The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis

Abstract

Whey protein (WP) is a widely consumed nutritional supplement, known to enhance strength and muscle mass during resistance training (RT) regimens. Muscle protein anabolism is acutely elevated following RT, which is further enhanced by WP. As a result, there is reason to suggest that WP supplementation may be an effective nutritional strategy for restoring the acute loss of contractile function that occurs following strenuous RT. This systematic review and meta-analysis provides a synthesis of the literature to date, investigating the effect of WP supplementation on the recovery of contractile function in young, healthy adults. Eight studies, containing 13 randomised control trials (RCTs) were included in this review and meta-analysis, from which individual standardised effect sizes (ESs) were calculated, and a temporal overall ES was determined using a random-effects model. Whilst only half of the individual studies reported beneficial effects for WP, the high-quality evidence taken from the 13 RCTs was meta-analysed, yielding overall positive small to medium effects for WP from < 24 to 96 h (ES range = 0.4 to 0.7), for the temporal restoration of contractile function compared to the control treatment. Whilst the effects for WP were shown to be consistent over time, these results are limited to 13 RCTs, principally supporting the requirement for further comprehensive research in this area.

A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males

“…The present meta-analysis is, to date, the largest in terms of RT interventions on full body muscle mass gain. Most meta-analyses that have analysed the effect of RT and characteristics of participants on muscle mass gains have only included works with protein supplementation [6,[122][123][124][125][126][127][128][129] or have analysed single variables of the training load isolated, as for example, training frequency [130][131][132], intensity or training periodization [133]. This segmentation has meant that many of the works that have focused solely on these analyses have been left out.…”

The Effect of Whey Protein Supplementation on Myofibrillar Protein Synthesis and Performance Recovery in Resistance-Trained Men

“…In addition to the muscle metabolic response, from a practical standpoint we were also interested in examining the effect of supplemental whey protein on postexercise muscle recovery during the RT-protocol. Indeed, several studies have reported that protein supplementation facilitates temporal recovery after RT by improving neuromuscular function [15,16], exercise performance [13,15], reducing muscle damage [13] and muscle soreness [32], providing an obvious benefit to athletes who regularly engage in RT. Although alternative mechanisms have been proposed [32], it is commonly accepted that supplemental dietary protein enhances muscle recovery by accelerating the reconditioning, specifically of the myofibrillar (force-generating) protein fraction.…”

Myoprotective Potential of Creatine Is Greater than Whey Protein after Chemically-Induced Damage in Rat Skeletal Muscle

“…Dietary supplements creatine monohydrate (CR) and whey protein (WP) have previously demonstrated ergogenic roles in exercise performance and recovery, and subsequent adaptations from exercise training [ 8 , 9 ]. However, the effects of CR and WP supplementation on indicators of muscle damage and recovery after injury in both human [ 10 , 11 , 12 , 13 , 14 , 15 , 16 , 17 , 18 , 19 , 20 , 21 , 22 , 23 , 24 , 25 ] and animal [ 26 , 27 , 28 ] models are equivocal.…”

“…The majority of WP supplementation studies have focused on the purported benefits of higher protein intake during periods following damaging exercise to enhance recovery [ 9 ]. White and colleagues [ 16 ] found no significant improvement in the rate of muscle recovery following maximal isokinetic eccentric contractions of the quadriceps when WP (23 g) was ingested pre- or post-exercise.…”