Whey Protein Studied for Muscle Recovery from Exercise

by CP Staff

A recent study evaluated the effect of a whey protein isolate on exercise-induced muscle injury and recovery. Whey is a by-product from cheese manufacturing that is high in easily digestible proteins, vitamins and minerals.

In this new clinical trial, 17 healthy males performed a contraction-based resistance exercise session, which consisted of 4 sets of 10 repetitions at 120 percent of maximum voluntary contraction on the leg press, leg extension and leg flexion exercise machine.

The subjects received either whey protein isolate or a carbohydrate supplement for 14 days after the exercise session at a dose of 1.5 grams/kg body weight per day, which amounted to approximately 30 grams consumed immediately and then once with breakfast, lunch, in the afternoon and after the evening meal. The subjects were evaluated for markers in the blood that are indications of muscle health including plasma creatine kinase and lactate dehydrogenase. The subjects were also evaluated for muscle strength during the recovery period.

The results of the study indicated that, compared to the subjects in the carbohydrate-supplementation group, the subjects supplemented with whey protein isolate had significantly higher muscle strength measured with isometric knee extension at day 3 and day 7 of the recovery period. Also, the group receiving the whey protein isolate showed a stronger tendency for higher extension and flexion isokinetic forces during the recovery period, particularly after day 7. Furthermore, lactate dehydrogenase, a marker of muscle damage, was lower in the group receiving the whey protein isolate compared to the group supplemented with carbohydrates.

The researchers concluded, “The major finding of this investigation was that whey protein isolate supplementation attenuated the impairment in isometric and isokinetic muscle forces during recovery from exercise-induced muscle injury.”

Reference:

Cooke MB, Rybalka E, Stathis CG, Cribb PJ, Hayes A. Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr. 2010 Sep 22;7:30.