Sports Nutrition for Building Muscle

Sports Nutrition for Building MuscleSports Nutrition for Building Muscle

By

Stephen Eddey M.H.Sc.,B.Comp.Med.,Dip.App.Sc.(Nat).,Ass.Dip.Chem.Cert.I.V.(Workplace Training and Assessment).

Benefits of Weight TrainingBenefits of Weight Training

• Increases metabolism so your body can burn more calories

• Strengthens bones and reduces chance of osteoporosis

• Improves muscular strength and endurance

• Decreased risk of Coronary Disease

• Gives you more ENERGY!

Weight Training Reduces HypertensionWeight Training Reduces Hypertension

“It was concluded that progressive resistance exercise is efficacious for reducing resting systolic and diastolic blood pressure in adults.”

Kelley, G. A., et al. Progressive resistance exercise and resting blood pressure: a meta-analysis of randomized controlled trials. Hypertension. 35(3):838-843, 2000.

Weight Training Increases your BMRWeight Training Increases your BMR

“Isotonic exercise (weight lifting) alone will increase basal metabolic rate and muscular strength; aerobic training alone increases aerobic power and decreases body fat. A combination of both forms of exercise will provide all of these benefits.”

Dolezal, B. A., et al. Concurrent resistance and endurance training influences basal metabolic rate in nondieting individuals. J Appl Physiol. 85(2):695-700, 1998.

Weight Training Reduces DiabetesWeight Training Reduces Diabetes

“The objective of this study was to compare the effects of a 4-month strength training (ST) versus aerobic endurance training (ET) program on metabolic control, muscle strength, and cardiovascular endurance in subjects with type 2 diabetes mellitus (T2D).”

Cauza, E., et al. The relative benefits of endurance and strength training on the metabolic factors and muscle function of people with type 2 diabetes mellitus. Arch Phys Med Rehabil. 86(8):1527-1533, 2005.


“A significant decline in Hb A1c was only observed in the ST group (8.3%+/-1.7% to 7.1%+/-0.2%, P=.001). Blood glucose (204+/-16 mg/dL to 147+/-8 mg/dL, P<.001) and insulin resistance (9.11+/-1.51 to 7.15+/-1.15, P=.04) improved significantly in the ST group, whereas no significant changes were observed in the ET group.”



“Baseline levels of total cholesterol (207+/-8 mg/dL to 184+/-7 mg/dL, P<.001), low-density lipoprotein cholesterol (120+/-8 mg/dL to 106+/-8 mg/dL, P=.001), and triglyceride levels (229+/-25 mg/dL to 150+/-15 mg/dL, P=.001) were significantly reduced and high-density lipoprotein cholesterol (43+/-3 mg/dL to 48+/-2 mg/dL, P=.004) was significantly increased in the ST group; in contrast, no such changes were seen in the ET group.”



“ST was more effective than ET in improving glycemic control. With the added advantage of an improved lipid profile, the authors conclude that ST may play an important role in the treatment of T2D.”


Chest Exercises

• Chest Press

• Chest Fly

Back Exercises

• Lat Pulldown

• Seated Row

Leg Exercises

• Leg Press

• Leg Extension

• Leg Curl

Shoulder Exercises

• Overhead press

• Side lateral raise

• Front Deltoid raise

• Rear laterals

Triceps ExercisesTriceps Exercises

• Dumbbell kick backs

• Cable pushdowns

Bicep Exercises

• Barbell Curl

• Alternating Dumbbell Curl

Core Exercises

• Abdominal Crunch

• Torso Rotation

• Back Extension

Post Workout – Static Stretching

• Stretches muscle at rest

• Stretch is held for 10–30 Seconds

• Helps lengthen muscle to achieve flexibility

Sets and Repetitions

• Each exercise should be performed for 3 sets

• Each set should consist of 8-12 repetitions

Recommended Training Frequency

• Weight training should be done 3-4 times a week

• 30-45 minutes of weight training per day

Give your muscles a rest!

