Vic Tringali M.S. C.S.C. S.
Most sports nutrition experts advocate increased protein intakes for strength and endurance athletes to repair and replace damaged proteins, support increases in fat free mass, and ensure optimal levels of all physiologically required proteins. The Academy of Nutrition and Dietetics (AND) and the American College of Sports Medicine (ACSM) set their protein requirements for strength athletes at 1.7g/kg of body weight. When athletes are in energy deficit, protein needs may be even higher.[i]
Energy deficits are generally associated with a decline in body weight. While the loss of body weight may be due to declines in body fat, skeletal muscle mass is also lost and may account for 25% or more of the total body weight loss. Research shows that consuming a high-protein (1.5 g/kg per day) diet during energy deficit can reduce the loss of fat-free mass. This muscle-sparing effect may be related to increased dietary protein-induced alterations in protein turnover, particularly muscle protein synthesis. [ii]
Whey proteins are highly bioavailable, are very quickly absorbed into the body, and have a high concentration of branched-chain amino acids (BCAAs) which are highly concentrated in muscle tissue, and are used to fuel working muscles and stimulate protein synthesis.
Whey protein is popular among athletes because of its ability to be digested very rapidly and help return the post-workout body back from a catabolic (muscle-wasting) state to an anabolic (muscle-building) state.
Numerous research studies have shown that supplementation of whey alone or with carbohydrates immediately after and possibly before and during resistance exercise can enhance the muscle hypertrophy response to resistance training in healthy adults. Such a response seems to at least be the case when comparing the effects of whey versus a non-energetic, or carbohydrate or soy protein alternative. Some studies also suggest that whey may enhance recovery from heavy exercise and possibly decrease muscle damage and soreness. This could, over time, enhance training adaptations by way of increasing training volume or reducing the potential for over-reaching/over-training.[iii]
Convenient alternative to solid foods
Bodybuilders should ideally feed their bodies every few hours with moderate portions of protein in order to optimize protein synthesis. However, it can be difficult to eat so many meals throughout the day. Whey protein allows you to have a high protein snack very quickly and can feel less filling than solid food.
Since whey protein comes in a powdered form, it is very convenient when you need a quick fix of protein. Whether you are traveling or just need protein quickly after your weight weight-training to encourage protein synthesis. It can also be useful to have in the morning when pressed for time. A whey protein shake takes literally no preparation time whatsoever and is digested quicker than solid food.
The difference between the whey protein forms is the process used to filter the proteins. Whey isolates yield a higher percentage of pure protein and can be filtered enough to be virtually lactose free, carbohydrate free, fat-free, and cholesterol free.
Whey isolates also yield a higher percentage of pure protein and can be filtered enough to be virtually lactose free, carbohydrate free, fat-free, and cholesterol free.
Research and the general consensus among sports nutrition experts is that protein requirements for strength athletes are higher and recommend 1.2-1.8g/kg body weight. For those dieting and in energy deficit even more protein may be beneficial and aid in sparing muscle tissue. Whey protein is considered one of the best sources to meet protein needs for many reasons.
At Team Vic we designed our whey protein isolate with all of these considerations in mind. We also understand that ease of mixing and great taste is critical for our customers and clients. And at the same time they want a quality product to support strength and muscle building needs. Team Vic Whey isolate provides INCREDIBLE TASTE and muscle building support from 29 grams of protein in each serving. It is an excellent way to ensure adequate protein intake when training with a goal of muscle building, fat loss or general health.
Train Smart and Good Luck!
[i] American Dietetic Association; Dietitians of Canada; American College of Sports Medicine, Rodriguez NR, Di Marco NM, Langley S. “American College of Sports Medicine position stand. Nutrition and athletic performance, Med Sci Sports Exerc. 2009 Mar
[ii] Ferrara LA, Inneli P, Palmieri V, Limauro S, De Luca G, Ferrara F, Liccardo E, Celenatano A. (2006). Effects of different dietary protein intakes on body composition and vascular reactivity. Eur J of Clinical Nutr 60:643-649.
[iii] Juha J Hulmi,corresponding author1 Christopher M Lockwood,2 and Jeffrey R Stout2, Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein,
Nutr Metab (Lond). 2010; 7: 51. Published online 2010 June 17. doi: 10.1186/1743-7075-7-51