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