• Your muscles need at least 24-48 hours to rest

• This allows them to rebuild and recuperate

Proper Hydration

• Drink plenty of water!

• Should consume 64-96 oz. of water daily depending on your current active lifestyle

Proper Breathing

• Breath out – when muscle being trained is contracting

• Breath in – when muscle being trained is relaxing

Make sure you EAT!

• Breakfast, Lunch, and Dinner!

• Eat 2-3 hours prior to working out

• Eat as soon as your workout is over a high quality protein meal (such as whey protein)

Always Have a Spotter• A spotter is there and ready to

help the lifter in case he or she can not complete the lift

• Spotter can help motivate you and help to squeeze out a few extra reps.

Do NOT lift too much!

• A lift should be performed in a control matter

• Same speed up and well as same speed down

• Could result in injuryToo Heavy!!

Proper Technique

• Lift appropriate amount of weight

• Proper form

• Breathing

• Control

• Rest

Personal Trainers

• Provide Motivation

• Individualized program

• Improve technique skills

• Efficiency

• Workout Safely

You can do it!!

One more rep!!

Terminology

• Weight training

• Progressive Resistance Exercise (PRE)

• Weight lifting

• Powerlifting

• Bodybuilding

Muscular Strength

• Able to lift a heavy weight

• Able to exert a great force

Muscular Endurance• Able to perform

repeated muscular contractions

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Note: These drugs are Note: These drugs are highly dangerous and have highly dangerous and have permanent and lifepermanent and lifethreatening consequences threatening consequences (see future slide)(see future slide)

Factors Influencing Strength

• Type of muscle tissue

• Gender

• Age

• Anatomy (leverage)

• Drugs– Anabolic steroids

– Human growth hormone

Facts about Resistance Training

• Everyone can gain strength and endurance

• NOT everyone will improve to the same extent (genetic predisposition)– .

Health Benefits of Muscular Fitness

• Strength and muscular endurance promote muscular fitness and provide important health benefits– Avoiding back problems– Good posture– Reducing risks of injury– Reducing risks of

osteoporosis

Other Benefits of Muscular Fitness

• Weight control

• Increased wellness

• Look good

• Feel good

• Core strength– Abdominal, paraspinal (back),

gluteal muscles

• Improved performance

Types of Exercise• Isotonic (dynamic strength/endurance)

–Concentric–Eccentric–Plyometrics

• Isometric (static strength/endurance)

• Isokinetic• Functional balance training

–Core strength and balance

Choice of Equipment

Free WeightsFree Weights

Weight MachinesWeight Machines

There are advantages to both types of equipmentThere are advantages to both types of equipment.

The FIT Formula Applied to Resistance Training

How often?

What resistance?

How many sets?

RepetitionsRepetitions

Res

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Low RepsLow Reps

Mod Load Mod Load Mod RepsMod Reps

Low LoadLow LoadHigh RepsHigh Reps

Muscular Muscular StrengthStrength

MuscularMuscularEnduranceEndurance

Repetition Continuum

Stimulus for StrengthTarget Zone

F:F: 2-3 days/wk 2-3 days/wkI :I : 60-80% 1RM) 60-80% 1RM)T:T: 1-3 sets 1-3 sets 3- 8 reps3- 8 reps


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High Load High Load Low RepsLow Reps





Stimulus for Endurance Target Zone

F:F: every other day every other dayI :I : 40-60% 1RM 40-60% 1RMT:T: 2-5 sets 9-25 reps 2-5 sets 9-25 reps


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Low Load Low Load High RepsHigh Reps





F:F: 3 days/week 3 days/week

I:I: 40-60% 1RM 40-60% 1RM 40-50% 1RM 40-50% 1RM >50 years old >50 years old

T:T: 1-3 sets 8-12 reps; 1-3 sets 8-12 reps; 1-3 sets 10-15 reps 1-3 sets 10-15 reps for adults >50 yrs oldfor adults >50 yrs old

Stimulus for Overall Muscle Fitness (Target Zone)


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TrainingPrinciples of Weights

• Overload

• Progression

• Specificity

• Diminishing Returns

• Rest / Recovery

Is There Strength in a Bottle?• Taking anabolic steroids is a dangerous way to build

muscle fitness and is illegal.– Injuries happen more easily and last longer in people who use

steroids.

