An interesting study on whey and effects on VAT as well as general body comp, insulin resistance, etc. on free living people, independent of caloric restriction! That’s important as they didn’t apparently have to change their diet, but did have to take whey and exercise. It’s unclear exactly what the PRISE exercise portion was that seemed to be so effective with whey, but I suspect likely combination approach which they refer to as " multi-mode “ or cross training in some form.
Timed-daily Ingestion of Whey Protein and Exercise Training Reduces Visceral Adipose Tissue Mass and Improves Insulin Resistance: The PRISE Study.
Abstract
The present study examined the effects of timed-ingestion of supplemental protein (20g servings of whey protein, 3X/day) added to the habitual diet of free-living overweight/obese adults and subsequently randomized to either whey protein only (P, n=24), whey protein and resistance exercise (P+RT, n=27), or a whey protein and multi-mode exercise training program (PRISE, n=28). Total and regional body composition and visceral adipose tissue (VAT) mass (iDXA), insulin sensitivity (HOMA-IR), plasma lipids and adipokines, and feelings of hunger and satiety (VAS) were measured before and after the 16 week intervention. All groups lost body weight, fat mass and abdominal fat, however PRISE lost significantly more body weight (2.6% vs. P+RT, P<0.01) and fat mass (6.6% vs. P+RT, P<0.01; 5.2% vs. P, P=0.59) and gained a greater percentage of lean body mass (2%, P<0.05) compared to other groups. Only P+RT (7.7%) and PRISE (20%) lost VAT mass (P<0.05). Fasting glucose decreased only in P+RT (4.7%) and PRISE (14%) with greatest decline occurring in PRISE (P<0.05). Similarly, HOMA-IR improved (24%, 27%) and leptin decreased (13%, 28%) and adiponectin increased (18%, 23%) only in P+RT and PRISE, respectively, with no change in P. In conclusion, we find evidence to support exercise training and timed-ingestion of whey protein added to the habitual diet of free-living overweight/obese adults, independent of caloric restriction, on total and regional body fat distribution, insulin resistance, and
adipokines.
In my mind whey is a wonder food. My body’s response to a structured whey supplement program was almost a picture of the posted study by Will. I started whey as a way to increase my daily protein intake density and support my workout program, but there must be some super-macro in it that my body was starving for. Whey + vitamin D supps = in this old mans life.
Just wondering but would you still expect results with two casiens and one whey after workouts? I recently stared using casien in the morning since my shake is a meal replacement and one at night or late evening if I am at work.
I am lactose intolerant so I have to be careful of the proteins I use, so I have always used isolates. I guess it works out since it supposed to be the purest (most filtered?) form and actually gives the highest protein intake per serving.
Question for you Will…
I’ve always heard mixed responses regarding intake levels, as in take 50g before or after workout vs 25g. Some say you have to restore the depleted protein after workout thus 50g is preferred, but then others say your body can only process 25g or so every couple hours so you just end up pooping the extra 25g. Which is correct or best for you?
I’ve been using isolate supplements for more than a decade and have always got mixed replies regarding doses.
As long as you eat it there will be protien flowing through your body. 25g or 50g doesn’t really matter after you work out IMO. I eat dinner…I would suggest a shake if you are not going to be eating for a while after your WO.
We’re talking about the 1%, need to make sure the other 99% is taken care of first.
Thanks for the reply Double3. Though I realize there isn’t a “special dose” that is going to maximize your gains from it, and there’s not any real known harm from taking larger doses, it is more of a question of efficiency. If you take 50g but your body can only absorb and utilize 25g every few hours, then what’s the point in wasting the other 25g in that serving?
That’s really what my question is about, and I guess I could have worded it more clearly…
Not sure if there is an actual amount. I’ve seen so many different opinions on the matter.
I follow an intermittent fasting diet where I eat all my food in a 4-5 hour period. Most of it all at once at dinner then a couple/few hours later some before bed which involves 40g of casein. Probably talking at least 150g of protien in that time. Been doing it for 4 years and I can’t say I noticed any difference as far a gains from when I was eating all day.
The whey powder mixes well with unsweetened almond milk. I use almond milk with my cereal and have not touched regular cow milk in a very long time. Too much sugar in cow milk.
If anyone is lactose intolerant…this is a good mixing agent! LOL
Going to try it in one of those 100 calorie Chobani yogurts soon as well. The Greek yugurt already has 12g of protein…a bonus with the whey powder.
Almond milk is pretty good, as is rice milk. I like coconut milk and coconut water better than any of them. I don’t use coconut milk very often, but it’s better than mixing any of the powders with plain water. I also use coconut water to make a spinach/kale and fruit smoothie about three mornings/week for breakfast.
Anyone else mixing in chia seeds or hemp seeds in their smoothies or shakes? It’s a good source of fiber and has a little protein as well.
in this old mans life.