Back9Nutrition; Sports Nutrition designed for Golfers, Whey Protein
The Scoop on Whey Protein
By: Amy Goodson, MS, RD, CSSD, LD
Board Certified Specialist in Sports Dietetics
Is your goal to increase strength so you can drive the ball further? If so, then you need to make sure you are consuming quality protein around your workouts in the gym.
All proteins are not created equal! Proteins are made up of building blocks called amino acids. “Complete proteins” like meat, chicken, eggs and dairy contain all the essential amino acids that your body needs. Other proteins known as “incomplete proteins” (peanut butter, beans, and other plant proteins) do not contain all of the essential amino acids. Thus you have to combine plant proteins to make them “complete”.
Quality is key! Whey protein is a high quality protein containing all the amino acids required for muscle synthesis. Whey protein is one of the best sources of the Branch Chain Amino Acids (BCAA) leucine, isoleucine and valine. It is especially high in leucine compared to other proteins and leucine has been shown to independently stimulate muscle protein synthesis. Make the comparison…
Protein BCAA Content Leucine Content
Whey Protein Isolate 26% 14%
Casein Protein 23% 10%
Milk Protein 21% 10%
Egg Protein 20% 9%
Soy Protein Isolate 18% 8%
Wheat Protein 15% 7%
A terrific gym partner! During exercise the body uses small amounts of amino acids for energy, specifically glutamine and the BCAAs leucine, isoleucine and valine. Thus, after a workout the goal is to replenish these and start the muscle repair process. Research shows that consuming a high quality protein like whey in combination with resistance exercise can boost the rate at which the body makes lean muscle mass. In fact, combining whey protein with a carbohydrate source post-workout shows to have the greatest benefit. Optimally a goal is to consume a 3 or 4:1 ratio of carbohydrates to protein.
Where do I find whey protein? Whey protein can be found in dairy products like milk and yogurt, dairy-based beverages, nutrition and energy bars, and as a powder in shakes, smoothies and ready-to-drink supplements.
Great post-workout snack choices…
⎫16-24 oz low-fat chocolate milk
⎫1 scoop whey protein powder mixed in 8 oz low-fat milk with 100% juice & fresh fruit
⎫1 scoop whey protein powder mixed in 16 oz low-fat milk and a granola bar
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lean tissue mass and muscle strength. Intl J Sport Nutr Exerc Metab 11(3):349-64, 2001.
Dunford M. Sports Nutrition: A Practice Manual for professionals. 4th ed. Chicago, IL: SCAN Dietetic Practice Group, The American
Dietetic Association; 2006.
Layman DK. The role of leucine in weight loss diets and glucose homeostasis. J Nutr 133:261S-267S, 2003.
Miller SL et al, Independent and combined effects of amino acids and glucose after resistance exercise. Med Sci Sports Exerc 35(3): 449-
455, 2003.
Phillips SM et al, Protein requirements and supplementation in strength sports. Nutrition 20:689-695, 2004.
Tipton KD et al, Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Med Sci Sports Exerc 36(12):
2073-2081, 2004.
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