• Androstenedione and THG are not safe alternatives to steroids.

• Human growth hormone (HGH) may be even more dangerous than anabolic steroids.

• Creatine use is becoming increasingly popular among people training for strength development.

• The safety and efficacy of many strength-related dietary supplements are not established.

Guidelines for Safe & Effective Guidelines for Safe & Effective Resistance TrainingResistance Training

• Start slowly • Use good technique

– Lift in a controlled manner– Exhale during effort– Bring weight down slowly

• Allow time for recovery• Include all body parts and balance strength of

antagonistic muscle groups• Expect plateaus• Customize program to fit your needs

Fallacies about Resistance Training

• No pain - no gain

• Makes you “muscle bound”

• Fat can be converted into muscle

• Extra muscle turns to fat if not used

• Has masculinizing effect on women

Concepts in Resistance Training

• "The pump”

• Strength gain

• Muscle fatigue

• Muscle soreness

• Tone?

Click for information on a Click for information on a potential cause of potential cause of muscle sorenessmuscle soreness

Click for more info on each topicClick for more info on each topic

Developing a Resistance Training Program

• Set goals

• Type of program

• Choice of equipment

• Muscle groups

• Order of exercises

• Format for sets

My ProgramMy Program

Structural Damage in Muscle Fibers

• The vertical lines are the “z - lines” that define the boundaries of the muscle sarcomere

• Microscopic damage can lead to disruption of the z-lines and contribute to soreness

Physiology of Muscular Contractions

• Origin / Insertion– A muscle produces

movement due to the fact that it crosses a joint.

Sliding Filament Theory• Actin/Myosin

– Protein filaments within a muscle fiber that slide across each other to physiologically shorten the fiber.

Muscles Work in Pairs• While one muscle

contracts and shortens the opposing muscle group relaxes and lengthens

Setting Goals

• Specific

• Challenging

• Attainable

Goals provide motivation Goals provide motivation and a sense of purposeand a sense of purpose

Type of Program

• Muscular strength

• Muscular endurance

• General muscular fitness

The guidelines vary depending on the The guidelines vary depending on the type of program that is desired.type of program that is desired.

Muscle Groups

• Sport specific training

• Overall muscle balance

Most resistance training programs should Most resistance training programs should include exercises for all major muscle groups.include exercises for all major muscle groups.

Order of Exercise

• Large muscle groups first

• Small muscle groups first (pre-exhaust)

There are many different ways to There are many different ways to order exercises within a workout.order exercises within a workout.

Format for Sets

• Single sets

• Multiple sets– heavy to light (Oxford system)– light to heavy (DeLorme system)

• Circuit Training

There are many different ways to There are many different ways to format sets within a workout.format sets within a workout.

Types of ContractionsConcentric vs. Eccentric

Concentric

(shortening)(shortening) LIFTING

Concentric

LIFTING Eccentric (lengthening)(lengthening) LOWERING

Eccentric

LOWERING

Both phases can build muscle!Both phases can build muscle!

3. Training for Muscular Strength

Training for Muscular Strength

• Common Questions About Strength Trainingo What specific benefits can you expect from a

strength training program?o How does providing varied amounts of

resistance increase your strength and build your muscles?

o Are certain types of exercises better than others?


Training for Muscular Strength

Benefits of Strength TrainingThe primary effect of strength training is an increase in both the strength and size of muscles. The major muscle groups affected are identified on the next slide.


Benefits of Strength Training

Joint FlexibilityProperly performed strength training works the exercised muscles through their full range of motion. By performing full-range exercises for all of the major muscle groups, you will enhance your joint flexibility as well as muscle strength.



