Yeah yeah, I know the title is a tad corny…. but now you’re reading my blog, so I guess it worked, huh? We’re gonna talk about whey protein today; I’ve spent too much money on this stuff to not know whether or not it’s actually beneficial. If you’ve ever been inside a GNC store I’m sure you’ve seen the massive (over-priced) containers of whey protein and maybe you’ve even encountered the often pushy GNC employees who’ve told you that whey will “change your life.” If there is one thing I’ve learned in SC 200, it’s that we put quite a lot of stuff into our bodies and not all them are entirely good for you. So before any of us go drop $40+ on another container of whey, lets see if our GNC friends really know what they’re talking about.
Whey Protein
There are two kinds of protein in milk, whey and casein. Both proteins can be found in bodybuilding supplements but whey protein is more commonly used. Whey can be separated from the casein in milk but it is also a by-product of making cheese. Considered a complete protein, whey contains all 9 of the essential amino acids and is extremely low in lactose content. Most whey protein supplements are 90% protein and are made of “whey protein isolate (WPI)” which has had all fat and lactose removed. It is believed to help with muscle protein synthesis and improve growth of lean muscle mass. Additionally, some possible health benefits are that it may have anti-cancer properties, aid in weight loss and lower cholesterol.
All of the above courtesy of MedicalNewsToday.com
Whey and Muscle Protein Synthesis
Three researchers from the University of Bonn, located just outside of Cologne, Germany, conducted a meta-analysis of 25 studies that examined how the supplementation of whey protein affects protein synthesis in the muscle of their subjects. After analyzing all of the studies the researchers concluded that whey protein may increase muscle protein synthesis but, “…the evidence for a clinical efficacy is not strong enough to make final recommendations with respect to a specific dose and the duration of supplementation.” Although the researchers did not go very in depth in their conclusion, I think it is important to recognize that they did in fact observe some increase in muscle protein synthesis. However, the lack of “evidence for a clinical efficacy” communicates that the data may not be strong enough to definitively state the overall efficacy of whey protein in promoting protein synthesis.
Furthermore, because this is a meta-analysis, we have to acknowledge the possibility of the file-drawer problem. For such a widely available consumer product, there are sure to be more than just 25 studies analyzing whey protein and its effect on protein synthesis. It is likely that there are just as many studies that have not been published (especially if the results in this meta-analysis are weak) that fail to reject that whey protein has no effect on protein synthesis, the null hypothesis. Due to the fact that this is a consumer good, the likelihood that there are unpublished studies that fail to reject the null hypothesis is very high. The incentive for corporations to fund studies that support the efficacy of whey protein is a result of the myriad economic benefits that positive results provide. However, if these industry-funded studies do not provide results in favor of whey protein, there is no reason for the corporation to publish them. This bias may also manifest itself in the work of the researchers themselves. When your paycheck is coming from the whey protein manufacturer, you’re likely to want to please them.
Whey Protein and Fat Loss
Five American researchers conducted a 12-week, double-blind study in which both the control and experimental group had their caloric intake reduced by 500 calories. In addition to that, the experimental group consumed a whey protein beverage before breakfast and after dinner; the control group did the same with a non-whey isocaloric beverage. Blood tests were conducted before and after the study and every 4 weeks body measurements were recorded. At the conclusion of the study it was noted that those in the experimental and control group had actually lost, on average, the same amount of weight. However, those who were given the whey protein drink lost “significantly more body fat” than those who did not. In addition, the amount of lean muscle mass lost in the experimental group was considerably less than what was lost in the control group. The researchers noted in their conclusion the practical significance of whey protein supplementation because subjects who took whey protein experienced a 6.1% loss in body fat and a reduction of 5% has been shown to reduce the risk of obesity related diseases, for example, heart disease.
A little light research into the researchers that participated in this study reveals that two of the five researchers are employed by Glanbia Research and Development. 7 of the 10 partners on Glanbia’s partners list are manufacturing companies that operate in industries directly associated with nutritional products and/or supplements. Therefore, in regards to this study, there is a strong possibility for bias. This does not mean that the results of this study are definitely bias or skewed but it does communicate that there may be some underlying incentives for those 2 researchers to analyze or state their conclusions in a way that would benefit Glanbia’s partners.
Confused?
Personally, I drink a whey protein shake almost every day and since I’ve started drinking them I have seen a noticeable difference in my own muscle growth. Now this is only anecdotal but it is congruent with the results in both of these studies. Almost everyone I’ve talked to that works out regularly recommends whey protein and many of them take it themselves. So either these companies are doing a fantastic job marketing their product or the bodybuilding community is really on to something. Either way, for the rational individual who isn’t crazy about turning into Arnold Schwarzenegger, drink milk or eat some cheese. Whey protein can cost upwards of $50 and is nothing more of a supplement; for college students, $50 can be a week of groceries. The strong possibility of bias in whey protein research makes the truth somewhat cloudy at best.