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

[avajames8805]

nice post

[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