Upload
dunny3rd
View
807
Download
3
Tags:
Embed Size (px)
DESCRIPTION
Citation preview
FROM GUTTER TO GOLD:
WHEY vs. CASEIN
PRESENTED BY:KYLE DUNLOP
York University Nutrition in Sport Seminar Series
LIQUID GOLD
http://www.youtube.com/watch?v=0G6JymgFusw&feature=related
WHAT IS PROTEIN ?
Protein Structure•Composed of Amino Acids
▫Amino Group – NH2
▫Carboxylic Group – COOH▫Residual Group – R
•Different types of protein▫Structural (bone matrix)▫Connective tissue▫Regulatory (enzymes)
•20 amino acids, 9 of which are essential
http://legacy.owensboro.kctcs.edu/GCaplan/anat/Notes/API%20Notes%20D%20organic%20chem.htm
Driskell J.A, Sports Nutrition 2007; 109-163
Protein Synthesis
•Protein cell regeneration
•Protein Synthesis▫Cell sends command to DNA
▫Forms mRNA -> translated by ribosomes
▫Three distinct steps Initiation Elongation Termination
Driskell J.A, Sports Nutrition 2007; 109-163
Howley ET and Powers SK. Exercise Physiology: Theory and Application to Fitness and Performance. Seventh Edition, McGraw
Hill, CA 2008 pg 25.
Protein Turnover and Metabolic Fates of AA
Phillips SM. Nutrition 2004;20:689–695
FROM FOOD TO PROTEIN
PROTEIN QUALITY
High Quality (Complete Protein)
Low Quality (Incomplete Protein)
•Contains ALL ESSENTIAL AA▫ Milk▫ Yogurt▫ Cheese▫ Eggs▫ Meat▫ Fish▫ Poultry▫ Soy*
•Contains LITTLE NON-EAA or particular ones▫ Legumes▫ Vegetables▫ Cereals▫ Grain products
Driskell J.A, Sports Nutrition 2007; 109-163
Hoffman and Falvo, JSSM, 2004; 3: 118-130
PROTEIN QUALITY
Amino Acid Levels
Paul GL, JACN, 2009; 28,4,464S-472S
Health Benefits
Thompson et al, Milk Proteins 2009; p.57
Recommended Protein Intake for Adults
Whitney E and Rolfes SR. Fitness: Physical Activity, Nutrients, and Body Adaptations. In Understanding Nutrition. Eleventh Edition, Thomson Wadsworth
Belmont, CA 2008 pg 188 .
(70 kg) (55 kg)
NO WAY!...WHEEEEEEY!
WHEY
•Discovered 3000 years ago•Considered waste by the dairy industry
•Contains ALL 20 amino acids
•Highest naturally occurring BCAA’s
•“Fast” Protein•Rate of digestibility can influence protein synthesis
•Causes plasma amino acids to rise quickly
Driskell J.A, Sports Nutrition 2007; 109-163
Smithers GW. International Dairy Journal 18 (2008) 695– 704
THREE MAIN TYPES OF WHEY
•Undenatured whey concentrate▫25 -40 % protein
•Current whey concentrate ▫50-89% protein
•Whey protein isolate ▫90-95% protein
Driskell J.A, Sports Nutrition 2007; 109-163
CASEIN“Mooooo!”ve over Whey
•Research began in 19th century▫1830 Braconnot coined the word “casein”
•Synthesized in the mammary gland
•Major component in bovine milk▫Casein = 70-80% total protein
Thompson et al, Milk Proteins 2009; p.19-20
Hoffman and Falvo, JSSM, 2004; 3: p.118-130
Thompson et al, Milk Proteins 2009; p.22
CASEIN
•Ability to form clots
•“Slow” protein▫Longer and lower blood plasma AA
concentrationsMuted peaks
•Found as caseinates▫Native casein does not dissolve well
Hoffman and Falvo, JSSM, 2004; 3: p.118-130
STRUCTURE
•Structure/properties/ stability technologically important
•Scattering of light by micelle gives milk white colour
•Very Flexible nature amphipathic structure = good emulsifying/foaming properties
Thompson et al, Milk Proteins 2009; p.36-37
http://www.foodscience.uoguelph.ca/deicon/casein.html
Thompson et al, Milk Proteins 2009; p.26
http://www.solae.com/en/Soy-Markets/Sports-Nutrition/Building-Muscle-Mass.aspx
Anobolic Signaling of Skeletal Muscle
Pimentel GD and Zemdegs JCS. Leucine stimulates mTOR and muscle protein synthesis in both animal and human http://www.efdeportes.com/efd131/leucine-stimulates-mtor-and-muscle-protein-synthesis.htm Date accessed March 14 2011
Leucine Increases Muscle Protein Synthesis (MPS) 6 FOLD!
Atherton PJ et al. Amino Acids (2010) 38:1533–1539
~500%
67%
150%
280%
Bottom Line…
•Leucine is distinct amongst the BCAA/EAA ▫Potent stimulation of anabolic signaling in Skeletal Muscle cells through the mTORC1 pathway.
