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

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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, Dunn-Lewis, Courtenay, Ballard, Kevin D., Quann, Erin E., Kawiecki, Diana L., Flanagan, Shawn D., Comstock, Brett A., Fragala, Maren S., Earp, Jacob E., Fernandez, Maria L., Bruno, Richard S., Ptolemy, Adam S., Kellogg, Mark D., Maresh, Carl M., Kraemer, William J.·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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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: Volek, Jeff S.
Volk, Brittanie M.
Kunces, Laura J.
Ballard, Kevin D.
Flanagan, Shawn D.
Fragala, Maren S.
Earp, Jacob E.
Bruno, Richard S.
Kellogg, Mark D.
Kraemer, William J.
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: Health Sciences › Nursing › Nutrition and Dietetics › 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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Whey Protein Supplementation During Resistance Training Augments Lean Body Mass

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