Research Overview: Benefits of Protein

 to help build and maintain A HIGHER PROTEIN DIET

muscle mass because it provides us with important amino acids.
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the essential amino acids the body needs to build proteins, which helps s 3%"+$%"+(%(5#%6$/'(
our bodies function properly. Whey protein, an easily digested, rapidly -#"./$
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choice to help achieve a higher protein diet. Studies show that consuming
a higher protein diet can help a person maintain a healthy weight, curb s :8"62(0#%+(38146#
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reduce muscle loss. Below are summaries of select studies and reports
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Maintain a Healthy Weight

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Summary: This review deals with the effects of relatively high-protein diets during energy balance, weight loss, and
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metabolism, and gluconeogenesis. Effects on body weight and body composition are highlighted, and potential risks
of high-protein diets are discussed. Dietary protein aids in body weight regulation through its ability to increase
ZH[PL[`[OLYTVNLULZPZHUKLULYN`LMJPLUJ`HUKPTWYV]LIVK`JVTWVZP[PVU Protein-induced satiety may be
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synthesis and to gluconeogenesis; complete proteins having all essential amino acids show larger increases in energy
1
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Summary: In a section of this report addressing macronutrients and healthful diets, the Institute of Medicine reviewed
several short-term studies and concluded that protein intake has a more powerful effect on satiety than either
2
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Summary: This randomized, crossover, controlled feeding study compared consumption of high-protein (48%
carbohydrate, 25% protein, 27% fat), high-carbohydrate (58% carbohydrate, 15% protein, 27% fat) and high-fat (48%
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30 years of age or older and had pre-hypertension or stage 1 hypertension. Participants rating of appetite was 14%
greater before meals when they were assigned to the high-carbohydrate and high-fat diets compared to the high-protein
3
diet. The authors conclude thatPUVYKLY[VYLK\JLHWWL[P[LWLVWSLZOV\SKJVUZ\TLHOLHS[O`KPL[YPJOPUWYV[LPU
1 Westerterp-Plantanga MS, et al. Annu Rev Nutr. " !
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Dietary Reference Intakes. Washington, DC: National Academies Press,"!
3 Beasley JM, et al. Am J Epidemiol. " !  

2011 NATIONAL DAIRY COUNCIL

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 Research Overview: Benefits of Protein
Build Lean Muscle
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Summary: ;OPZYL]PL^L_HTPULK[OLSPURIL[^LLUKPL[HY`WYV[LPUX\HSP[`HUKT\ZJSLWYV[LPUIHSHUJL
by looking at how muscle protein synthesis and breakdown differs following intake of milk-based
and soy-based protein in young and older persons. Research suggests that milk, whey, casein and
soy protein all support muscle protein synthesis; however, when seeking to maximize muscle
I\PSKPUNHUKYLJV]LY`TPSRWYV[LPUZHUK[OLPYPZVSH[LKMVYTZ^OL`HUKJHZLPUTH`ILHU
HK]HU[HNLV\ZJOVPJL This effect may be due to the leucine content of milk proteins and/or
differences related to the rate of digestion that impact postprandial protein metabolism and
utilization. This may be of particular importance to the
aging population.4

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Summary:(This study assessed muscle protein synthesis (MPS) following the ingestion of rapidly (i.e., whey
hydrolysate and soy isolate) and slowly (i.e., micellar casein) digested proteins at rest and after resistance
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VMHKYPURJVU[HPUPUNHULX\P]HSLU[JVU[LU[VMLZZLU[PHSHTPUV
acids (10g) as either whey hydrolysate, micellar casein, or
soy protein isolate. Stimulation of MPS was greater after
whey hydrolysate and soy protein consumption compared
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whey hydrolysate stimulated MPS to a greater degree than
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the proteins are digested or to small differences in leucine
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between how whey, casein and soy proteins impact blood
essential amino acid concentrations and MPS rates.
Whey and soy proteins have a clear advantage over
casein in their ability to increase MPS at rest. The data
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5
casein for increasing MPS.
4 Tang JE and Phillips SM. Curr Opin Clin Nutr Metab Care.  "!
5 Tang JE, et al. J Appl Physiol. "!  

