, the control group did not experience significant improvements in muscle mass and associated blood hormones that were experienced by the before bedtime and after sleeping groups. No significant differences in assessed values were observed between the before bedtime and after sleeping groups.
These findings suggest that the combination of whey protein and vitamin D supplements provided either before or after sleep resulted in beneficial increases in muscle mass in young males undergoing resistance training that exceeded the changes observed without these supplements.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9183069/

[WillBrink]

A useful study in the big picture of whey, would have been so much more useful had they had another group getting a different P source to compare, and or, looked GSH status before and after addition of the whey, etc. I will add this to my write up (1) on the potential value of whey in covid management you may find interesting if you have not read that.

Effect of Whey Proteins on Malnutrition and Extubating Time of Critically Ill COVID-19 Patients

Abstract
The novel SARS-CoV-2 virus has led to a severe pandemic, starting from early 2020. Intensive care (ICU) management of the COVID-19 disease is difficult with high morbidity and mortality. Early nutritional support, especially with whey protein, seems to be crucial in this medical case. Thus, we aimed to assess the effects of an adequate nutritional protocol rich in whey protein on nutritional and inflammatory status, extubating time, and mortality of critically ill COVID-19 patients (CICP).

Methods: A prospective single-center exploratory observational study was undertaken on 32 consecutive CICP admitted to the ICU of Santa Maria Hospital, Terni, Italy, and treated with whey protein-enriched formula. Patients’ demographics, nutritional status, indexes of inflammation, daily pre-albumin serum levels, duration of mechanical ventilation, and mortality were recorded.

Results: Thirty-two patients were enrolled. Ninety-five percent of them showed a gradual reduction in C-reactive protein (CRP) values and increase in pre-albumin levels after the whey protein-enriched formula. Prealbumin levels were not correlated with a better nutritional status but with a shorter extubating time and better survival.

Conclusions: An adequate administration of whey protein during COVID-19 patients’ ICU stays can provide fast achievement of protein targets, reducing the duration of mechanical ventilation, and improving inflammatory status and ICU survival. Further prospective and large-scale, controlled studies are needed to confirm these results.

Full paper:

https://www.mdpi.com/2072-6643/14/3/437

https://brinkzone.com/whey-an-import...id-management/

[WillBrink]

Whey Vs Soy 💪

Soy protein blunted post-training testosterone levels in this study, while whey protein blunted post-training cortisol levels. A win for whey?

The real Q is if that would have any stat sig effects on body comp, performance, etc over time (we don't know...), I will take whey over soy every time any time regardless personally.

The Effects of Soy and Whey Protein Supplementation on Acute Hormonal Responses to Resistance Exercise in Men.

Abstract

Objective: For many resistance-trained men concerns exist regarding the production of estrogen with the consumption of soy protein when training for muscle strength and size. Thus, the purpose of this investigation was to examine the effects of soy and whey protein supplementation on sex hormones following an acute bout of heavy resistance exercise in resistance trained men.

Methods: Ten resistance-trained men (age 21.7 ± 2.8 [SD] years; height 175.0 ± 5.4 cm; weight 84.2 ± 9.1 kg) volunteered to participate in an investigation. Utilizing a within subject randomized crossover balanced placebo design, all subjects completed 3 experimental treatment conditions supplementing with whey protein isolate (WPI), soy protein isolate (SPI), and maltodextrin placebo control for 14 days with participants ingesting 20 g of their assigned supplement each morning at approximately the same time each day. Following supplementation, subjects performed an acute heavy resistance exercise test consisting of 6 sets of 10 repetitions in the squat exercise at 80% of the subject's one repetition maximum.

Results: This investigation observed lower testosterone responses following supplementation with soy protein in addition to a positive blunted cortisol response with the use of whey protein at some recovery time points. Although sex hormone binding globulin (SHBG) was proposed as a possible mechanism for understanding changes in androgen content, SHBG did not differ between experimental treatments. Importantly, there were no significant differences between groups in changes in estradiol concentrations.

