Whey Protein

Question 1

What are the mechanisms o whey protein?

Answer 1

• Protein for signalling of MPS via mTORC1 pathway
• Inhibits MPB
• Essential AAs and BCAAs
• Improved glycogen synthesis when taken with carbs

Question 2

What are the performance benefits of protein?

Answer 2

• Chronic use can lead to improved muscle growth and mitochondrial protein synthesis in individuals that can’t meet their protein and leucine requirements normally
• Improved body composition

Question 3

What are the risks of whey protein supplementation?

Answer 3

• Risks of excessive protein intake like hyperaminoacidemia, hyperammonemia, diarrhoea, GI problems, nausea, etc.
• Decreased appetite

Question 4

What is the optimal dosage strategy?

Answer 4

• 1.2-2.0g per kg per day depending on goals and diet
• 20-40g per meal
• Timing around training does not matter

Question 5

What is the risk of contamination of whey?

Answer 5

• 40% of protein powders contained heavy metals

- 10% found to have banned substances in them