Whey Up The Evidence

PROTEIN SUPPLEMENTS FOR ATHLETES COME IN MANY SHAPES AND FORMS. DO YOU REALLY NEED THEM?

- Anita Bean

PROTEIN supplements can be broadly divided into three main categories: protein powders (the kind you mix with milk or water into a shake); ready-todrink shakes; and high protein bars.

They may contain whey protein, casein, egg, soya or other non-dairy sources such as pea, hemp or brown rice protein – or a mixture of all of these.

What do they do?

The supplements provide a concentrated source of protein to supplement your usual intake.

Whey protein is derived from milk and contains high levels of the essential amino acids, which are readily digested, absorbed and retained by the body for muscle repair. Whey protein may also enhance immune function.

Casein, also derived from milk, provides a slower-digested protein as well as high levels of amino acids.

Soy protein is less widely used in supplements but is a good option for vegans and people with high cholesterol levels – 25g of soya protein daily can help to reduce cholesterol levels. Other non-dairy proteins such as pea, brown rice and hemp are often combined so they provide the full range of essential amino acids.

What’s the evidence?

Studies have shown that either a casein or whey supplement immediately after resistance training raises blood levels of amino acids and promotes protein synthesis.