Conclusion: Our main findings demonstrate that 14 days of supplementation with soy protein does appear to partially blunt serum testosterone. In addition, whey influences the response of cortisol following an acute bout of resistance exercise by blunting its increase during recovery. Protein supplementation alters the physiological responses to a commonly used exercise modality with some differences due to the type of protein utilized.

https://pubmed.ncbi.nlm.nih.gov/24015701/

[WillBrink]

Excellent review paper:

The effects of whey proteins, their peptides and amino acids on vascular function
Abstract


Cardiovascular diseases (CVD) are a significant and growing burden on global health services, and it is now accepted that impairment of vascular function represents a major preliminary step in the development of CVD. There is considerable interest in identifying both causal factors of impaired vascular function, as well as related nutritional factors that may lower the risk of developing CVD, and food-derived bioactive peptides and amino acids have emerged as one such area. Dairy foods contain two groups of proteins, whey proteins and caseins, which represent a rich source of bioactive peptides that are released during food processing and/or digestion. These peptides have a number of physiological activities including the potential to reduce blood pressure. Research, including acute and longer-term randomised controlled trials, animal models and in vitro models has demonstrated the potential impact of dairy proteins on vascular function. The purpose of this paper is to narratively review the evidence, primarily from randomised controlled trials, examining the effects of whey proteins, their peptides and amino acids on vascular function and related issues including blood pressure. In addition, it will explore the potential underlying mechanisms responsible for these effects. It concludes that there is increasing evidence that whey proteins, and notably the bioactive peptides and amino acids released during their digestion, can have beneficial effects on aspects of vascular function and thus contribute to CVD risk reduction. It also highlights a number of beneficial effects of whey proteins including those on blood pressure, arterial stiffness, nitric oxide production and inflammation.

Full paper:

https://onlinelibrary.wiley.com/doi/10.1111/nbu.12543

[WillBrink]

New whey study of interest:

Beneficial effects of whey protein peptides on muscle loss in aging mice models

Sec. Sport and Exercise Nutrition

Aging-related muscle loss is a hallmark of aging and is the cause of some negative outcomes. An optimized diet and supplements have a positive effect in slowing down the process of muscle loss. D-galactose(d-gal) has been used widely to develop aging model. This study explored the beneficial effects of whey protein peptides (WPPs) on sarcopenia ind-gal-induced aging mice. A total of 72 SPF male C57BL/6N mice were used in this study. Sixty mice were modeled by injected intraperitoneally with d-gal (100 mg/kg body weight for 6 weeks), and the other 12 mice were used as control, and injected with the same amount of normal saline. After 6 weeks, the modeled mice were randomly divided into the model control group, whey protein group (1.5 g/kg*bw), and three WPPs intervention groups (0.3 g/kg*bw, 1.5 g/kg*bw, 3.0 g/kg*bw), according to serum malondialdehyde (MDA) level. The test samples were orally given to mice by daily garaged. During the 30 days intervention period, the model control group, whey protein group, and WPPs group continued receiving intraperitoneal injections of d-gal, whereas the control group continued receiving intraperitoneal injections of normal saline. The results showed that WPPs could significantly improve the grip strength of aged mice. WPPs could significantly increase lean mass of aged mice and increase muscle weight of gastrocnemius and extensor digitorum longus. WPPs could significantly increase the level of insulin-like growth factor-1 (IGF-1) and reduce level of interleukin (IL)-1, IL-6, tumor necrosis factor-alpha (TNF-α) in serum. WPPs could affect the muscle fiber size in d-gal-induced aging mice. Its specific mechanism may be related to the activation of IGF-1/Akt/mTOR protein synthesis signaling pathway and reduction of the level of inflammation. These results indicate that WPPs can improve aging-related sarcopenia. Compared with whey protein, WPPs supplement seems a better form for sarcopenia.

Paper: https://www.frontiersin.org/articles...22.897821/full

[HasanAntar]

I am glad to read your shared study about whey protein. As a nutritionist, I want to share some more info regarding whey protein and some other beneficial supplements for all the women users here, but as a new user, I can't share the links, so wait for the links, all ladies.

[WillBrink]

More Whey Win! 🤓

Another whey paper suggesting benefits to insulin management, sounding similar in effect to GLP-1 agonist drugs so popular now:

Pre-Meal Whey Protein Alters Postprandial Insulinemia by Enhancing β-Cell Function and Reducing Insulin Clearance in T2D

The Journal of Clinical Endocrinology & Metabolism,
03 February 2023

Abstract
Context
Treatments that reduce postprandial glycaemia [PPG] independent of stimulating insulin secretion are appealing for the management of type 2 diabetes. Consuming pre-meal whey protein [WP] reduces PPG by delaying gastric emptying and increasing plasma insulin concentrations. However, its effects on β-cell function and insulin kinetics remains unclear.

