Is whey protein important for athletes?

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Years of scientific research confirm the benefits and safety of whey protein. This easy-to-digest protein is efficiently absorbed into the body; therefore, it is often used after workouts to quickly replenish and nourish muscles.1 Based on already promising findings related to muscle recovery and exercise performance2,3 athletes may want to consider whey protein as a convenient, highly bioavailable protein source.† Read on to learn more about whey protein and recommended daily intakes for this nutrient.

Protein performs many important functions

Whey protein is a high quality protein derived from cow’s milk. It provides all the essential amino acids needed for numerous bodily functions. In addition to being a source of energy, protein is the major structural component of all cells in the body. Proteins function as enzymes, in membranes, as transport carriers, and as hormones, and are critical for cellular repair and building and repairing muscles and bones.4 Researchers are currently studying whey protein’s potential role in supporting muscle recovery and exercise performance2,3 cardiovascular health5,6 immunity7,8 and a variety of other health benefits.†

How much protein do you need each day?

The amount of protein you need each day largely depends on your body weight and the amount and type of exercise you do. Most healthy adults require a daily intake of at least 0.8 grams of protein per kilogram of body weight to meet their nutritional needs, but athletes require a little more. Experts recommend between 1.2 to 1.4 grams of protein per kilogram of body weight for endurance athletes, whereas protein needs for resistance and strength-trained athletes may be as high as 1.6 to 1.7 grams per kilogram of body weight per day.9 Divide your weight in pounds by 2.2 to determine how much you weigh in kilograms. For example, a 154-pound man weighs 70 kg.

As with all nutrients, more is not necessarily better: Research indicates that you won’t see any extra gains in muscle with a protein intake above what your body requires. For best results, consume a mixed meal providing carbohydrates, protein and fat as soon after your daily workout as possible. As with all dietary supplements, if you have or suspect a medical condition, check with your physician before adding a protein supplement to your supplement program. This is especially true for people with kidney problems for whom a high protein diet would not be appropriate.†


References

 

  1. Dangin M, Boirie Y. The digestion rate of protein is an independent regulating factor of postprandial protein retention. Am J Physiol Endocrinol Metab. 2001; 280: E340-E348. PMID: 11158939
  2. Cribb P, Williams A, Hayes, A, Carey M. The effect of whey isolate, creatine and resistance training on muscle fiber characteristics, strength and body composition. Med Sci Sports Exercise. 2003;35:S400.
  3. Ha E, Zemel M. Functional properties of whey, whey components and essential amino acids: mechanism underlying health benefits for active people. J Nutr Biochem. 2003;14:251-258. PMID: 12832028
  4. The National Academies Press. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino Acids (macronutrients). Available at: http://fermat.nap.edu/books/0309085373/html/589.html
  5. Fitzgerald R. Hypotensive peptides from milk proteins. J Nutr. 2004; 134:S980-S988. PMID: 15051858
  6. Marshall K. Therapeutic applications of whey protein. Alt Med Rev. 2004;9:136-56. PMID: 15253675
  7. Bounous G. Immunoenhancing property of dietary whey protein in mice: role of glutathione. Clin Invest Med. 1989;12:154-161. PMID: 2743633
  8. Middleton N, Jelen P, Bell G. Whole blood and mononuclear cell glutathione response to dietary whey protein supplementation in sedentary and trained male human subjects. Inter J Food Sci Nutr. 2004;55:131-141. PMID: 14985185
  9. Nutrition and athletic performance: Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. J Am Diet Assoc. 2000;100:1543-1556. PMID: 11145214