The Effects of Pre- and Post-Exercise Whey vs. Casein Protein Consumption on Body Composition and Performance Measures in Collegiate Female Athletes

Abstract

Two of the most popular forms of protein on the market are whey and casein. Both proteins are derived from milk but each protein differs in absorption rate and bioavailability, thus it is possible that each type of protein may contribute differently to the adaptations elicited through resistance training. Therefore, the purpose of this study was to investigate the potential effects of ingestion of two types of protein in conjunction with a controlled resistance training program in collegiate female basketball players. Sixteen NCAA Division III female basketball players were matched according to body mass and randomly assigned in a double-blind manner to consume 24 g whey protein (WP) (N = 8, 20.0 ± 1.9 years, 1.58 ± 0.27 m, 66.0 ± 4.9 kg, 27.0 ± 4.9 %BF) or 24 g casein protein (CP) (N = 8, 21.0 ± 2.8 years, 1.53 ± 0.29 m, 68.0 ± 2.9 kg, 25.0 ± 5.7 %BF) immediately pre-and post-exercise for eight weeks. Subjects participated in a supervised 4-day per week undulating periodized training program. At 0 and 8 weeks, subjects underwent DXA body composition analysis, and at 0 and 8 weeks underwent one repetition maximum (1RM) strength, muscle endurance, vertical jump, 5-10-5 agility run, and broad jump testing sessions. Data were analyzed using repeated measures ANOVA, and presented as mean ± SD changes from baseline after 60 days. No significant group x time interaction effects were observed among groups in changes in any variable (p > 0.05). A significant time effect was observed for body fat (WP:-2.0

Effects of whey protein supplement in the elderly submitted to resistance training: systematic review and meta-analysis

“…In response to Resistance Training muscle activation and damage occurs in which stimulates protein turnover [3]. If the body amino acid levels are insufficient, the result is a negative protein balance, leading to harmful side effects such as loss of muscle mass and recovery of the late period [4]. A clinical trial by Farnfield et al with young men demonstrated that the ingestion of the whey protein supplementation immediately after resistance exercise has an effect on increasing the activation of kinases translational compared with exercise alone [24].…”

“…If the amino acids in the body have insufficient levels, it results in negative protein balance, leading to harmful side effects such as loss of muscle mass and late period recovery [4]. Whey protein is widely available as a dietary supplement claimed for building muscle mass.…”

Efectos de los suplementos de proteína y aminoácidos de cadena ramificada en entrenamiento de fuerza: revisión bibliográfica

“…Son muchas las investigaciones que han estudiado los posibles efectos asociados a los suplementos de proteína y/o BCAAs en torno a la ganancia de masa muscular [16][17][18][19] , fuerza 20,21 , composición corporal de los sujetos [20][21][22] , atenuación de la fatiga 23,24 , reducción del dolor y daño muscular [25][26][27] y el efecto de la respuesta anabólica mediante la activación de una serie de enzimas que permiten el aumento de la síntesis de proteí-nas [28][29][30][31][32] .…”

“…En el estudio de Wilborn y Cols. 21 , en mujeres universitarias y jugadoras de baloncesto, después de un programa de 8 semanas de entrenamiento de fuerza, agilidad y acondicionamiento físico, se muestra que con el consumo de 24g de proteína de suero o caseína, antes y después del ejercicio, …”

“…Resultados similares se encuentran en la investigación de Wilborn y Cols. 21 , mostrando que los suplementos de proteína, tanto el suero de leche como la caseína, aportan ganancias en la fuerza muscular y mejoras en otros parámetros del rendimiento después de 8 semanas de entrenamiento (4 veces/semana) y la ingesta de proteínas (antes y después del ejercicio). Pero sin comprobar con un grupo control si estas diferencias se deben al entrenamiento o a los suplementos.…”