Objective
To examine the PPG-regulatory effects of pre-meal WP by modelling insulin secretion, insulin clearance, and β-cell function.

Design
Single-blind, randomized, placebo-controlled, crossover design.
Setting
Two 240min mixed-meal tolerance tests.
Patients or Other Participants
Eighteen adults with type 2 diabetes (HbA1c, 56.7 ± 8.8 mmol/mol).

Intervention
Participants consumed WP (15g protein) or placebo (0g protein) 10min before a mixed-macronutrient breakfast meal. PPG, pancreatic islet, and incretin hormones were measured throughout. Insulin secretion rates [ISR] were calculated by C-peptide deconvolution. Estimates of insulin clearance and β-cell function were modelled from glucose, insulin and ISR.

Main Outcome Measure(s)
Changes in PPG incremental area under the curve (iAUC; prespecified) and insulin clearance (post-hoc).

Results
β-cell function was 40% greater after WP (p=0.001) and was accompanied with a -22% reduction in postprandial insulin clearance, compared to placebo (p<0.0001). Both the peak change and PPG iAUC were reduced by WP (-1.5 mmol/L and -16%, respectively; both p<0.05). Pre-meal WP augmented a 5.9-fold increase in glucagon and glucagon-like peptide 1 iAUC (both p<0.0001), and a 1.5-fold increase in insulin iAUC (p<0.001). Although the plasma insulin response was greater following WP, ISR was unaffected (p=0.133).

Conclusion
In adults with type 2 diabetes, pre-meal WP reduced PPG by coordinating an enhancement in β-cell function with a reduction in insulin clearance. This enabled an efficient postprandial insulinemic profile to be achieved without requiring further β-cell stimulation.

https://academic.oup.com/jcem/advanc...xt&login=false

[WillBrink]

All. this is actually an important paper, the upshot simply that whey does not interfere with levodopa response. Important for two reasons: a loss of functional FFM and strength is common in Parkinson’s and a high quality protein supplement such as whey is indicated per paper below, and more importantly, oxidative stress and glutathione is a key aspect in Parkinson’s (1) and a loss of Glutathione in the brain with Parkinson’s occurs years before the onset of motor symptoms, suggesting glutathione neuroprotective Parkinson’s.

Research Article

Can we add whey protein supplementation in patients with Parkinson’s disease without interfering with levodopa response?

Received 30 Nov 2022, Accepted 04 Feb 2023, Accepted author version posted online: 14 Feb 2023

Objective The main endpoint of the study was to evaluate if a daily intake of whey protein-based dietary supplement causes a worse response to levodopa in people with Parkinson’s Disease (PWPD)

Background In PWPD, the competition between large neutral aminoacids and levodopa at intestinal absorption level may interfere with dopaminergic therapy’s (DRT) effect; therefore, protein redistribution dietary regimen has been suggested. Many dietary supplementations are available to help people in balancing the protein intake and overcoming muscle mass loss. However, most of the products contain protein and could potentially affect levodopa action in PWPD.

Methods We performed a randomised single blind monocentric study on PWPD admitted in the rehabilitative unit for a 4-week multidisciplined intensive aerobic rehabilitation treatment. All patients received a standard protein redistribution dietary regimen plus a whey protein-based oral formula (N = 26) or Magnesium (N = 25) twice daily for 28 days.

Neurological assessment and physical evaluation were conducted before (T0) and after (T1) rehabilitative treatment; DRT was recorded T0 and T1 as well. The delta of changes within groups in neurological (UPDRS III) and physical (TUG, 6MW) evaluation scales was compared between groups.

Results Groups were comparable at baseline in clinical and demographic data; at T1, both groups showed a decrease in UPDRS III, TUG and 6 MWT and no differences between deltas were found. DRT remained stable in both groups.

Conclusions our results show that whey protein supplementation does not interfere with DRT’s efficacy and can be used in PWPD who need a protein supplementation without restrictions in intake hours.

