WHEY PROTEIN ENHANCES RESISTANCE TRAINING EFFECTS
Burke, D. G., Davison, K. S., Chillibeck, P. D., Farthing, J., & Woodgate, D. (2000). The effect of whey protein supplementation and resistance training on body composition and strength. Medicine and Science in Sports and Exercise, 32(5), Supplement abstract 1663.
This study compared changes in body composition and strength resulting from supplementation of a whey protein blend (W+ - 97% whey isolate (1.2 g/kg/d), creatine (.1 g/kg/d), glycosidal saponins, arginine, and glucomannan), pure whey protein (W - 1.2 g/kg/d), and placebo (P - 1.2 g/kg/d maltodextrin) combined with six weeks of heavy resistance training (4 d/week of heavy volume and load). Experienced weight-trained males (N = 36) were assigned to three groups.
Each group improved significantly from all baseline measures. Whey protein (W) alone increased muscular power and lean mass when compared with placebo (P). When whey protein was combined with other potentially ergogenic aids (W+), even larger gains in lean mass, strength, and power were observed.
Implication. Whey protein is beneficial when used with resistance training but its effects are enhanced when combined with other ergogenic substances such as creatine.
Return to Table of Contents for this issue.