Download Comparison of Supplemental Protein vs Dietary Proteins in

Comparison of Supplemental Protein vs
Dietary Proteins in Resistance Training
Andrea Beidelman
Lauren Skogerbo
Alli Streed
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
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burpees, and planks. The goal of resistance
training is to build muscle and help burn
more calories using body weight or free
Today’s society is beginning to show
weights that are found in a gym. Resistance
an increased interest in making health and
exercises boost the amount of calories
fitness a priority in daily life. Especially
burned, and can result in fat loss if properly
among athletes and frequent gym users, the
creating a calorie deficit, or burning more
goal is to become the strongest, fastest, and
calories than you take in (Ballor et al.
best conditioned. Resistance training
1988). This type of training also provides
regimens are beginning to replace hours
adaptations in the muscle and nervous
spent on the track or elliptical. However,
systems resulting in greater muscular
these experienced athletes and trainees seem
strength.
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
Those who participate in resistance training
sure they have a balanced protein
with intention to increase their muscle mass
intake. This is especially important when
may choose to incorporate supplemental
one is participating in resistance
proteins, such as Whey protein, in with their
training. Resistance training is defined as a
everyday diet. Although, protein
voluntary muscle contraction while
supplementation can aid in increased muscle
providing a greater force than daily tasks.
growth, it is important to consider that the
Common examples of resistance training
amount of protein needed in the body for
exercises include: squats, bench press,
optimal performance. Performance varies
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for each individual based on age, frequency
using a biopsy needle, extracting a small
of exercise, intensity of exercise, and many
amount of muscle tissue, and analyzing it
other factors. The relationship between
underneath a microscope (Andersen et al.
recommended intake and resistance exercise
2005).
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.
Muscle biopsies were generally taken prior
to training as well as post training to be able
As protein intake and resistance
to analyze the effects that the different
training become a topic of interest, the
treatments had on subjects (Andersen et al,
question arises “Is dietary protein enough, or
2005). Another common technique was to
as beneficial as supplemental protein?”
standardize diets given to the subjects. Clear
According to the Institute of Medicine, the
results were displayed in groups who were
recommended daily allowance for the
given strict well rounded diets with
average sedentary person is 0.8 kilograms
emphasis on extra or supplemental proteins;
per kilogram of body weight (Coleman,
however, others expressed their findings
2007). Although the intake to training ratio
through the effects of muscle gains with
varies per individual, researchers agree that
high protein diets in comparison to high
in general, protein aids in muscle
carbohydrate diets (Layman et al. 2005).
growth. Many studies that examine the
Researchers were also consistent in
relationship between the amount and type of
administering similar resistance training
protein intake alongside muscle growth
regimens. Each study examined changes in
involve analyzing muscle samples. Studies
major muscle groups such as the leg, and
will use a muscle biopsy to analyze such
chest muscles. Common pre- and post-
relationships. A muscle biopsy is performed
protocol exercises within these muscle
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groups included leg press and bench press
the idea that protein diets have a significant
performed at a one repetition max (1RM)
effect on muscular growth and performance.
(Tipton et al., n.d).
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
1RM is the maximum amount of weight a
needed for optimal health and physical
subject can lift in one maximal contraction.
performance. It forms the structure of body
Results common among researchers suggest
tissues and hormones which maintain
that an increase in muscle growth and
metabolism and in some cases can be used
exercise performance was seen similarly in
as an energy source. A protein is made up
men and women when a protein
of a complex chemical structure containing
supplementation was combined with amino
carbon, hydrogen, oxygen and also
acid supplements (Antonio et al. 2001;
nitrogen. All of these elements combine
Colker et al. 2000; Kerksick et al. 2006;
together to make an amino acid. Amino
Layman et al. 2005). Minor increases in
acids are the building blocks of protein.
muscular growth and performance were
There are twenty amino acids; however, six
shown in cases where supplemental proteins
of them are essential to the body (arginine,
including: whey protein, soy protein, and
cysteine, glycine, glutamine, proline and
bovine colostrum were given to the subjects
tyrosine), meaning they cannot be
without additional amino acid
synthesized by the body, so they must be
supplementation (Antonia et al. 2001;
implemented into one's diet. Different
Colker et al. 2000). Research methods and
varieties of dietary protein sources vary in
results have a lot in common in supporting
composition and nutritional value, and also
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provide the ability to support growth,
maintenance, and repair. There are two
Table 1. Protein content in different foods.