Source: https://www.tandfonline.com/doi/abs/...nalCode=ines20

[WillBrink]

Whey is king here:

"Skeletal muscle and erythrocyte redox status is associated with dietary cysteine intake and physical fitness in healthy young physically active men"

European Journal of Nutrition (2023)


Abstract
Purpose

To investigate the association between redox status in erythrocytes and skeletal muscle with dietary nutrient intake and markers of physical fitness and habitual physical activity (PA).
Methods

Forty-five young physically active men were assessed for body composition, dietary nutrient intake, muscle strength, cardiorespiratory capacity and habitual PA. Blood and muscle samples were collected to estimate selected redox biomarkers. Partial correlation analysis was used to evaluate the independent relationship of each factor with redox biomarkers.

Results

Dietary cysteine intake was positively correlated (p < 0.001) with both erythrocyte (r = 0.697) and muscle GSH (0.654, p < 0.001), erythrocyte reduced/oxidized glutathione ratio (GSH/GSSG) (r = 0.530, p = 0.001) and glutathione reductase (GR) activity (r = 0.352, p = 0.030) and inversely correlated with erythrocyte protein carbonyls (PC) levels (r = − 0.325; p = 0.046). Knee extensors eccentric peak torque was positively correlated with GR activity (r = 0.355; p = 0.031) while, one-repetition maximum in back squat exercise was positively correlated with erythrocyte GSH/GSSG ratio (r = 0.401; p = 0.014) and inversely correlated with erythrocyte GSSG and PC (r = − 0.441, p = 0.006; r = − 0.413, p = 0.011 respectively). Glutathione peroxidase (GPx) activity was positively correlated with step count (r = 0.520; p < 0.001), light (r = 0.406; p = 0.008), moderate (r = 0.417; p = 0.006), moderate-to-vigorous (r = 0.475; p = 0.001), vigorous (r = 0.352; p = 0.022) and very vigorous (r = 0.326; p = 0.035) PA. Muscle GSSG inversely correlated with light PA (r = − 0.353; p = 0.022).

Conclusion

These results indicate that dietary cysteine intake may be a critical element for the regulation of glutathione metabolism and redox status in two different tissues pinpointing the independent significance of cysteine for optimal redox regulation. Musculoskeletal fitness and PA levels may be predictors of skeletal muscle, but not erythrocyte, antioxidant capacity.

https://link.springer.com/article/10...94-023-03102-2

[WillBrink]

Although an animal model, a potentially important finding about whey. The full paper is a good read, especially section 3.4. “WPH Reduces the Oxidative Damage Stress in Mice with Memory Decline” I thought:

Whey Protein Hydrolysate Renovates Age-Related and Scopolamine-Induced Cognitive Impairment

Nutrients 2023, 15(5), 1228;

Abstract

Whey protein and its hydrolysates are ubiquitously applied in the food system. However, their effect on cognitive impairment remains unclear. This study aimed to investigate the potential ability of whey protein hydrolysate (WPH) to ameliorate cognitive degeneration. WPH intervention in Crl:CD1 (ICR, Institute for cancer research) mice and aged C57BL/6J mice in a scopolamine-induced cognitive impairment model for 10 days were evaluated.

Behavioral tests indicated that WPH intervention improved the cognitive abilities in ICR and aged C57BL/6J mice (p < 0.05). Scopolamine enhanced the Aβ1-42 level in the brain tissue, and the WPH intervention exhibited a similar therapeutic effect to donepezil in ICR mice. A noticeable reduction occurred in serum Aβ1-42 level of aged mice treated with WPH. The histopathological study of the hippocampus showed that WPH intervention alleviates neuronal damage. Hippocampus proteomic analysis suggested possible mechanisms of WPH action. The relative abundance of Christensenellaceae, a gut microbe related to Alzheimer’s disease, was altered by WPH intervention.

This study demonstrated that short-term WPH intake protected against memory impairment induced by scopolamine and aging.