Move through the entire range of motion• Will want to use an optimal or full

range of motiono Full Range of Motion - is the complete

movement that a joint can makeo Optimal Range of Motion - is the extent

where further movement could cause pain or injury to the participant



Body CompositionBody composition refers to the relative amounts of fat tissue and lean tissue in our bodies and is usually expressed as percent body fat.


Body Composition

• Generally speaking males should have less than 15 percent body fat and females should have less than 25 percent body fat.

• Due to the combined effects of muscle loss and fat gain, adults typically experience a 20 pound body composition change every decade of life.


Body Composition

• Dieting and endurance training can reduce fat weight by helping you consume fewer calories and burn off excess calories. However, neither replaces the lost muscle tissue. That’s why strength training is necessary.


Benefits of Strength TrainingResting MetabolismMuscle is very active tissue, loss of muscle as we age leads to a lower energy requirement and a reduced resting metabolic rate (the amount of energy needed to maintain the body at rest) So without strength exercise, resting metabolism decreases approximately 2 to 5 percent per decade.


Resting Metabolism

• Two months of strength exercise typically increases muscle mass by about three pounds and raises your resting metabolism about 7 percent.


Relationship Between Muscle and Metabolism

Data from BioAnalogics Diagnostic Medical Health Systems, Beaverton, Oregon*In Pounds% In Calories Westcott, Building Strength and

Stamina,1996


Benefits of Strength TrainingPhysical CapacityEverything you do requires a certain percentage of your maximum strength. For example, if your maximum biceps strength is 30 pounds, carrying a 25-pound bag of dog food is a relatively difficult task that quickly becomes an all-out effort. If you increase your maximum biceps strength to 50 pounds, carrying that same bag of dog food is a relatively easy task requiring only half of your muscular capacity.


Benefits of Strength TrainingHealth EnhancementMuscle weakness is related to many degenerative diseases and increased injury potential. Muscular condition affects many systems of the body and significantly affects the ability to function physically. Recent studies have identified numerous health benefits of regular strength exercise. On the next slide we will go over these health enhancements.


Health Enhancements

• Injury Prevention• Bone Mineral

Density• Glucose

Metabolism• Gastrointestinal

Transit• Cholesterol

• Arthritic Pain• Resting Blood

Pressure• Percent Body Fat

Reduction• Alleviates

Depression


Mechanics of Muscular Movement

A working knowledge of muscle structure and function is essential for understanding and applying the training principles for physical conditioning. That is, to most effectively work your muscles, you must know how your muscles work.



• Muscle is very active tissue that makes up about half of your lean body weight.

• Muscle consists of approximately 75 percent water and 25 percent protein filaments.

• Muscle contraction occurs when the protein filaments slide together, and muscle relaxation occurs when the filaments slide apart.



Muscle Relaxation and Contraction• Muscle relaxation is a passive

process that is essential for smooth and coordinated movements. For example, when the muscle on one side of a joint contracts and shortens, the muscle on the other side must simultaneously relax and lengthen for productive movement to occur.



Muscle Relaxation and Contraction• Muscle contraction

initiates every movement you make. The more resistance you must overcome,the more muscle force you have to produce.



Muscle Force Output• Muscles are much stronger in lowering

movements than in lifting movements. From a practical training perspective, you should perform lowering movements more slowly than lifting movements to make every exercise repetition as challenging as possible. Therefore, from a practical training perspective, you should perform lowering movements more slowly than lifting movements.



Muscle Fatigue and SorenessHigh-effort strength workouts may produce muscle discomfort a day or two after the training session. The delayed-onset muscle soreness is associated with negative muscle actions and most likely results from microscopic tears within the muscle fibers.



Muscle LengthPeople who have relatively short muscles have a lower potential for building large muscle size, whereas those with relatively long muscles have a higher potential for building large muscle size.


Types of Exercise

Isokinetic ExerciseThis training device maintains a constant movement speed, and the muscle force you apply determines the resistance force you receive


Types of Exercise

Isotonic ExercisePerformed with a constant resistance or a variable resistance that both includes positive and negative muscle contractions.


