|
Fit as a Fiddle The whey protein debate |
|
by Jen Allen the Carillon Worth it or a waste of time? You’ve seen, or heard, of the mysterious post-workout shakes floating around the U of R gym. These shakes and all of the Popeye’s shirts at the gym are testimony to the regular supplement use among weight trainers today. Weight gainers such as creatine and whey protein are presently two of the most popular supplements on the market. Undoubtedly you’ve heard of whey protein, but what exactly is it and what are the benefits of taking it? Recently, in the faculty of Kinesiology, professor Rob Kell conducted a study on the effects of whey protein consumption on strength training through the use of different experimental groups. The groups included students, professors, and a few individuals from off-campus. Kell’s hypothesis was that the individuals in the group that consumed whey protein after their workouts would exhibit greater strength gains than the individuals who did not consume whey protein. Although whey protein is classified as a “supplement,” it is an all-natural substance. It is formed as a by-product during the dairy process of manufacturing cheese from milk. Whey protein comes in a couple of forms: concentrate and isolate. The concentrated form contains a lower concentration of protein and subsequently is cheaper. Kell used the isolate form in his study, which is of a slightly higher concentrate, and hence, of better quality. Both types are available in powdered form for the sake of convenience. The main advantage of whey protein is that it is a quick source of protein – it is virtually effortless to mix and consume a protein shake after a workout. What’s more, whey protein now comes in an array of delicious flavours. On the contrary, it takes a lot of time (that some people don’t have) to fire up the barbeque and cook up a juicy 12-ounce steak after you get home from the gym. When is the optimal time for the training individual to consume whey protein? Research shows that the best time to ingest protein is within the first hour after a workout. This time period is commonly referred to as the “golden hour.” After a strenuous workout, muscles need protein to repair muscle fibres that have been torn as a result of repeated contraction. For this reason, it is an absolute necessity to consume protein after your workout to jumpstart the repair process. The current controversy over whey protein is whether it is more effective at rebuilding muscles than “regular” protein from food sources such as eggs, peanut butter and meat. The literature is split roughly in half supporting and refuting the notion that daily protein requirements can be met through maintaining a healthy diet. Hence, at this point, there is no scientific evidence proving the superiority of whey protein over the protein that is derived from regular food. The bottom line is that whey protein is probably only necessary for the elite athlete who is training rigorously upwards of twice a day. Kell said that, “if you’re the average student or community member who goes to the gym four to six times a week to do cardio and weight training, you should save your money and go to a movie instead of buying whey protein.” Kell’s reasoning is that going out to see a movie would be beneficial because it would be a form of stress relief. A participant in the study, James Vickaryous, agreed. “If you workout for fun, it’s not worthwhile [to buy whey protein], but if you workout seriously, you could see some strength gains.” Chances are, like most Canadians, you’re already consuming excess protein in your diet. According to Kell, “any macronutritient consumed in excess – whether it be a bottle of beer or an Oreo cookie – gives us excess calories, which will be stored as fat.” The daily recommended amount of protein is approximately 55-70 grams per day or 0.8 grams per kilogram of body weight if for males, and 40 grams per day for females. There you have it. The next time you see a post-workout shake, its contents will no longer be a mystery. What’s more is that now you have enough knowledge to be able to decide whether you will spend your money on a bottle of whiskey or a bottle of whey protein this weekend. Ironically, either one’s contents will most likely end up contributing to your six pack – whether it be of rock solid abs or flab! |
|