Paper: https://www.mdpi.com/2072-6643/15/5/1228

[WillBrink]

A new review on the potential benefits of whey and T2DM and CVD:

"Benefits of Whey Proteins on Type 2 Diabetes Mellitus Parameters and Prevention of Cardiovascular Diseases"

Nutrients 2023, 15(5), 1294;

Abstract

Type 2 diabetes mellitus (T2DM) is a major cause of morbidity and mortality, and it is a major risk factor for the early onset of cardiovascular diseases (CVDs). More than genetics, food, physical activity, walkability, and air pollution are lifestyle factors, which have the greatest impact on T2DM. Certain diets have been shown to be associated with lower T2DM and cardiovascular risk. Diminishing added sugar and processed fats and increasing antioxidant-rich vegetable and fruit intake has often been highlighted, as in the Mediterranean diet. However, less is known about the interest of proteins in low-fat dairy and whey in particular, which have great potential to improve T2DM and could be used safely as a part of a multi-target strategy. This review discusses all the biochemical and clinical aspects of the benefits of high-quality whey, which is now considered a functional food, for prevention and improvement of T2DM and CVDs by insulin- and non-insulin-dependent mechanisms.

Full paper: https://www.mdpi.com/2072-6643/15/5/1294

[WillBrink]

Important pr print on another benefit of whey:

“Whey protein concentrate administration ameliorated the MTX-induced oxidative damage in the liver and kidney tissues due to its antioxidant properties. Liver and kidney damage can be prevented by using whey proteins as a nutraceutical in MTX therapy.”

Accepted manuscript

The British Journal of Nutrition is published by Cambridge University Press on behalf of The
Nutrition Society

"Whey Protein Concentrate Ameliorates the Methotrexate-Induced Liver and Kidney
Damage"

Full paper:

https://www.cambridge.org/core/servi...ney-damage.pdf

[WillBrink]

Good new whey review of interest on important end points:

The ‘Whey’ to good health: Whey protein and its beneficial effect on metabolism, gut microbiota and mental health
Trends in Food Science & Technology
Volume 133, March 2023, Pages 1-14

Abstract
Background
Whey protein (WP) and its components account for 20% of bovine milk proteins. Once considered as a waste by-product of cheese production, WP is now known to exert beneficial effects on human health, specifically with respect to controlling obesity and its comorbidities.

Scope of review
This review provides an overview of the physical and chemical characteristics of all bovine milk proteins, i.e., WP, WP components. Next, the available evidence relating to the beneficial effects exerted by WP and its components with respect to satiety, energy balance, metabolism and inflammation have been reported and discussed. Importantly, the review includes a focus on the changes to the gut microbiota that can occur in response to WP consumption, while also highlighting the positive impact of WP on mood and behaviour. Finally, this review provides possible mechanisms through which WP supplementation confers beneficial effects during obesity and its comorbidities, taking into account the experimental factors/conditions that could impact on WP effects.

Major conclusions
WP consumption positively impacts energy balance and obesity-related parameters. This has been primarily linked with modulation in adipose tissue metabolism and several changes that occur within the gastrointestinal tract, such as modulation of satiety hormones, nutrient transporters, intestinal permeability and possibly, gut microbiota changes. This review highlights critical points relating on the beneficial effects of WP supplementation in preventing or treating obesity and also notes areas of importance for further research on the topic.

Paper: https://www.sciencedirect.com/scienc...24224422004794

[indpako]

Dear WillBrink,

Thank you for sharing the review titled "The ‘Whey’ to good health: Whey protein and its beneficial effect on metabolism, gut microbiota, and mental health." The research presented in this review provides valuable insights into the beneficial effects of whey protein (WP) on human health, particularly in relation to obesity and its associated conditions.

The review comprehensively explores the physical and chemical characteristics of bovine milk proteins, including WP and its components. It discusses the evidence supporting the positive impact of WP on satiety, energy balance, metabolism, and inflammation. Additionally, the review highlights the potential role of WP in modulating the gut microbiota and its positive effects on mood and behavior.

The findings suggest that WP consumption can contribute to improved energy balance and obesity-related parameters. These effects are attributed to various factors, such as changes in adipose tissue metabolism and modifications within the gastrointestinal tract, including the regulation of satiety hormones, nutrient transporters, intestinal permeability, and potentially gut microbiota composition.

This review not only underscores the significant benefits of WP supplementation in preventing or treating obesity but also identifies important areas for further research in this field.

