Why whey? No it’s not a tongue twister.
Yes if you are older you have sarcopenia.
So what the Whey do you do?
Whey protein serves as a solution to power greater muscle growth in athletes, weekend warriors, or teens in sports. Research also suggests the extra whey could help people shed stubborn pounds including those from deadly visceral fat.
Now scientists report that these high doses of whey protein are ideal for helping older people to stave off muscle loss with age.
Maastricht University Medical Center scientists randomly assigned 33 elderly men (ages 71 to 75) to consume a single dose of 10, 20, or 35 grams of whey protein. They found that the individuals who consumed 35 grams of protein per meal significantly increased the rate of muscle protein synthesis compared to individuals consuming lower doses.
The study, published in the February issue of the American Journal of Physiology Endocrinology and Metabolism, reported that 35 grams of whey protein led to higher circulating levels of amino acids in the bloodstream compared to lower doses, which may explain the increased muscle protein synthesis from baseline.
Sarcopenia, or the degenerative loss of muscle, is thought to occur with age because of a blunted anabolic response and lower basal rate of muscle synthesis. The study suggests a diet higher in protein, especially from quality sources such as whey, may represent a viable way to stimulate muscle growth for slowing or preventing muscle loss in older adults. Eating more protein at breakfast and lunch may be especially beneficial since these meals are usually lower in protein as part of a typical American diet.
“Increasing the amount of protein at breakfast and/or lunch may represent an effective dietary strategy to…improve muscle mass preservation in older adults,” the researchers suggest.
The researchers were among only a few who have looked at the effects that different doses of whey have on the internal workings of muscle building—from the digestion and absorption of the protein to the stimulation of muscle protein synthesis.
Previously, the same research group found that whey protein stimulated more muscle protein synthesis in older men as compared to other protein sources because of its preferential ratio of amino acids for protein retention in muscles.
Reference: Pennings B et al. Amino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly men. Am J Physiol Endocrinol Metab. 2012;302:E992-E999. DOI: 10.1152/ajpendo.00517.2011
Whey Protein I recommend: