A recent study has shown that whey protein is more effective than soy protein in increasing lean body mass when combined with resistance training. This finding reinforces the well-established role of whey protein in muscle synthesis, which has been supported by scientific research for years. However, this new study conducted by researchers at the University of Connecticut and Boston Children's Hospital adds further evidence to the growing body of knowledge on the benefits of whey protein.
What makes this study particularly relevant is that it focused on ordinary adults rather than elite athletes. This is a major concern for health-conscious consumers who are looking to improve their overall fitness through the use of high-quality whey protein, a complete milk protein. The results of the study suggest that even small amounts of whey protein can be easily integrated into food and beverage products, making it easier for people to achieve their fitness goals without significant lifestyle changes.
According to Dr. Bryan G. Helwig, Director of Nutrition Research at the Dairy Research Institute, “The 2011 study showed that whey protein was more effective than carbohydrates in reducing body weight, fat, and waist circumference. Now, the latest research confirms that whey protein plays an important role in weight management. When included as part of resistance training, it helps build lean muscle more effectively than soy protein.â€
Whey protein supports the development of lean body mass by providing essential amino acids, especially leucine, which is critical for muscle growth and repair. A nine-month study involving 63 participants aged 18 to 35 years found that those who consumed whey protein after resistance training experienced significantly greater increases in lean muscle mass compared to those who took soy protein or carbohydrates.
“After completing the resistance training program, all three groups saw an increase in lean muscle mass,†said Dr. Jeff Volek, lead investigator from the University of Connecticut. “However, the whey protein group gained 3.3 kg of muscle, compared to just 1.8 kg in the soy protein group. This difference may be due to higher levels of branched-chain amino acids, particularly leucine, in the whey group.â€
Leucine is a key factor in muscle synthesis. Whey protein contains a higher concentration of this amino acid compared to soy protein, making it more effective at stimulating muscle growth. Unlike other proteins, whey is quickly absorbed by the body, delivering amino acids directly to muscles where they're needed most.
The study also measured blood leucine levels after participants consumed different types of protein. Those who took whey protein had higher concentrations of leucine, confirming its role as a powerful trigger for muscle formation. This finding highlights the importance of choosing the right protein source to maximize the benefits of resistance training.
Dr. Chang Cuiqing, an expert in sports nutrition and director of the Institute of Nutrition and Biochemistry at Peking University Third Hospital, emphasized the broader significance of these findings. “Protein is essential for muscle repair and growth, and it also helps control hunger. As we age, muscle loss becomes more common. Consuming high-quality protein like whey can help reduce this loss and support long-term health.â€
Ms. Jiang Li, an adviser to the American Dairy Export Association, added, “Consumers today are not only looking for great-tasting foods but also for products that support a healthy lifestyle. U.S. whey protein is an ideal dairy ingredient that combines both nutrition and functionality. It’s easy to incorporate into various foods and offers a mild, balanced flavor that complements many different taste profiles.â€
As one of the world’s leading producers of whey protein, the United States provides a wide range of options, including whey protein concentrates and isolates, to meet the diverse needs of manufacturers around the globe.
For more information on how U.S. dairy ingredients, such as whey protein, can help food and beverage companies create innovative and nutritious products, visit the official website.
References:
1. Volek JS, Volk BM, Gomez AL, Kunces LJ, Kupchak BR, Freidenreich DJ, Aristizabal JC, Saenz C, Dunn-Lewis C, Ballard KD, Quann EE, Kawiecki DL, Flanagan SD, Comstock BA, Fragala MS, Earp JE, Fernandez ML, Bruno RS, Ptolemy AS, Kellogg MD, Maresh CM, and Kraemer WJ. Whey protein supplementation during resistance training augments lean body mass. Journal of the American College of Nutrition. 2013; 1-14.
2. Baer DJ, Stote KS, Paul DR, Harris GK, Rumpler WV, Clevidence BA. Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults. J Nutr. 2011;141(8):1489-1494.
About the American Dairy Export Association:
The American Dairy Export Association (USDEC) is a non-profit organization that represents the interests of U.S. dairy producers, processors, cooperatives, suppliers, and exporters. Its mission is to promote global demand for U.S. dairy products by developing markets, addressing trade barriers, and advancing industry policies. With the U.S. being the largest milk producer in the world, the association ensures that its members have access to a wide range of high-quality dairy products and functional ingredients, including whey protein, to meet the evolving needs of consumers worldwide.
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