Thank you for sharing this important review, which adds to our understanding of the potential health benefits of whey protein.

Best regards,
Indpako

[WillBrink]

Whey And Cancer Therapy

An important study here. I do wish they’d had a whey only arm to differentiate the benefits from MCT, but could be a major benefit to those on chemo, as well as the other known benefits of whey as it applies to immunity, etc:

Whey-based diet containing medium chain triglycerides modulates the gut microbiota and protects the intestinal mucosa from chemotherapy while maintaining therapy efficacy

Cell Death & Disease volume 14, Article number: 338 (2023)

Abstract
Cytotoxicity (i.e. cell death) is the core mechanism by which chemotherapy induces its anti-cancer effects. Unfortunately, this same mechanism underpins the collateral damage it causes to healthy tissues. The gastrointestinal tract is highly susceptible to chemotherapy’s cytotoxicity, resulting in ulcerative lesions (termed gastrointestinal mucositis, GI-M) that impair the functional capacity of the gut leading to diarrhea, anorexia, malnutrition and weight loss, which negatively impact physical/psychological wellbeing and treatment adherence. Preventing these side effects has proven challenging given the overlapping mechanisms that dictate chemotherapy efficacy and toxicity.

Here, we report on a novel dietary intervention that, due to its localized gastrointestinal effects, is able to protect the intestinal mucosal from unwanted toxicity without impairing the anti-tumor effects of chemotherapy. The test diet (containing extensively hydrolyzed whey protein and medium chain triglycerides (MCTs)), was investigated in both tumor-naïve and tumor-bearing models to evaluate its effect on GI-M and chemo-efficacy, respectively. In both models, methotrexate was used as the representative chemotherapeutic agent and the diet was provided ad libitum for 14 days prior to treatment. GI-M was measured using the validated biomarker plasma citrulline, and chemo-efficacy defined by tumor burden (cm3/g body weight). The test diet significantly attenuated GI-M (P = 0.03), with associated reductions in diarrhea (P < 0.0001), weight loss (P < 0.05), daily activity (P < 0.02) and maintenance of body composition (P < 0.02). Moreover, the test diet showed significant impact on gut microbiota by increasing diversity and resilience, whilst also altering microbial composition and function (indicated by cecal short and brained chain fatty acids).

The test diet did not impair the efficacy of methotrexate against mammary adenocarcinoma (tumor) cells. In line with the first model, the test diet minimized intestinal injury (P = 0.001) and diarrhea (P < 0.0001). These data support translational initiatives to determine the clinical feasibility, utility and efficacy of this diet to improve chemotherapy treatment outcomes.

Full paper:

https://www.nature.com/articles/s41419-023-05850-9
#wheyprotein #wheyproteinisolate #whey #wheyshake #wheyconcentrate #GlanbiaUSA #cancercare #cancertreatmentsymptoms

[WillBrink]

More Whey Win!

"Benefits of Whey Proteins on Type 2 Diabetes Mellitus Parameters and Prevention of Cardiovascular Diseases"

Published: 6 March 2023
(This article belongs to the Special Issue Functional Foods for Metabolism Regulation and Disease Improvement)

Abstract

Type 2 diabetes mellitus (T2DM) is a major cause of morbidity and mortality, and it is a major risk factor for the early onset of cardiovascular diseases (CVDs). More than genetics, food, physical activity, walkability, and air pollution are lifestyle factors, which have the greatest impact on T2DM. Certain diets have been shown to be associated with lower T2DM and cardiovascular risk. Diminishing added sugar and processed fats and increasing antioxidant-rich vegetable and fruit intake has often been highlighted, as in the Mediterranean diet.

However, less is known about the interest of proteins in low-fat dairy and whey in particular, which have great potential to improve T2DM and could be used safely as a part of a multi-target strategy. This review discusses all the biochemical and clinical aspects of the benefits of high-quality whey, which is now considered a functional food, for prevention and improvement of T2DM and CVDs by insulin- and non-insulin-dependent mechanisms.