Food
Amount
Protein (g)
Milk
1 cup
8
Cheese
1 oz
7
contains the nine essential amino acids that
Eggs
1
7
support both life and growth. Whereas, an
Chicken
Breast
1 oz
8
Broccoli
½ cup
2
Banana
1
1
types of proteins, incomplete or low-quality
proteins, and complete or high-quality
proteins. A complete protein is a food that
incomplete protein has fewer than nine
essential amino acids, and are not able to
support both life and
growth.
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
Proteins can be found in plant
training, an increase of 1.5 to 1.8 grams of
products as well as animal products. Dairy
protein per kilogram of body weight is
and meat groups are the main sources of
recommended to help aid in increased
protein from animal products, and are
muscle mass.
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).
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 post5
workout source. Three common protein
protein products such as sports drinks and
supplements include whey protein, bovine
energy bars (NDC, 2014). Whey protein is
colostrum, and soy protein, which come in
commonly found in a powder that is mixed
powder form. Protein supplements taken
with water or milk. A whey protein shake
after resistance exercise have been shown to
can be beneficial in muscle growth and
increase muscle growth by improving
repair if taken less than thirty minutes after a
protein oxidation, as well as increase
workout (NDC, 2014). Along with recovery
essential amino acid levels in the blood
and maintaining lean muscle, whey protein
(Natural Standard, 2014). However, each
supplements are also beneficial in curbing
protein supplement has its own
hunger. This comes from the high level of
characteristics on how it affects growth and
protein which helps the consumer feel fuller
body composition.
longer (NDC, 2014).
Whey Protein
Bovine Colostrum
According to the National Dairy Council,
Bovine Colostrum is a substance
whey protein is a product of cheese
found in the breast of mammals that is
production. After enzymes that help produce
similar to a milky fluid (WebMD, 2014).
curds are added to the milk, there is a liquid
Most people use this product to obtain lean
protein substance left behind, known to
muscle and to increase overall athletic
consumers as whey.
performance, usually after high-intensity
training or performance.
The whey is then pasteurized and made into
a powder, which is then used to make
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Taking bovine colostrum is thought to help
people boost their immune system, repair
nerve damage and gastrointestinal integrity
We interviewed a twenty one year
(PubMed, 2014). Taking this supplement
old female measuring at a height five feet
can also increase defense against diarrhea,
seven inches with a body weight of sixty
especially in children. Bovine is typically
four kilograms. A typical three course meal
taken by mouth as a pill or powder.
for this female includes: five to seven eggs
Soy Protein
whites for breakfast, four ounces of tilapia,
Soy Protein is produced from
or chicken, and half a cup of rice and
zucchini for lunch, and four ounces of tilapia
soybeans and is typically found in common
or chicken and half a sweet potato and
foods such as salad dressings, meats, and
asparagus for dinner. Her pre-workout meal
pastas (Wikipedia, 2014). Soy protein has
is a four ounce piece of chicken and half a
become increasingly popular as it has been
cup of rice. She then also has a post-
replacing casein protein in the athletic realm
workout meal which contains one cup of egg
as a cheaper protein supplement. People
whites and half a cup of oats. She does use
have been known to take this product to help
protein shake supplements after lifting as
lower cardiac levels, which would be
well as branch chained amino acids to help
beneficial for people who perform exercise
with her bodybuilding preparation. After
activity (PubMed, 2014).
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
Soy Protein is extracted from soybeans and
of three large meals throughout the
then turned into powder form when taken by
day. The meals vary from chicken, rice,
supplement.
oatmeal, eggs, bagels, cereal, and other
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foods. He eats fats and proteins during the
day, and does not consume any carbs until
after 5:00 p.m.
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
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.
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.
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