Andrea Beidelman Lauren Skogerbo Alli Streed

Comparison of Supplemental Protein vs Dietary Proteins in Resistance Training

1

Introduction 2

Literature Review 3

Dietary Proteins 4

Supplemental Proteins 5

Whey 6

Bovine Colostrum 6

Soy Protein 7

Case Studies 7

Conclusion 8

References 9

2

Today’s society is beginning to show

an increased interest in making health and

fitness a priority in daily life. Especially

among athletes and frequent gym users, the

goal is to become the strongest, fastest, and

best conditioned. Resistance training

regimens are beginning to replace hours

spent on the track or elliptical. However,

these experienced athletes and trainees seem

to think that resistance training alone will

not be enough to attain their goals. Protein

and other amino acids are being

implemented into every day diets to help

provide the extra building blocks that aid the

growth of muscles and other important body

tissues. Protein is one of the six essential

nutrients needed for the body, and is found

in many different sources of food. To be

able to build up more muscle than is already

used in daily life, a person needs to make

sure they have a balanced protein

intake. This is especially important when

one is participating in resistance

training. Resistance training is defined as a

voluntary muscle contraction while

providing a greater force than daily tasks.

Common examples of resistance training

exercises include: squats, bench press,

burpees, and planks. The goal of resistance

training is to build muscle and help burn

more calories using body weight or free

weights that are found in a gym. Resistance

exercises boost the amount of calories

burned, and can result in fat loss if properly

creating a calorie deficit, or burning more

calories than you take in (Ballor et al.

1988). This type of training also provides

adaptations in the muscle and nervous

systems resulting in greater muscular

strength.

Those who participate in resistance training

with intention to increase their muscle mass

may choose to incorporate supplemental

proteins, such as Whey protein, in with their

everyday diet. Although, protein

supplementation can aid in increased muscle

growth, it is important to consider that the

amount of protein needed in the body for

optimal performance. Performance varies

3

for each individual based on age, frequency

of exercise, intensity of exercise, and many

other factors. The relationship between

recommended intake and resistance exercise

is becoming a popular topic for research.

Although there are many variables to be

considered when analyzing this relationship,

it is a growing interest among researchers in

the sports and health field in attempt to gain

a better understanding of how protein can

affect athletic performance, as well as

personal resistance training.

As protein intake and resistance

training become a topic of interest, the

question arises “Is dietary protein enough, or

as beneficial as supplemental protein?”

According to the Institute of Medicine, the

recommended daily allowance for the

average sedentary person is 0.8 kilograms

per kilogram of body weight (Coleman,

2007). Although the intake to training ratio

varies per individual, researchers agree that

in general, protein aids in muscle

growth. Many studies that examine the

relationship between the amount and type of

protein intake alongside muscle growth

involve analyzing muscle samples. Studies

will use a muscle biopsy to analyze such

relationships. A muscle biopsy is performed

using a biopsy needle, extracting a small

amount of muscle tissue, and analyzing it

underneath a microscope (Andersen et al.

2005).

Muscle biopsies were generally taken prior

to training as well as post training to be able

to analyze the effects that the different

treatments had on subjects (Andersen et al,

2005). Another common technique was to

standardize diets given to the subjects. Clear

results were displayed in groups who were

given strict well rounded diets with

emphasis on extra or supplemental proteins;

however, others expressed their findings

through the effects of muscle gains with

high protein diets in comparison to high

carbohydrate diets (Layman et al. 2005).

Researchers were also consistent in

administering similar resistance training

regimens. Each study examined changes in

major muscle groups such as the leg, and

chest muscles. Common pre- and post-

protocol exercises within these muscle

4

groups included leg press and bench press

performed at a one repetition max (1RM)

(Tipton et al., n.d).

1RM is the maximum amount of weight a

subject can lift in one maximal contraction.

Results common among researchers suggest

that an increase in muscle growth and

exercise performance was seen similarly in

men and women when a protein

supplementation was combined with amino

acid supplements (Antonio et al. 2001;

Colker et al. 2000; Kerksick et al. 2006;

Layman et al. 2005). Minor increases in

muscular growth and performance were

shown in cases where supplemental proteins

including: whey protein, soy protein, and

bovine colostrum were given to the subjects

without additional amino acid

supplementation (Antonia et al. 2001;

Colker et al. 2000). Research methods and

results have a lot in common in supporting

the idea that protein diets have a significant

effect on muscular growth and performance.

Experiments with both male and female

subjects show similar results with a general

increase in muscular gains, but had minor

differences in regards to age, frequency, and

intensity of exercise. The main theme that

remains constant within this field of research

is that protein plays a key role in building

and maintaining muscle tissue.

Protein is an essential nutrient

needed for optimal health and physical

performance. It forms the structure of body

tissues and hormones which maintain

metabolism and in some cases can be used

as an energy source. A protein is made up

of a complex chemical structure containing

carbon, hydrogen, oxygen and also

nitrogen. All of these elements combine

together to make an amino acid. Amino

acids are the building blocks of protein.

There are twenty amino acids; however, six

of them are essential to the body (arginine,

cysteine, glycine, glutamine, proline and

tyrosine), meaning they cannot be

synthesized by the body, so they must be

implemented into one's diet. Different

varieties of dietary protein sources vary in

composition and nutritional value, and also

5

provide the ability to support growth,

maintenance, and repair. There are two

types of proteins, incomplete or low-quality

proteins, and complete or high-quality

proteins. A complete protein is a food that

contains the nine essential amino acids that

support both life and growth. Whereas, an

incomplete protein has fewer than nine

essential amino acids, and are not able to

support both life and

growth.

Proteins can be found in plant

products as well as animal products. Dairy

and meat groups are the main sources of

protein from animal products, and are

considered high-quality proteins. Fruits,

vegetables, and grains are protein products,

but are lower in protein value. Starch

products, such as, beans and peas contain

higher values of protein (Table 1).

Table 1. Protein content in different foods.

Food Amount Protein (g)

Milk 1 cup 8

Cheese 1 oz 7

Eggs 1 7

Chicken

Breast 1 oz 8

Broccoli ½ cup 2

Banana 1 1

The recommend dietary protein

intake varies from the different stages of life

from infancy to late adolescence. As an

infant and young child, protein intake is at a

high demand and begins to level off at an

adequate amount. The RDA for protein is

based upon the body weight and age. For a

person who is involved in resistance

training, an increase of 1.5 to 1.8 grams of

protein per kilogram of body weight is

recommended to help aid in increased

muscle mass.

There are many different kinds of

proteins that consumers use. Although many

people stick to dietary proteins, or protein

sources found in foods, some opt for protein

supplements as a meal replacement or post-

6

workout source. Three common protein

supplements include whey protein, bovine

colostrum, and soy protein, which come in

powder form. Protein supplements taken

after resistance exercise have been shown to

increase muscle growth by improving

protein oxidation, as well as increase

essential amino acid levels in the blood

(Natural Standard, 2014). However, each

protein supplement has its own

characteristics on how it affects growth and

body composition.

Whey Protein

According to the National Dairy Council,

whey protein is a product of cheese

production. After enzymes that help produce

curds are added to the milk, there is a liquid

protein substance left behind, known to

consumers as whey.

The whey is then pasteurized and made into

a powder, which is then used to make

protein products such as sports drinks and

energy bars (NDC, 2014). Whey protein is

commonly found in a powder that is mixed

with water or milk. A whey protein shake

can be beneficial in muscle growth and

repair if taken less than thirty minutes after a

workout (NDC, 2014). Along with recovery

and maintaining lean muscle, whey protein

supplements are also beneficial in curbing

hunger. This comes from the high level of

protein which helps the consumer feel fuller

longer (NDC, 2014).

Bovine Colostrum

Bovine Colostrum is a substance

found in the breast of mammals that is

similar to a milky fluid (WebMD, 2014).

Most people use this product to obtain lean

muscle and to increase overall athletic

performance, usually after high-intensity

training or performance.