Full text: https://www.mdpi.com/2072-6643/15/5/1294

[WillBrink]

"Supplementation with Whey Protein, but Not Pea Protein, Reduces Muscle Damage Following Long-Distance Walking in Older Adults"
Nutrients 2023, 15(2), 342;

Abstract
Background: Adequate animal-based protein intake can attenuate exercise induced-muscle damage (EIMD) in young adults. We examined the effects of 13 days plant-based (pea) protein supplementation compared to whey protein and placebo on EIMD in active older adults. Methods: 47 Physically active older adults (60+ years) were randomly allocated to the following groups: (I) whey protein (25 g/day), (II) pea protein (25 g/day) or (III) iso-caloric placebo. Blood concentrations of creatine kinase (CK) and lactate dehydrogenase (LDH), and skeletal muscle mass, muscle strength and muscle soreness were measured prior to and 24 h, 48 h and 72 h after a long-distance walking bout (20–30 km). Results: Participants walked 20–30 km and 2 dropped out, leaving n = 15 per subgroup. The whey group showed a significant attenuation of the increase in EIMD at 24 h post-exercise compared to the pea and placebo group (CK concentration: 175 ± 90 versus 300 ± 309 versus 330 ± 165, p = p < 0.001). No differences in LDH levels, muscle strength, skeletal muscle mass and muscle soreness were observed across groups (all p-values > 0.05).

Conclusions: Thirteen days of pea protein supplementation (25 g/day) does not attenuate EIMD in older adults following a single bout of prolonged walking exercise, whereas the whey protein supplementation group showed significantly lower post-exercise CK concentrations.

https://www.mdpi.com/2072-6643/15/2/342

[hantaba]

Whey protein is a popular dietary supplement commonly used by individuals involved in fitness and exercise. Here's some information that might be helpful to you:

1. What is whey protein? Whey protein is a mixture of proteins isolated from whey, which is the liquid portion of milk that separates during cheese production. It is a complete protein, meaning it contains all the essential amino acids required by the body.

2. Benefits of whey protein:
- Muscle growth and recovery: Whey protein is rich in branched-chain amino acids (BCAAs), particularly leucine, which plays a crucial role in stimulating muscle protein synthesis.
- Weight management: Protein is known to increase satiety and promote feelings of fullness, which can help with weight management by reducing overall calorie intake.
- Nutrient timing: Consuming whey protein after a workout can help initiate the recovery process by delivering essential amino acids to the muscles.

3. Types of whey protein:
- Whey protein concentrate (WPC): Contains varying levels of protein (usually around 70-80%) along with some lactose and fats.
- Whey protein isolate (WPI): Has a higher protein content (typically 90% or more) and undergoes additional processing to remove most of the lactose and fats.
- Whey protein hydrolysate (WPH): Predigested and partially hydrolyzed form of whey protein, which is more rapidly absorbed by the body.

4. When to take whey protein: Whey protein can be consumed at different times, depending on individual preferences and goals. Common times include:
- Post-workout: Consuming whey protein within an hour after a workout can support muscle recovery and growth.
- Between meals: Whey protein can be used as a convenient and quick protein source to meet daily protein requirements.
- Before bed: Some people prefer taking whey protein before bed to provide a slow and steady release of amino acids during sleep.

5. Usage and dosage: The recommended dosage of whey protein can vary based on individual factors such as body weight, activity level, and goals. Generally, a common range is 20-40 grams per serving, which can be adjusted according to personal needs.

6. Considerations:
- Allergies and intolerances: Some individuals may be lactose intolerant or allergic to dairy products, in which case whey protein may not be suitable. Alternative protein sources like plant-based protein powders can be considered.
- Individual needs: It's important to remember that protein supplementation is not necessary for everyone, and meeting your protein requirements through a balanced diet should be the primary goal.

Remember to consult with a healthcare professional or registered dietitian before starting any new supplement regimen, especially if you have any pre-existing medical conditions or concerns.

These are just some basic points about whey protein. If you have specific questions or need more information, feel free to ask!

[Rockers138723]

r physique? The pros/cons of those forms are fully covered in the OP and that's really all you need to know to in terms of making decisions on which to take.
go to knowldgerock.site

[PalmaMoore]

understood!

got it

[offimpulse]

Hello, id like to gain weight from 67 to 77 or 80. My height is 181, pure eсtomorf. I'm doing gym 3 times a week around 90 min, i bought creatine and protein. On the manufacturers website it is recommended to take 48 grams of protein and 200 water, but all other websites have same opinion which says 30grams. What's better to do? on the gym days i take 1 hour before 30 grams protein and 5 creatine and 20 minutes after the gym same cocktail is it good approach?