Types of Exercise

Dynamic ResistanceDynamic Constant Resistance- resistance does not change while performing through the range of motion.Dynamic Variable Resistance- Resistance that changes throughout the movement range.


Basic Strength Training Guidelines

A sound strength training program should include exercises for all major muscle groups.Do your best to exercise larger muscle groups first, followed by medium and smaller muscle groups. For example you may begin with legs, then work the torso, arms, midsection, and neck



Frequency Muscles usually need between 48-72 hours to complete physiological changes that occurred during the last workout.Two or three strength training sessions a week provide excellent results for most people. Two strength workouts per week may produce 75-85 percent as much muscle improvement as three days



SetsIn 1990, the ACSM recommended one or more sets of each resistance exercise for strength development.Research in both upper body and lower body strength training has shown that doing single-set versus multiple-sets over a 10-14 week period achieved similar results.



Exercise ResistanceFor most practical purposes, about 50 to 70 seconds of continuous muscle work to the point of muscle fatigue is preferred. Most people can perform about 50-70 seconds of resistance exercise with 75 percent of their maximum weight load



Exercise ResistanceYou can estimate 75 percent of your maximum resistance without doing an all-out lift. Simply find a weight that you can lift 10 times to fatigue and this should be about 75 percent of your maximum.



RepetitionsThe standard strength training protocol for repetitions is 8 to 12 repetitions with 75 percent of your maximum resistance.Muscle fiber type will play a greater role in determining when your muscle will fatigue.



ProgressionContinued strength development depends on progressive resistance exercise that gradually places more stress on the target muscles. Weight load progressions should not exceed 5 percent between strength training sessions.



SpeedExercise speed may be divided into three categories• Fast - emphasizes momentum• Moderate - increases muscle effort• Slow- maximizes muscle tension



SpeedModerate to slow exercise speed have the following training advantages over fast exercise speeds (6 second repetitions, 2 lift, 4 lowering)• A longer period of muscle tension• A higher level of muscle force• A lower level of momentum• A lower risk of tissue injury



Range of MotionYou should perform full-range movements to develop full-range muscle strength.Full range resistance training may enhance joint flexibility as well as increase muscle strength



Program DesignPerform the activity that is most important to you first. Weather it be cardiovascular or strength you will see similar results. Include a warm up in each workoutStretching can enhance your strength. Performing both activities in the same workout enhances the muscle’s response to strength exercise.



Program DesignBreathing- Exhale during lifting movements and inhale during lowering movements.



Program DesignIntensity- High-intensity exercise enhances strength development. Your exercise effort should be hard enough to fatigue the target muscle within the anaerobic energy system (about 50-70 seconds). Typically this requires 8-12 repetitions with 75 percent of your maximum resistance performing exercises with a 2 second 4 second cadence.



SummaryRemember strength training can be beneficial to anyone. A study of 1,132 men and women between 21-80 years of age indicated that strength training was equally effective in all age groups. Understanding how muscles work and designing a program that fits your goals and schedule will help you start a strength training program that is right for you.

Dietary Supplements

Combining Supplements

• Additive or 1+1=2– When two supplements are combined so the effect = DS1 + DS2

(Calcium and Vitamin D)

• Antagonize or 1+1=0– When one supplement negates the effects so DS1 + DS2 = 0

(Creatine and Caffeine)

• Synergize or 1+1=3– When two supplements are combined so the effect > DS1 + DS2

(Coenzyme Q10 and fat)

• Potentiate or 1+1 = 10– Similar to synergism, but to a greater degree

Stacking Supplements

• Stacking supplements can be detrimental, in some cases fatal

• Examples of stacking:– Muscle Milk

– NO2

– Hydroxycut

– GAKIC

– Redline

– Creatine + Protein

Caffeine200 mg

Ephedra/Synephrine20 - 25 mg

Aspirin80 mg

Multivitamin/Mineral Supplements

• Multivitamins for Protection from “Vending Machine Malnutrition”

• A daily multivitamin/mineral supplement providing < 100% of the RDI for any one nutrient is reasonable for individuals who fail to consume a balanced diet