Atherton PJ et al. Amino Acids (2010) 38:1533–1539
Rapid ingestion of Protein is more effective at increasing MPS
West DW et al. American Journal Clinical Nutrition 2011;94:795-803
West DW et al. American Journal Clinical Nutrition 2011;94:795-803
95% 42
%
193% 121
%
Continued…
Bottom Line…
•Rapid ingestion of Whey Bolus > than time delayed ingestion at increasing MPS.▫Important implications for supplement
timing/eating patterns and protein choice post exercise
▫Tang et al (2009) found Whey ~122% > Casein, Whey ~ 31% > Soy isolate @ stimulating MPS post exercise
•This is NOT a true representation of Casein protein
West DW et al. American Journal Clinical Nutrition 2011;94:795-803
mTOR signaling increases in Young and Old post exercise with WPI!
Farnfield MM et al. Appl. Physiol. Nutr. Metab. 37: 21–30 (2012)
BUT WAIT…
~35%
Tipton KD et al. MSSE. Vol. 36, Iss. 12, (2004), pg 2073-2081
n.s difference between WH and CS
WHEYLiquid Gold
Subjects Outcome Measures
ExerciseModality
Dosage Diet
n= 19 Males(13 finished)
Rec. Body builders
2 groups
Casein (CS)
Whey Isolate (WI)
Δ STRENGTH (1RM)SquatLat pull downBench press
Body Composition
Plasma glutamine
High intensity compound exercises
Prep (wk 1-2)Overload (wk 2-4)Overload (wk 5-10)
3 d/wk for 10 wks
Casein = 90 g protein, 3 g CHO 1.5 g fat/100g
WI = CS
1.5 g/kg/day (4 equal servings throughout the day) + diet
80 kg person consumed 4 30g servings (Br,L, PT, D)
Nutritional intake was monitored by dietary recalls
Cribb PJ et al, International Journal of Sport Nutrition and Exercise Metabolism, 2006, 16, 494-509
RESULTS Body Comp.
482%
Cribb PJ et al, International Journal of Sport Nutrition and Exercise Metabolism, 2006, 16, 494-509
~900%
1 RM Strength Results
Cribb PJ et al, International Journal of Sport Nutrition and Exercise Metabolism, 2006, 16, 494-509
27%
171%69%
Conclusion
•Study demonstrated WI > CS strength, LBM, decreasing FM
•Limitations Mean weight of WI group was ~4.5 kg heavier to start than CS group, low subject number
•LBM results can be attributed to cysteine in WI▫3-4 fold higher than in CS▫WI augments urea biosynthesis pathways to
preserve muscle AA poolCribb PJ et al, International Journal of Sport Nutrition and Exercise Metabolism, 2006, 16, 494-509
Hydrolysate vs. Non HydrolysateReference Exercise Dosage Outcome
Measure(s)Results Comments
Buckley et al, Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise, J of Science and Med. in Sport 13 (2010) 178–181
100 maximal eccentric contractions of right leg
5kg on ankle
1,2,6,24 hrs
25g of WPI
25g of WPIH
Flavoured water
Peak isometric torque (PIT)
Muscle soreness
Serum creatine kinase
Plasma TNFα
PIT recovery: WPIHD > WPI and FW- Returned 6hrs post Ex
Muscle Soreness: n.s difference between the groups
“Recovery attributable to the supplement stimulating repair of damaged skeletal muscle tissue”
Short study (24 hrs)- DOMS lasts ~72 hours post Ex.
Whey vs CaseinReference Exercise Dosage Outcome
Measure(s)Results Comments
Allison AG. The Effects of a 12-week Resistance Training Program Combined withCasein or Whey Protein Supplementaion on Body Composition, Muscle Strength, andMarkers of Satellite Cell Activation in Older Males. MSc Thesis, BaylorUniversity, 2010, pp. 128
12 week study/ 3 d a week
Full body Progressive RT80% 1RM (3 sets -10 reps)
load increased >10 reps completed
WP: 20 g + 5 g CHO
CS: 20 g + 5 g CHO
CHO: 25 g
Ingested everyday for 12 wks, 30 mins post Ex.