7

Taking bovine colostrum is thought to help

people boost their immune system, repair

nerve damage and gastrointestinal integrity

(PubMed, 2014). Taking this supplement

can also increase defense against diarrhea,

especially in children. Bovine is typically

taken by mouth as a pill or powder.

Soy Protein

Soy Protein is produced from

soybeans and is typically found in common

foods such as salad dressings, meats, and

pastas (Wikipedia, 2014). Soy protein has

become increasingly popular as it has been

replacing casein protein in the athletic realm

as a cheaper protein supplement. People

have been known to take this product to help

lower cardiac levels, which would be

beneficial for people who perform exercise

activity (PubMed, 2014).

Soy Protein is extracted from soybeans and

then turned into powder form when taken by

supplement.

We interviewed a twenty one year

old female measuring at a height five feet

seven inches with a body weight of sixty

four kilograms. A typical three course meal

for this female includes: five to seven eggs

whites for breakfast, four ounces of tilapia,

or chicken, and half a cup of rice and

zucchini for lunch, and four ounces of tilapia

or chicken and half a sweet potato and

asparagus for dinner. Her pre-workout meal

is a four ounce piece of chicken and half a

cup of rice. She then also has a post-

workout meal which contains one cup of egg

whites and half a cup of oats. She does use

protein shake supplements after lifting as

well as branch chained amino acids to help

with her bodybuilding preparation. After

one month of her dietary protein and

supplemental protein intakes during

resistance training, she has gained lean

muscle and has lost fat.

We also interviewed a twenty nine

year old male measuring at a height of five

feet ten inches and has a body weight of

eighty nine kilograms. He has a smaller

portion meal six to eight times a day instead

of three large meals throughout the

day. The meals vary from chicken, rice,

oatmeal, eggs, bagels, cereal, and other

8

foods. He eats fats and proteins during the

day, and does not consume any carbs until

after 5:00 p.m.

He does not have any specific foods that are

consumed before or after a training session

besides carbohydrate intake after 5:00

p.m. He uses whey protein supplements

once a day, which is normally consumed

during supper and branched-chained amino

acids as well as creatine, which is consumed

in the morning. These supplements are

taken for his bodybuilding

preparation. After one month of dietary and

supplemental protein intakes during

resistance training, he has gained lean

muscle mass.

Protein is an essential nutrient in the

body that is utilized for many functions. The

percent of protein intake varies for each

individual, and can be determined through

DRI standards. Protein and its’ building

blocks, amino acids, are key in helping

build, maintain, and repair skeletal muscle.

Although protein requirements can be met

while consuming foods rich in protein, such

as lean meats and dairy, some opt for

additional protein supplements to boost

muscular gains. Resistance training is

becoming a very popular way to build and

increase muscle mass, tone, and lose fat. As

previously stated, the recommended protein

intake for a sedentary adult is 0.8 kilograms

per kilogram of body weight. An increase in

protein intake of 1.2 to 1.8 grams for every

kilogram of body weight will be beneficial

to resistance trainers. Studies show, that

increased protein intake, paired with

resistance training; result in muscular gains

and improved muscular performance.

Incorporating a combination of dietary

protein, supplemental proteins, and amino

acids help attain an individual’s

recommended protein intake, and is

significantly beneficial for gaining muscle.

9

References

Andersen, L. L., Tufekovic, G., Zebis, M. K., Crameri, R. M., Verlaan, G., Kjær, M., Aagaard, P.

(2005). The effect of resistance training combined with timed ingestion of protein on

muscle fiber size and muscle strength. Metabolism, 54(2), 151-156.

Antonio, J., Sanders, M. S., & Van Gammeren, D. (2001). The effects of bovine colostrum

supplementation on body composition and exercise performance in active men and

women.Nutrition, 17(3), 243-247.

Ballor, D.L., Katch, V.L., Bacque, D.M., Marks, C.R., (1988). Resistance weight training during

caloric restriction enhances lean body weight maintenance. The American Journal of

Clinical Nutrition. 19-25.

Beelen, M., Koopman, R., Gijsen, A., Vandereyt, H., Kies, A., Kuipers, H., ... Loon, L. (n.d.).

