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Cited by 182Muscle metabolism and nutritionSports Performance and TrainingMuscle Physiology and Disorders

Whey protein supplementation during resistance training augments lean body mass

Volek, Jeff S., Volk, Brittanie M., Gómez, Ana L., Kunces, Laura J., Kupchak, Brian R., Freidenreich, Daniel J., Aristizabal, Juan C., Saenz, Catherine +14 more·2013·Journal of the American College of Nutrition
DOI 10.1080/07315724.2013.793580
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Abstract

UNLABELLED: Compared to soy, whey protein is higher in leucine, absorbed quicker and results in a more pronounced increase in muscle protein synthesis. OBJECTIVE: To determine whether supplementation with whey promotes greater increases in muscle mass compared to soy or carbohydrate, we randomized non-resistance-trained men and women into groups who consumed daily isocaloric supplements containing carbohydrate (carb; n = 22), whey protein (whey; n = 19), or soy protein (soy; n = 22). METHODS: All subjects completed a supervised, whole-body periodized resistance training program consisting of 96 workouts (~9 months). Body composition was determined at baseline and after 3, 6, and 9 months. Plasma amino acid responses to resistance exercise followed by supplement ingestion were determined at baseline and 9 months. RESULTS: Daily protein intake (including the supplement) for carb, whey, and soy was 1.1, 1.4, and 1.4 g·kg body mass⁻¹, respectively. Lean body mass gains were significantly (p < 0.05) greater in whey (3.3 ± 1.5 kg) than carb (2.3 ± 1.7 kg) and soy (1.8 ± 1.6 kg). Fat mass decreased slightly but there were no differences between groups. Fasting concentrations of leucine were significantly elevated (20%) and postexercise plasma leucine increased more than 2-fold in whey. Fasting leucine concentrations were positively correlated with lean body mass responses. CONCLUSIONS: Despite consuming similar calories and protein during resistance training, daily supplementation with whey was more effective than soy protein or isocaloric carbohydrate control treatment conditions in promoting gains in lean body mass. These results highlight the importance of protein quality as an important determinant of lean body mass responses to resistance training.

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  • Studies comparing animal and nonanimal protein supplementation have produced equivocal results: some observed greater training-induced lean mass increases with animal proteins (whey or milk) versus soy, while others found no differences when whey was compared with rice, pea, soy, or a pea/yeast protein blend.

    “Such studies have produced equivocal results, with some [105,106] observing greater training-induced increases in lean mass when supplementing with animal proteins (whey or milk) compared with nonanimal alternatives (soy), whereas others [[107], [108], [109], [110]] have found no differences when whey has been compared with rice, pea, soy, or a pea/yeast protein blend.”

    From Nutritional Considerations for the Vegan Athlete (2023) · cites this paper as [106]

  • Some resistance training studies (12-36 weeks) in young adults have reported that fluid milk or whey protein is superior to soy milk or soy protein for muscle mass and strength.

    “Some resistance training studies (12–36 weeks) in young adults have reported that fluid milk or whey protein is superior to soy milk or soy protein for muscle mass and strength [118,119].”

    From Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function (2020) · cites this paper as [119]

  • Whey protein is quite effective for promoting increases in both short-term measures of MPS and resistance-training induced gains in lean body mass and strength, and largely due to its high leucine content, can lead to these improvements in lower doses (<30 g/day) than might be achieved with plant proteins.

    “Whey protein is quite effective for promoting increases in both short-term measures of MPS and resistance-training induced gains in lean body mass and strength and, largely due to its high leucine content, can lead to these improvements in lower doses (<30 g/day) [119] than might be achieved with plant proteins.”

    From Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function (2020) · cites this paper as [119]

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Authors
Volek, J. S., Volk, B. M., Gómez, A. L., Kunces, L. J., Kupchak, B. R., Freidenreich, D. J., Aristizabal, J. C., Saenz, C., Dunn-Lewis, C., Ballard, K. D., Quann, E. E., Kawiecki, D. L., Flanagan, S. D., Comstock, B. A., Fragala, M. S., Earp, J. E., Fernandez, M. L., Bruno, R. S., Ptolemy, A. S., Kellogg, M. D., Maresh, C. M., & Kraemer, W. J.
Affiliations
  • University of Connecticut (US)
  • Boston Children's Hospital (US)
Corresponding author
Volek, Jeff S.
ORCID
Venue
Journal of the American College of Nutrition
Publisher
Informa UK Limited
Published
2013-04
Volume
32
Issue
2
Pages
122-135
ISSN
  • 0731-5724 (ISSN-L)
  • 1541-1087
DOI
10.1080/07315724.2013.793580
OpenAlex
W2014587895
Cited by
181
References
30
Citations by year
2026: 10 · 2025: 5 · 2024: 6 · 2023: 11 · 2022: 17 · 2021: 16 · 2020: 20 · 2019: 18 · 2018: 13 · 2017: 20 · 2016: 19 · 2015: 17 · 2014: 8 · 2013: 1
FWCI
8.70
Type
journal article
Language
en
Open access
closed
Locations
  • Journal of the American College of Nutrition (publishedVersion)
  • PubMed (publishedVersion)
Topics
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Molecular Biology › Muscle Physiology and Disorders
Keywords
whey protein supplementation, soy protein, resistance training, lean body mass, muscle protein synthesis, leucine, protein quality, body composition, plasma amino acids, carbohydrate supplementation, fat mass
MeSH terms
Whey Proteins, Adult, Amino Acids, Dietary Carbohydrates, Dietary Proteins, Double-Blind Method, Female, Humans, Leucine, Male, Milk Proteins, Muscle Proteins, Prospective Studies, Body Mass Index, Muscle, Skeletal, Dietary Supplements, Soybean Proteins, Resistance Training, Young Adult

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