[weixiaojiang]

*************.us/x79670831

[engieone]

Hello, id like to gain weight from 67 to 77 or 80. My height is 181, pure eсtomorf. I'm doing gym 3 times a week around 90 min, i bought creatine and protein. On the manufacturers website it is recommended to take 48 grams of protein and 200 water, but all other websites have same opinion which says 30grams. What's better to do? on the gym days i take 1 hour before 30 grams protein and 5 creatine and 20 minutes after the gym same cocktail is it good approach?
I found out more about vitamins and supplements YoursHerbs

On the manufacturer's website it is recommended to take 48 grams of protein and most likely this is the norm for those who train every day. 30 grams of protein is good for you. Then gradually increase your protein intake to 40-50 grams.

[WillBrink]

Whey And Autism

Preliminary, but vert interesting results:

Abstract

Aim: To evaluate the effects of whey protein (WP) supplementation (1.24 mg/g, 24 days) in rats with autism spectrum disorder (ASD) induced by valproic acid (400 mg/kg, single dose). Materials & methods: Wistar rats (14 days old) were divided into four groups: control, ASD, ASD plus WP and WP. Results: WP increased bacterial diversity and the number of colonies. Bacteria from the Firmicutes phylum were predominantly found in the supplemented groups (p < 0.05). WP also improved the animals' memory in the Y-maze test and decreased the time that male animals spent in the ‘solitary chamber’ (p < 0.05). Conclusion: WP supplementation positively influenced gut microbiota, along with memory.

Plain language summary

Thousands of bacteria live in the human intestine. These bacteria help with many functions in the body and are so important that they can communicate with the brain. When the types and abundance of these bacteria change, brain activity can also change. This may be the case in some children with autism spectrum disorder (ASD), who may have an increase in harmful types of bacteria and a decrease in beneficial types of bacteria in the gut. Whey protein is a commonly used protein supplement for muscle growth. However, many studies have shown its benefits for gut bacteria. The authors investigated the effects of whey protein in animals with symptoms of ASD and showed that supplementation with whey protein increased the number of beneficial bacteria. In addition, the rats given whey protein had better memory. ASD-induced rats were less sociable, spending more time by themselves. However, male animals treated with whey protein spent less time alone. Supplementation with whey protein was beneficial for gut bacteria and memory in rats.

In an animal model of autism, supplementation with whey protein improved gut microbiota composition and memory. These results suggest the beneficial effects of whey protein on the gut–brain axis in autism.

https://www.futuremedicine.com/doi/f.../fmb-2023-0051

[mayacruz1708]

[QUOTE=WillBrink;1662838413]Whey and gainz;

Muscle-Related Effect of Whey Protein and Vitamin D3 Supplementation Provided before or after Bedtime in Males Undergoing Resistance Training

[jullieolivia]

Well done, Will. It's about time we see some practical advice on Whey, allowing people to focus on finding the best value rather than falling for marketing tactics.

[Cerege]

You have some interesting points, I'd say. But, to be honest, I'm more into natural eating. I know it's a bit more challenging to get all the protein without supplements. But when I used to have whey protein, I felt enormous pain in my pancreas after each shake. I don't know why. Never had problems with my digestive system. I wonder if anyone felt the same?

[azhar1144]

How does the processing of whey protein affect its ability to increase glutathione levels and support a healthy immune system?

[Cerege]

How does the processing of whey protein affect its ability to increase glutathione levels and support a healthy immune system?

As far as I know, glutathione is a strong antioxidant that helps protect our cells and supports our immune system. When whey protein is made with gentle methods and kept in its original, natural form, it keeps more cysteine. Cysteine is a building block needed to make glutathione. That's why whey protein that's cold-processed or made with minimal processing is better for raising glutathione levels—it keeps the cysteine easy for our bodies to use. However, if whey protein is made with a lot of heat or rough methods, it can change the protein's shape and make less cysteine available. This can make the whey protein less good at helping boost glutathione levels.

[zakandrews398]

It’s not always necessary to count calories as long as you follow a balanced diet rich in protein, fat, and vegetables.