SuppVersity - Nutrition and Exercise Science for Everyone

You will probably have read about the results of this recent study from the University of Arkansas for Medical Sciences  elsewhere already - hopefully in an article that applied the same rigorous scrutiny as this one. "Wait: EAAs are better than whey?" If that's your overgeneralized and essentially wrong (there was no comparison of EAA vs. Whey, but one of EAA+whey vs. whey 😎) take-home message from the abstract of a recent study in the Journal of the International Society of Sports Nutrition  you may have recently read about on Facebook, you better read the rest of today's SuppVersity article on Park's paper, of which I would like to point out that the authors come to a very different, accurate, and more nuanced conclusion, that reads as follows: "that a composition of a balanced EAA formulation combined with whey protein is highly anabolic as compared to a whey protein-based recovery product, and that the response is dose-dependent" ( Park 2020 ...

Do you have to replace your whey protein concentrate with "native whey" product to avoid missing out on massive gains? The study to answer this question has not yet been, done, but the study at hand certainly does not warrant this conclusion. You will probably have seen the results of the latest study from a recent paper by scientists from the  Norwegian School of Sport Sciences  (Hamarsland. 2017). The one, where 20g of native whey protein showed significantly faster amino acid absorption than 20 g of whey protein concentrate 80 (WPC80), hydrolyzed whey (WPH), microparticulated whey (MWP), and milk proteins (Milk) after being administered to thirteen healthy male subjects (age: 26.6 ± 7.4 years, height: 180.8 ± 6.3 cm, weight: 80.8 ± 6.3 kg) in a single-blinded, randomized, five-way crossover, controlled study - a study, of which I am pretty sure that various snake oil vendors are already (ab-)using it to sell expensive "native", i.e. unprocessed whey protein a...

Can drinking protein shakes outperform dietary protein when it comes to protecting aged muscle from diet induced catabolism? Find out... Strategies to enhance weight loss with a high fat-to-lean ratio in overweight/obese older adults are important since lean loss could exacerbate sarcopenia, the loss of lean muscle mass with all its negative consequences on the ability to keep the weight off and manage ones everyday life. In a recent study researchers from the McMaster University were able to show that both, resistance training and the provision of extra protein in form of either dietary proteins or a ready-to-drink whey protein micelle (WPM) beverage minimize the loss of lean mass in older men  (66 ± 4 y, 31 ± 5 kg/m²) on an energy restricted diet, but one works slightly better than the other. You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? 5x More Than the FDA Allows! Protein requ. of athletes High EAA protein for fat l...

Maximal protein synthesis requires protein, but how much exactly you need will depend on your age - the older you are the more PWO protein you'll need. Scientists from the University of Auckland were fed up with the lack of information about the differential response in protein synthesis in response to the ingestion of various amounts of protein. Accordingly, Randall F. D’Souza et al. conducted a study to characterize the changes in intramuscular levels of EAAs and BCAAs and the expression of the "protein pump" p70S6K at Thr389, a marker of protein synthesis, in response to resistance exercise and graded ingestion of whey protein in older men. As a regular SuppVersity reader you will probably already think: "Where is the actual measurement of the fractional protein synthesis?" The unfortunate answer: It's not there. You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? 5x More Than the FDA Allows! ...

No matter how much you supplement, running will probably never be the "most anabolic" sport of all. On the other hand, it's certainly less catabolic than broscienctific horror stories of muscle loss and weakness would tell. Researchers from the Massey University Wellington claim: "Ingesting 23 g of protein with 5 g added leucine achieved near-maximal FSR after endurance exercise." (Rowlands. 2014; my emphasis ). If you think "near-maximal" fractional protein synthesis after endurance exercises sounds incredible, I would like to invite you to join me and take a look at the design and results of this recent study from the School of Sport and Exercise . As the authors point out, "the purpose of this study was to determine if a reduced dose of protein and leucine ingested following endurance exercise resulted in a similar anabolic signal impulse for the stimulation of skeletal muscle myofibrillar protein FSR, relative to the higher protein-l...