Protein coingestion stimulates muscle protein synthesis during resistance-type exercise.

AJP: Endocrinology and Metabolism, E70-E77.

Bovine colostrum supplementation and exercise performance: potential mechanisms. Shing,

CM. Retreived November 13, 2014 from

http://www.ncbi.nlm.nih.gov/pubmed/19902984

Candow, D. G., Burke, N. C., Smith-Palmer, T., & Burke, D. G. (2006). Effect of whey and soy

protein supplementation combined with resistance training in young adults.

International Journal of Sport Nutrition and Exercise Metabolism, 16(3), 233.

Coleman, E. (2007). How Many Grams of Protein Per Kilogram of Body Weight? Retrieved

November 6, 2014

10

Colker, C. M., Swain, M. A., Fabrucini, B., Shi, Q., & Kaiman, D. S. (2000). Effects of

supplemental protein on body composition and muscular strength in healthy athletic

male adults. Current Therapeutic Research, 61(1), 19-28.

doi:http://dx.doi.org/10.1016/S0011-393X(00)88492-1

Colostrum. (n.d.). Retreived November 13, 2014, from http://www.webmd.com/vitamins-

supplements/ingredientmono-785-

colostrum.aspx?activeIngredientId=785&activeIngredientName=colostrum&source=1

Drugs and Supplements: Whey protein. (n.d.). Retrieved November 13, 2014, from

http://www.mayoclinic.org/drugs-supplements/whey-protein/background/hrb-

20060532

Hoffman, J., Ratamess, N., Kang, J., Falvo, M., & Faigenbaum, A. (n.d.). Effect Of Protein intake

on strength, body composition and endocrine changes in strength/power athletes.

Journal of the International Society of Sports Nutrition, 12-12.

Kerksick, C. M., Rasmussen, C., Lancaster, S., Starks, M., Smith, P., Melton, C., Greenwood, M.,

Almada, A., Kreider, R. (2007). Impact of differing protein sources and a creatine

containing nutritional formula after 12 weeks of resistance training. Nutrition, 23(9),

647-656.

Kerksick, C. M., Rasmussen, C. J., Lancaster, S. L., Magu, B., Smith, P., Melton, C., Greenwood,

M., Almada, A., Conrad P., E., Kreider, R. B. (2006). The effects of protein and amino acid

supplementation on performance and training adaptations during ten weeks of

resistance training. Journal of Strength and Conditioning Research / National Strength &

Conditioning Association, 20(3), 643-653. doi:R-17695 [pii]

11

Layman, D. K., Evans, E., Baum, J. I., Seyler, J., Erickson, D. J., & Boileau, R. A. (2005). Dietary

protein and exercise have additive effects on body composition during weight loss in

adult women. The Journal of Nutrition, 135(8), 1903-1910. doi:135/8/1903 [pii]

Lee, M., Carol, TJ. (2007). Cross education: possible mechanisms for contralateral effects of

unilateral resistance training. Sports Med. 37(1), 1-14.

Mero, A., Nykänen, T., Keinänen, O., Knuutinen, J., Lahti, K., Alen, M., Rasi, S., Leppäluoto, J.

(2005). Protein metabolism and strength performance after bovine colostrum

supplementation. Amino Acids, 28(3), 327-335.

Moore, D., Robinson, M., Fry, J., Tang, J., Glover, E., Wilkinson, S., ... Phillips, S. (n.d.). Ingested

protein dose response of muscle and albumin protein synthesis after resistance exercise

in young men. American Journal of Clinical Nutrition, 161-168.

Soy Protein. (n.d.). Retreived November 13, 2014, from

http://en.wikipedia.org/wiki/Soy_protein

Tipton, K., Elliot, T., Cree, M., Wolf, S., Sanford, A., & Wolfe, R. (n.d.). Ingestion of casein and

whey proteins result in muscle anabolism after resistance exercise. Wolters Kluwer,

36(12), 2073-2081.

The Benefits of Whey. (n.d.). Retrieved November 13, 2014, from

http://wheyprotein.nationaldairycouncil.org/about-whey-protein/the-benefits-of-whey/

12