A recent study has revealed that whey protein, when incorporated into resistance training, is more effective in increasing lean body mass compared to soy protein. This finding reinforces the well-established scientific understanding that whey protein plays a crucial role in muscle synthesis, surpassing the benefits offered by soy protein. However, this new research from the University of Connecticut and Boston Children's Hospital adds further support to the growing body of evidence.
One key aspect of this study is that it involved ordinary adults rather than elite athletes, making it highly relevant for the general population. This is especially encouraging for individuals who are looking to improve their overall fitness and health through the use of high-quality whey protein, a complete milk protein. The results suggest that the levels of whey protein used in the study could be easily integrated into food and beverage products, helping consumers achieve their fitness goals more effectively.
Dr. Bryan G. Helwig, Director of Nutrition Research at the Dairy Research Institute, highlighted that “a 2011 study showed whey protein helps reduce body weight, fat, and waist circumference more effectively than carbohydrates, while soy protein does not have the same effect.†He added, “The latest research confirms that whey protein supports weight management and, when combined with resistance training, is more beneficial for building lean muscle mass than soy protein.â€
The study was funded by the Dairy Research Institute and published in the Journal of the American College of Nutrition on June 20, 2013. It involved 63 participants aged 18 to 35 years, with an average weight of 73 kg. Over nine months, participants were divided into three groups: one consuming whey protein, another soy protein, and a third receiving carbohydrates. All groups engaged in resistance training three times per week. On non-training days or immediately after workouts, the whey and soy groups consumed 22 grams of their respective proteins.
“After completing resistance training, all groups experienced an increase in lean muscle mass,†said lead researcher Dr. Jeff Volek. “However, the whey protein group showed a significantly greater increase—3.3 kg versus 1.8 kg in the soy group. This may be due to higher levels of branched-chain amino acids, particularly leucine, in the whey group.â€
Leucine, a key component of whey protein, plays a vital role in muscle growth and repair. Unlike other amino acids, leucine cannot be synthesized by the body and must come from dietary sources. Whey protein contains a higher concentration of leucine than soy protein, which contributes to its superior ability to promote muscle synthesis. Studies have shown that individuals who consume whey protein experience higher blood leucine levels, supporting its effectiveness in enhancing muscle development.
Dr. Chang Cuiqing, an expert in sports nutrition and director at Peking University Third Hospital, emphasized that “protein is essential for muscle formation and repair, and it also increases satiety. As people age, muscle loss becomes more common, and adequate intake of high-quality protein can help slow this process.†She noted that the latest findings highlight the importance of whey protein for muscle growth across different populations, including general adults, athletes, and the elderly.
Ms. Jiang Li, an adviser to the American Dairy Export Association, stated, “Consumers are increasingly seeking foods that not only taste good but also support a healthy lifestyle. U.S. whey protein is an ideal dairy ingredient that combines nutrition and function. It offers a mild flavor and can be easily incorporated into various food products. As the world’s leading producer of whey protein, the U.S. provides a wide range of whey protein concentrates and isolates to meet the diverse needs of manufacturers worldwide.â€
For more information on how U.S. dairy ingredients like whey protein can enhance product development, visit the official website.
References:
1. Volek JS, Volk BM, Gomez AL, et al. 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, et al. 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 representing U.S. dairy producers, processors, and exporters. Its mission is to expand global demand for U.S. dairy products through market development, policy advocacy, and innovation. As the largest milk producer in the world, the U.S. offers a wide range of high-quality dairy ingredients, including whey protein, to support product development across the globe.
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