For more information, visit www.nationaldairycouncil.org/wheyprotein

2011 NATIONAL DAIRY COUNCIL

FMD11469
 Research Overview: Benefits of Protein
Enhance Recovery
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Summary:;OPZYHUKVTPaLKJYVZZV]LYZ[\K`L_HTPULK[OLPTWHJ[VMH
carbohydrate-protein beverage (CHO+Pro) consumed every 15 minutes during
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muscle function compared to a placebo (PLA), and carbohydrate beverages
matched for carbohydrate (CHO) or total calories (CHO-CHO) in a group of 12
trained male cyclists. Blood samples were taken before and after each ride to
determine changes in markers of muscle disruption [serum myoglobin (Mb)
levels and plasma creatine kinase (CK) levels]. A muscle-function test (leg
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^LYLKL[LYTPULKeOHM[LYLHJO[YPHS7HY[PJPWHU[ZYVKLZPNUPJHU[S`SVUNLYPU
the CHO+Pro (18%) and CHO-CHO (13%) trials compared to PLA. Markers of
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NYV\WZ7VZ[L_LYJPZLSLNL_[LUZPVUZH[94^LYLZPNUPJHU[S`NYLH[LYMVY*/67YVJVTWHYLK[V*/6*/6*/6HUK
73(>OPSLWVZ[L_LYJPZLT\ZJSLZVYLULZZKPKUV[KPMMLYHJYVZZ[YPHSZ[OLPTWYV]LKT\ZJSLM\UJ[PVUHUK[OLH[[LU\H[LK
YPZLPU*2HUK4IHM[LY*/67YVPUNLZ[PVUTH`OH]LWYHJ[PJHSPTWSPJH[PVUZMVYWLYMVYTHUJLPUZ\IZLX\LU[L_LYJPZL
6
;OPZTPNO[ILTVZ[ILULJPHS[VH[OSL[LZ^OVLUNHNLPU]LY`OHYKSVUNVYMYLX\LU[L_LYJPZL

Reduce Muscle Loss

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Summary: The review highlights that in addition to total protein intake (g/d), the amount of protein consumed at each meal
is another critical factor to consider when developing dietary recommendations for older persons to aid in the prevention
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VMWYV[LPUH[LHJOTLHS[VTH_PTHSS`Z[PT\SH[LT\ZJSLWYV[LPUZ`U[OLZPZPU[OPZWVW\SH[PVU Consuming protein in
amounts less than 20 g per meal or with carbohydrates has been shown to blunt the process of muscle protein synthesis
7
which over time, may contribute to greater loss of muscle in older adults.

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Summary:;OPZSVUNP[\KPUHSZ[\K`L_HTPULK[OLHZZVJPH[PVUIL[^LLUKPL[HY`WYV[LPUPU[HRLHUKJOHUNLZPUSLHUIVK`THZZ
over a 3-year period in a group of men and women aged 70-79 years. After adjusting for total energy intake, protein intake
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WYV[LPURNIVK`^LPNO[KSVZ[HWWYV_PTH[LS`SLZZSLHUTHZZJVTWHYLK[VHK\S[ZPU[OLSV^LZ[X\PU[PSLVMWYV[LPUPU[HRL
(0.7 g protein/kg body weight/d) (0.5 kg compared to 0.9 kg lean mass respectively). These results suggest that consuming
low amounts of protein may be a risk factor for increased muscle loss (sarcopenia) in older adults, while a higher protein
8
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6 Valentine RJ, et al. Int J Sport Nutr Exerc Metab."!

7 Paddon-Jones D and Rasmussen BB. Curr Opin Clin Nutr Metab Care "! 
8 Houston DK, et al. Am J Clin Nutr."!

For more information, visit www.nationaldairycouncil.org/wheyprotein

2011 NATIONAL DAIRY COUNCIL

FMD11469