• Avoid “megadose” products supplying 1000% of the RDI for Vitamins A, E, other fat-soluble vitamins, and beta-carotene

Supplement Categories

• Muscle-Building• Performance/Recovery Agents• Weight Loss

– Appetite Suppressants– Thermogenics– Digestion Inhibitors

• Joint Health• General Health/Well Being

Caffeine-Containing Herbals

• Guaraná• Kola nut• Yerba maté

• Green and black tea• Cocoa• Coffee arabica

Products with Legitimate Evidence to Support

Claims

Boron Garcinia Cambogia Nitric Oxide

Carnitine Ginkgo Biloba Pycnogenol

Ginseng Branched Chain AA Pyruvate

Chrysin Glutamine Taurine

CoEnzyme Q10 Tribulus Terrestris Hoodia

Cordyceps Conjugated Linoleic Acid Turmeric

DHEA 5-Hydroxytryptophan Whey Protein

Lysine Hydroxycitric Acid/HCA Yohimbe

OtherUseful Supplements

• Omega-3 Fatty Acids• Quercetin dihydrate• CoEnzyme Q10• Glucosamine/

Chondroitin Sulfate• Adaptogens

• HMB• Creatine• Pre-Probiotics• Zinc

Energy Drinks

• Designed to give a burst of energy– Caffeine: 33 mg - 80 mg per serving– Most provide > FDA limit for colas

• Combines sugars, caffeine, amino acids, B vitamins, herbal products– Taurine, carnitine, creatine, leucine– Guarana, ginseng, and/or ginkgo biloba

• May contain inositol and glucuronolactone • FDA does not regulate energy drinks

Energy Drinks

• Potential side effects in heart rate and blood pressure– Anxiety and nervousness

• Taurine: 3 or > times higher than what is typically obtained through the diet– Limited information to assess the risk of excessive taurine

intake

• Glucuronolactone: 100 or > times > what normal diet provides– Effect of high glucuronolactone intake is unknown

Key Points

• Manufacturers of DS do not have to demonstrate safety or effectiveness

• DS sold on military installations are not always safe, effective or legal

• Using DS may jeopardize mission success• Do your homework before using DS to ensure

safety

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Introduction

• Bigger, Stronger and Faster = money.

• Ergogenic Aid.– something an athlete might take to increase work output

during sport or activity.

• Many chronic steroid or ergogenic aid users have excellent knowledge of how these drugs work and the best way to use them.

Who Uses Ergogenic Aids?

• Athletes

• Professionals– Football, Baseball, Track, Table Tennis

• College

• High School

• Non-athletes

Ergogenic Aids Used by Athletes

• Steroids

• HGH

• DHEA/HMB

• Creatine

• Miscellaneous– Nutritional supplements

Steroids

• Referred to as AAS • Androgenic

– Male sex characteristics

• Anabolic – Enhance tissue metabolism

• Testosterone – Male and female– Androstenedione (females)

History

• Used to gain advantage over competitors or enemies

• WWII/Eastern-Bloc countries

• Impossible to do scientific testing or to obtain accurate information

• Illegal and unethical issues

Methods of Use

• Stacking – Simultaneously using multiple types of steroid drugs

in high doses

• Cycling– Follow a timed cycle; small doses increases to very

high doses, then tapers off to drug-free period

• Believed to enhance effects and reduce adverse effects

• Information varies/Internet

Dehydroepiandrosterone

• (DHEA)– Marketed as a food supplement– May lead to increase in testosterone– Anti-aging benefit– Banned by NCAA & IOC

Βeta-hydroxy-beta-methylbutyrate

• (HMB) – Used for cholesterol synthesis

• Impt for cell building and membrane repair

• Decrease muscle damage and promote recovery

– Not shown to be effective

Creatine

• Athlete use began in 1980’s

• Intake of creatine through meats and fish

• 95% of creatine in the body is found in the skeletal muscles

• Broken down in liver and stored as phosphocreatine

Effects on the Body

• Enhances the muscle cell ability to produce energy

• Debate over effectiveness– Increase in strength vs. quicker recovery

• Majority of studies have been done on 18 to 35 year old male athletes

Taking Creatine

• Powder form

• Creatine Monohydrate

• Mixed with fruit juice (grape)

