No Whey Dude… It Really Works to Help Build Mass?

No whey?  Yes, way!  This recent study suggests that whey supplements REALLY do work to increase muscle mass in bodybuilders who engage in resistance training.

• bodybuilders supplemented with 1.5 g/kg of whey isolate for 10 weeks.
• after 10 weeks, they gained 5 kg of lean mass while losing 1.5 kg of fat mass.
• the whey protein group also achieved greater strength gains than the control group.

From the study:

“Different dietary proteins affect whole body protein anabolism and accretion and therefore, have the potential to influence results obtained from resistance training. This study examined the effects of supplementation with two proteins, hydrolyzed whey isolate (WI) and casein (C), on strength, body composition, and plasma glutamine levels during a 10 wk, supervised resistance training program. In a double-blind protocol, 13 male, recreational bodybuilders supplemented their normal diet with either WI or C (1.5 gm/kg body wt/d) for the duration of the program. “

What does this mean? To start off with, the study group who consumed whey protein did experience greater improvements in strength and lean muscle mass compared to the control group who consumed casein. In practical terms, adding 5kg of lean muscle mass is quite significant in just 10 weeks time.

What’s more, is that the group who consumed whey protein also lost 1.5 kg of fat during this time period.

Reference:

1. Cribb PJ, Williams AD, Carey MF, Hayes A.  The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine.  Int J Sport Nutr Exerc Metab. 2006 Oct;16(5):494-509.