1 RM (kg)Bench Press
Leg Press
Vol. Incr. (wk 4 – 12)WP = 26%CS = 36%
1RM BP (Δ base)WP = 33%CS = 54%
1RM LP (Δ base)WP = 69%CS = 89%
-For Both 1RM WP started at a much higher baseline measure than CS
WP & CS sig. different than CHO supplement for 1RM LP
n.S difference between groups for 1RM BP
Age: 55- 75 yrs
Pre and Post SupplementationReference Exercise Dosage Outcome
Measure(s)Results Comments
Hulmi et al, Acute and long-term effects of resistance exercise with or withoutprotein ingestion on muscle hypertrophy and gene expression, Amino Acids (2009) 37:297–308
2 week control period(maintained normal activities)
Total body heavy RT (40–85% 1 RM)Reps , Sets
2 d/wk for 21 weeks
2 days rest between
Focus on knee extensors and flexors
2 week control period
WP = 30 g (pre vs post)
PL = Non energetic
Muscle strength
mCSA-QF-VI, VM, VL
CSAVL:WP = 14.8 ± 6.8%, PL = 11.2 ± 5.6%Significant
Iso. Leg Ext.WP = 24.3 ± 12.3% PL = 19.3 ± 15.5%Over a control group
n.s difference between all other measures of mCSA
All other measures of 1 RM (leg ext, bench press and unilateral iso. knee ext andFlex.) increased significantly over controlSubjects were untrained
Whey Protein and RecoveryReference Exercise Dosage Outcome
Measure(s)Results Comments
Cooke et al, Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals, JISSN (2010), 7:30
4 sets x 10 reps @ 120% 1RM w/ 3 minute rest periods
Leg press, leg extension/flexion
14 day supplementation post exercise
WPIHD vs CHO
1.5 g/kg.bw/day (@ breakfast, lunch, mid afternoon and after dinner)
Isometric knee extension strength
Isokinetic knee stregnth
Plasma CK and LDH muscle damage markers
See next slide Used untrained individuals to maximize muscle damage
WPI attenuated exercise-induced force reduction compared to CHO
WPIHD resulted in much lower CK levels from 2-7 post exercise
Cooke MB et al, Journal of the International Society of Sports Nutrition, 2010, 7:30 http://www.jissn.com/content/7/1/30
CASEINMilk Powerhouse
Subjects Outcome Measures
ExerciseModality
Dosage Diet
n= 13(males 18-19)
Untrained
2 groups
Time focused Reg. (TFR)
Time divided Reg. (TDR)
Crossover study
1RM Squat Bench press
FFM
8 weeks
Multi-joint exercisesLarger muscle groups
Warm up on cycle ergometer
3-4 sets, 6-10 reps @75-80% 1RM
Familiarization – correct technique
TFR:10am & 3:50pm(10 mins pre)
TDR:10am & 10:30pm (5hrs post)
80.8±1.4 g protein powder(70 g protein 82% Casein)
= 1.08 g/kg protein
Followed strict regimen of supp. timing
Normal diet food records
Maintained ordinary eating habits
Burk et al, Nutrition Research 29 (2009) 405 - 413
Big Gains with Casein
Absolute
Relative
Burk et al, Nutrition Research 29 (2009) 405 - 413
66% 31%
Absolute
Relative
Bottom Line
•1st study to investigate timing pattern of pure protein based supplement and RT
•ΔFFM: TDR>TFR = increase in 1RM squat strength (r = 0.569, P = .041) (Pearson product analysis)
•Casein improved 1RM squat and bench press▫n.s difference between timing regimens
VS. WHEY (hydrolysate)Reference Exercise Dosage Outcome
Measure(s)Results Comments
Demling et al, Effect of a Hypocaloric Diet, Increased protein intake and resistance training on lean mass gains and FM loss in overweight police officers, Ann Nutr Metab 200;44:21-29
Progressive resistance training(supervised by trainer
4 d/wk (1 day rest btwn) 12 wks
Casein = 37 g(25% caloric intake)
Whey = Casein
Post work out, and 8-10hr after 1st dose
Control = non-lipogenic, hypocaloric diet (80% pred. needs)
Body composition
Δ STRENGTH (1RM)Chest pressShoulder pressLeg press
Casein Δ strength = 59 ± 9% (mean: shoulder, chest, legs)
Whey Δ strength = 29 ± 9%
Sig difference btwn group
LBM Strength(r=0.65)
CP > WP
“likely due to improved nitrogen retention and anti catabolic effects of casein hyd.”
RT in ElderlyReference Exercise Dosage Outcome
Measure(s)Results Comments
Verdijk LB et al, Protein supplementation before and after exercise does not furtheraugment skeletal muscle hypertrophy after resistance training in elderlymen, Am J Clin Nutr 2009;89:608–16
RT: 3 d/wk
Wk 1 - 4: 60% of 1RM (10–15 reps) to 75% 1RM (8-10 reps)
Wk 5 – 12: 75 – 85% 1RM (4 – 8 reps)
PL = water
CS = 20 g (pre & post)
1RM
Muscle Hypertrophy
1RMLeg Press: CS = PL24%
Leg ExtensionCS = 38 ± 4%PL = 27 ± 3%
CSA (%)Type I: no diffType II: CS 38%
n.s difference btwn groups
Timed ingestion w/ RT did not enhanceskeletal muscle mass and strength gains in elderly men
Participants age: 72 ± 2 yrs
AND THE WINNER IS…
•No specific protein is best▫Each has own benefits
•Whey – initial spike, BCAA’s and anabolic effects?
•Casein – attenuating protein degradation, anabolic effects
Adaptations to Resistance training
THANK YOU!