BETA-HYDROXY-BETA-METHYLBUTYRATE AUGMENTS THE EFFECTS OF WHEY PROTEIN ON RECOVERY
Hooper, D. R., Szivak, T. K., Kupchak, B. R., Comstock, B. A., Flanagan, S. D., Looney, D. P., Pryor, J. L., Volek, J. S., Maresh, C. M., & Kraemer, W. J. (2014). The role of EAS™ Recovery Protein in protecting muscle and promoting recovery from intense conditioning. Medicine & Science in Sports & Exercise, 46(5), Supplement abstract number 381.
“Both whey protein and beta-hydroxy-beta-methylbutyrate have been shown to be effective in promoting recovery following resistance training, although via different mechanisms. As a result, there may be an additive effect if the two supplements are used in conjunction.”
This study compared whey protein with EAS™ Recovery Protein containing whey protein, beta-hydroxy-beta-methylbutyrate, and a slow release carbohydrate (waxy maize), at promoting the recovery process in men (N = 13). Ss ingested Recovery Protein or whey protein alone twice daily for two weeks prior to, during, and for two days following a three-day workout sequence. Following a two-week washout, Ss repeated the sequence with the other treatment. The workout sequence began with a heavy resistance exercise workout on day 1 (3-5 RM, 3 minutes of inter-set rest) followed by two consecutive days (days 2 and 3) of metabolic resistance exercise workouts (8-10 RM, 30 seconds of inter-set rest). Ss performed no physical activity during days 4 and 5. The effectiveness of each treatment was assessed by physical performance tests, muscle damage markers in the blood, and muscle soreness questionnaires. Measurements were taken at baseline, before and following each workout, and on days 4 and 5.
Interleukin-6 was lower on days 4 and 5 for the Recovery Protein treatment compared to the whey protein treatment. Creatine Kinase was lower for the Recovery Protein treatment on days 2, 4, and 5. Muscle soreness was lower for Recovery Protein treatment on day 4. On days 4 and 5, vertical jump power was higher for the Recovery Protein treatment than for the whey protein treatment.
Implication. The addition of beta-hydroxy-beta-methylbutyrate and waxy maize to whey protein provides additional benefits for the recovery process, evidenced by a reduction in muscle damage markers, soreness, and an improvement in performance. Despite the prolific effects of whey protein, the addition of waxy maize and beta-hydroxy-beta-methylbutyrate significantly augments its effects on recovery.
Return to Table of Contents for this issue.