Whey protein hydrolysate improves strength during recovery
By Dwayne Jackson
Feb 11, 2011
Whey protein hydrolysate
is an enzymatically-predigested form of whey protein isolate that contains low molecular weight peptide fractions. It was introduced to bodybuilding based on its rapid absorption and ability to elevate blood amino acids quickly after resistance training. In a recent double-blind/placebo-controlled trial published in the Journal of the International Society for Sports Nutrition, scientists from Australia have shown that consuming WPH significantly augments post-exercise recovery. In this investigation 17 males received either WPH or dextrose (CHO) as a placebo (1.5 g/kg of body weight/day). The subjects completed a rigorous eccentric leg workout (leg press, leg extension, hamstring curls) with all exercises and sets completed at 120% of 1 RM. The subjects drank one shake (~30g of WPH or CHO) 30 minutes post-exercise and then another with breakfast, lunch, in the afternoon and after the evening meal for the following 2 weeks. During the 2 week post-eccentric exercise period, isometric leg extension strength and plasma creatine kinase and lactate dehydrogenase (LDH) levels were measured (as indicators of muscle damage). The researchers concluded that WPH supplementation during recovery blunted strength loss associated with heavy eccentric exercise. They postulated that the positive effect of WPH supplementation on recovery strength was a result of increased protein synthesis and decreased muscle damage.
Cooke MB, Rybalka E, Stathis CG, Cribb PJ, Hayes A. Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals. J Int Soc Sports Nutr. 2010 Sep 22;7(1):30. [Epub ahead of print]
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