Protein
EAS Protein supplements are available in the on-line shop in several different formats including:
- Myoplex Meal Replacement Powders
- Myoplex Diet Meal Replacement Powders
- Mass Factor
- Precision Protein Powder
- Myopro Whey Protein Powder
- Body-for-LIFE Whey Protein
- Body-for-LIFE Weight Gainer
- Body-for-LIFE Soy Protein
High-protein meals, body composition and calorie restriction
In this study which was presented at the 2006 ACSM conference, Body-for-LIFE's recommendation of eating 6 small, high-protein (40%) meals per day was evaluated (Blippinger et al. (2006) Comparison of Meal Frequency and Macronutrient Composition on Changes in Total and Regional Body Composition in Men and Women. Med & Sci in Sports & Ex; 38(5): S69.).
27 subjects (male and female) took part in the trial which lasted 8 week and was split into two 4-week blocks - subjects consumed a normal diet for 4 weeks and a diet in which their calorie intake was reduced by 25% in the second 4 weeks. The subjects were split into 2 groups:
- Group 1 consumed 6 smaller, high-protein (40%) meals per day
- Group 2 consumed 3 moderate-protein (15%) meals per day
Results showed, unsurprisingly, that all subjects maintained their body weight during the first 4-week block of the trial. However, in this 4-week period, the group consuming the 6 high-protein meals did have a significant increase in lean mass indicating a loss in fat mass. This trend continued during the calorie restriction phase and, in addition, the high-protein group lost more body fat during this phase.
The results of this study suggest that increasing dietary protein intake and eating more frequent meals whilst restricting calories can support lean mass preservation and enhance body fat loss.
Increase protein intake whilst 'cutting up'
A study carried out at the US Army Research Institute of Environmental Medicine looked at the impact of protein intake on exercise-induced stress (Karl et al. (2006) Plasma Cortisol Response to Exercise-Induced Negative Energy Balance is Affected by Protein Intake. 2006 Experimental Biology Meeting Abstracts. The FASEB Journal; 20(4): Late Breaking Abstract ID LB115.).
21 trained subjects were fed a 55% carbohydrate diet for 4 days, their calorie expenditure was then increased by a massive 1,000 calories per day and they were split into 3 groups:
- Group 1 (control) was provided with adequate calories through a moderate protein diet
- Group 2 (calorie deficit) received too few calories through a moderate protein diet
- Group 3 (high protein) received too few calories through a high protein diet
The subject's cortisol levels (a marker of stress) were measured during different kinds of stress. The control group did not experience any increase in cortisol. The calorie deficit group, however, had a significant increase (>10%) in cortisol indicating that inadequate calorie intake during intense training results in your body being unable to cope with the stress being placed upon it.
The interesting results were that the high protein group did not see any significant rise in cortisol level! This suggests that even when restricting your calorie intake and training hard, increasing your protein intake may help your body cope with the exercise-induced stressed which you are placing it under.
Protein, amino acid and carb mixtures compared
A 2004 study from America (Borsheim et al. (2004) Effect of an Amino Acid, Protein and Carbohydrate Mixture on Net Muscle Protein Balance after Resistance Exercise. International Journal of Sport Nutrition & Exercise Metabolism; 14, 249-265) investigated the effect of a whey protein, amino acid (AA) & carbohydrate supplement on net muscle protein synthesis post resistance training. 8 subjects took part in two trials in which they performed 10 sets of 8 reps of leg extensions at 80% of their 1RM. After one trial the subjects consumed a mix of 77.4g carbohydrate, 17.5g whey protein and 4.9g AAs whereas after the other trial they were given 100g carbohydrate.
Results showed that the protein, AA and carbohydrate mix stimulated muscle protein synthesis to a greater extent than the carbohydrate mix. In addition, the inclusion of protein to the AA and carbohydrate mix appeared to prolong the anabolic effect as compared to that reported in previous studies which used just AA and carbohydrate mixtures.
Amino acids attenuate DOMS when taken during recovery
A study which saw collaboration from Australia, Japan and England (Nosaka et al. 2006. Effects of Amino Acid Supplementation on Muscle Soreness and Damage. International Journal of Sport Nutrition & Exercise Metabolism; 16, 620-635.) suggests that supplementation with amino acids (AAs) during recovery from endurance exercise will attenuate Delayed Onset Muscle Soreness (DOMS) and muscle damage.
38 subjects performed 2 endurance exercise trials using the elbow flexors of the same arm with 3-4 weeks between each trial. The subjects followed one of two supplement regimes with an AA supplement containing 12 AAs or a placebo being taken:
- immediately before (10h post fasting) and immediately after the trial
- immediately before (2-3h post breakfast), immediately after and 8 or more times during the next 4 days
Several different measurements were taken to assess muscle damage and soreness for including maximal voluntary contraction (MVC), creatine kinase (CK) levels, range of motion (ROM) and muscle soreness ratings.
Results show that no differences were found between the control group and the AA supplement group when the supplement was only taken pre and post workout. However, when the AA supplement was taken during the 4 day recovery period, markers of muscle damage and DOMS were significantly lower than in the control group - subjects reported an average of 30% less peak soreness in their arms. Therefore it seems that AA supplementation, when taken over a longer recovery period may attenuate muscle damage and DOMS.
Effect of different proteins on strength & body composition
The type of dietary protein supplement taken may affect the gains in muscle strength and size experienced. This study looked at the effects of two different protein supplements - hydrolysed whey isolate and casein - on strength, body composition and plasma glutamine levels (Cribb et al. (2006) The Effect of Whey Isolate and Resistance Training on Strength, Body Composition and Plasma Glutamine. International Journal of Sport Nutrition and Exercise Metabolism, 16(5), 494-590).
The subjects in this 10 week study were 13 recreational bodybuilders and they were required to supplement their diet with 1.5g/kg body mass/day of either whey protein or casein. Strength was assessed pre and post the 10 week trial by means of 1RM barbell bench press, squat and cable pull-down. Body composition was also assessed at these time points.
Results showed that the whey protein group experienced a larger average gain in lean mass than the casein group (5kg v 0.8kg respectively) and a larger average change in fat mass too (-1.5kg v +0.2kg respectively). As may be expected from these results, the whey protein group also demonstrated larger gains in muscle strength in all 3 of the strength assessments. Therefore this study suggests that whey protein is a more effective dietary supplement for enhancing body composition and strength than casein.
EAS Protein supplements are available in the on-line shop in several different formats including: