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19.02.2014


Post-workout whey shake with BCAAs more effective than milk

After a strength training session a shake containing 20 g whey and 1 g BCAAs stimulates muscle growth more than a glass of milk containing 6 g milk protein. Researchers working for Danone come to this conclusion in an article in Nutrition Journal, based on a study that's not completely above board.
After a strength training session a shake containing 20 g whey and 1 g BCAAs stimulates muscle growth more than a glass of milk containing 6 g milk protein. Researchers working for Danone come to this conclusion in an article in Nutrition Journal, based on a study that's not completely above board.

Post-workout nutrition can speed up strength athletes' progression, but it's still not clear what type of post-workout nutrition is most effective. Most research has been done on protein concentrates and amino acids.

We also now know that muscles grow faster if you drink a pint or two of milk, but we don't know how much better a shake that contains whey works. The researchers set out to find out more by doing an experiment with 20 over-60s.

The researchers got their subjects to train their upper legs on a leg extension machine. After a warming up, the subjects did 4 sets of 8-10 reps at 80 percent of their 1RM. Between sets they rested for two minutes.

Fifteen minutes after they had finished their mini training session, half of the subjects drank a shake containing 20 g whey and 1 g BCAAs [EXP]. The shake contained a total of 3 g leucine. The other group drank a product containing the same amount of calories as the whey shake, but whose composition bore a striking resemblance to milk [Control]. The exact composition of both products is listed below.


After a strength training session a shake containing 20 g whey and 1 g BCAAs stimulates muscle growth more than a glass of milk containing 6 g milk protein. Researchers working for Danone come to this conclusion in an article in Nutrition Journal, based on a study that's not completely above board.


After a strength training session a shake containing 20 g whey and 1 g BCAAs stimulates muscle growth more than a glass of milk containing 6 g milk protein. Researchers working for Danone come to this conclusion in an article in Nutrition Journal, based on a study that's not completely above board.


After drinking the whey shake the synthesis rate of muscle tissue [FSR] was higher in both the trained leg and the untrained leg than it was after drinking imitation milk. The figure above shows this.

"A specifically designed nutritional supplement high in whey protein and enriched in leucine is more effective than a conventional dairy product to stimulate postprandial muscle protein synthesis overall in healthy older subjects", the researchers write. "This acute effect on postprandial muscle protein synthesis is promising for potential long-term effects on parameters of muscle mass, strength and function in sarcopenic older people. This requires further study."

It may be the case that Danone is developing a muscle-strengthening protein product and is already priming consumers, broadcasting the message that gym visitors will be better off if they use the new product rather than an ordinary dairy product.

Danone's study is not completely honest. The imitation milk used in the study is an inferior product. If you drink 150 calories' worth of skimmed milk youll ingest 16 g protein' - not 6 g.

And if you eat 150 calories' worth of low-fat quark, you'll ingest as much as 27.4 g protein, which amounts to 2.5 g leucine.



It would be interesting to discover what works better: the Danone shake or honest-to-goodness (and probably considerably cheaper) low-fat quark. And once the Danone product is available in supermarkets, there'll no doubt be a dairy company that's willing to sponsor a study to find out.

Source:
Nutr J. 2014 Jan 22;13(1):9. doi: 10.1186/1475-2891-13-9.

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After a workout half a litre of milk is enough 09.02.20142
The effect of a litre of skimmed milk after a workout 30.06.2010