• Loading phase?– 20 g/day

• Daily dosage– 3 – 5 g/day– Body regularly uses 1- 2 g/day

Who Uses It

• Athletes– High school, college

• Individuals with muscle disease

• Older adults

• Reasons– Bigger, stronger; increase power, weight, and speed;

decrease body fat

• Anaerobic vs. aerobic activities

Adverse Effects

• Kidney damage• Fluid retention• Muscle cramping/strains• GI distress/diarrhea

Miscellaneous Agents

• Androstenedione (Andro)– Precursor to testosterone or estrogen– No proven effects– Marketed as a dietary supplement

• Banned by IOC and NFL

– Similar adverse effects of AAS

Whey Protein and Other Biological Functions

Whey Proteins - Functions other than nutritional

• Role of Whey proteins:– Source of nutrition (amino acids, micronutrients)– Delivery of immune protection to the calf (in first few days)– Providing direct protection of the mammary gland tissue– Ongoing protection of the calf’s gut from pathogens (viruses, bacteria, toxins)

The bioactive benefits of whey protein appear to be effective in animal models and some human studies

Whey Protein Hydrolysates for infant formulae

Whey components linked to immune modulation

α -Lactalbumin

β –lactoglobulin

Blood Serum Albumin

Immunoglobulins

Proteose Peptones

Lactoferrin

Phosphatases

Amylases

Lipases

CatalasesPeroxidase

αS1- Casein

αS2- Casein

β- Casein

γ- Casein

κ- Casein

CASEIN

WHEY

80%

20%Minor proteins

• Immunoglobulins

• Lactoferrin

• Alpha-lactalbumin

• Minor proteins

- Lactoperoxidase

- Lysozyme

- Proteose peptones

Primary components of whey protein and their benefits

Whey Component % of Whey

Protein

Benefits

Beta-Lactoglobulin 50-55% Excellent source of essential amino acids especially branched-chain amino acids

Alpha-Lactalbumin 20-25% Excellent source of essential amino acids; High in Tryptophan which helps regulate sleep, mood & stress

Immunoglobulins 10-15% IgA, IgD, IgE, IgG, IgM – primarily IgG with immune enhancing benefits

Lactoferrin 1-2% Antioxidant, anti-viral, anti-bacterial, anti-fungal; promotes beneficial bacteria; regulates iron absorption

Lactoperoxidase 0.5% Inhibits bacterial growth

Bovine Serum Albumin

5-10% Good profile of essential amino acids

Glycomacropeptide 10-15% Inhibits formation of dental plaque and cavities

Source: Alternative Medicine Review (2008), Vol 13 (4), pp 341-347

Whey Protein for bone health

Evidence of bone health effects of Whey Protein

• In Rodent studies addition of Whey Protein to the diet has shown1:– improved acute femur uptake of

calcium– Chronic intake of Whey Protein with

an adequate calcium diet improved whole body bone mineral content

– Different Whey Protein streams may be more efficacious than others

1. Zhao, Y et al. Exp Biol Med 2005;230:536

Whole Body Bone Mineral Content after 7-week feeding of adequate calcium intake1

5.2

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5.6

5.8

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Evidence of bone health effects of Acidic Whey Protein Fraction

• In vivo studies treatment with various Whey Fractions show that1:– Acid Whey Fractions slow bone

loss due to ovariectomy in the mature female rat

– Acidic whey fraction tended to increase stiffness in the same groups

– Different fractions achieved different results

1. Kruger, MC et al. Int J Dairy 2006;16:1149

Differences in rat Femur Bone Mineral Content after 16 weeks of feeding1

0.270.275

0.280.285

0.290.295

0.30.305

0.310.315

0.32

Ovx Control Ovx AWF1 Ovx AWF2 Ovx AWF3

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Sports Nutrition for Building Muscle

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