Whey And Bodybuilding
Whey is a by-product of cheese manufacture resulting from drainage of liquid from the
curd. It contains lactose, protein, ash, and lipids. The protein concentration at this
stage of processing is about 67% protein. Whey proteins can be fractioned and concentrated
via a process called micro-filtration to yield whey protein concentrates (WPC). The
protein concentration can be as high as ~ 95% protein after the removal of the fats and
lactose. WPC's are an excellent source of nutrition and are high in lactalbumin, minerals,
and vitamins. It possesses a number of functional advantages such as solubility, high
water retention, foaming and gelation. As a result of these qualities, whey protein
concentrates (WPC) have been used in a wide range of food products such as the formulation
of dairy foods, egg white replacement, beverages, surimi and comminuted meat products.
Whey protein concentrates are of particular interest to the practitioner due to their
wide-range and near full-blend of essential and non-essential amino acids, which are
commonly referred to as the building blocks of life. Linked amino acids combine to form
proteins. These protein comprise nearly every tissue and organ in the body, therefore any
supplementation of the diet with proteins may be beneficial to injury repair, metabolism,
and general health.
The importance of whey products has gained prominence within the last 5 years. Asia is
the leading exporter of whey produce, exporting an estimated 15,680,683 kg in 1992 and
16,184,519 kg in 1995. This represents~ 60% of all worldwide exports. The leading importer
of whey is North America, which in 1995 brought in an estimated 26,444.593 kg . This
amount represents a 5 fold increase in imported product over a four year span and nearly
90% of all worldwide imports of whey.
The real nutritional value of WPC's lies in their abundance of amino acids. For example
the typical WPC contains up to 18 amino acids, which nearly represents the full blend.
Alanine, arginine, and aspartic acid are three common amino acids found in numerous
whey proteins. Alanine aids in the metabolism of glucose, whereas arginine causes
retardation of tumors and assists in the release of growth hormones and the maintenance of
a healthy immune system. It also provides an environment for an increase in muscle mass
and body fat reduction, in addition to being an essential ingredient for protein
synthesis.
Aspartic acid increases stamina, therefore it is good for fatigue. It also aids in
RNA/DNA synthesis.
Cysteine/ cystine are perhaps two of more important amino acids found in WPC. The are
helpful in detoxifying toxins and are precursors to the body's most potent antioxidant,
glutathione. They promote the burning of fat and are useful in the treatment of rheumatoid
arthritis and bronchitis. Due to the possible toxic effects of cysteine at high levels,
cystine is the preferred supplemental agent.
Glutamic acid and glutamine are essential to nervous tissue function. Glutamic acid is
a neurotransmitter for retinal neurons and is commonly referred to as "brain fuel" since
the brain converts it to a compound that regulates brain cell activity. It is also a
precursor to glutathione. Glutamine is important to cellular nitrogen retention and is
important in alcoholism, mental ability, impotence and maintaining a healthy digestive
tract.
Glutathione (GSH), a potent antioxidant, is important for the safe metabolism of the
hydrogen peroxide free radical. It helps protect against radiation and oxidative damage
and is the body's best defense against the formation of cataracts, age-related macular
degeneration (ARMD), cancer, and immunity.
The essential amino acids are well represented in most WPC's. They can't be
manufactured by the body and therefore must be obtained through dietary consumption. They
consist of the branched-chained amino acids, lysine, phenylalanine, methionine, and
tryptophan. The three branched-chained amino acids are leucine, isoleucine, and valine.
They are essential to tissue growth and repair. They promote the healing of bones, skin,
and muscle, They also regulate blood sugar levels, so they must be taken in a balance to
insure proper regulation.
Phenylalanine is often used to treat depression. It is a precursor to the
neurotransmitter, norepinephrine and aids in memory. It should be avoided by
phenylketonurics (PKU).
Lysine, methionine and tryptophan are also found in many WPC's. Lysine is an essential
building block for all protein and helps to maintain proper nitrogen balance.
The body uses methionine to derive the brain food, choline. It also aids in digestion,
as well as serving as a fat burner. It can interact with other substances to detoxify
harmful agents, and is essential for the production of cysteine and taurine.
L-Tryptophan acts as an sleep aid, as demonstrated by the drowsy feeling we sometimes
experience after Thanksgiving dinner (turkey meat has a relatively high amount of
tryptophan.). It is also necessary for the production of niacin and is used by the body to
make the neurotransmitter, serotonin.
A large number of weightlifters and bodybuilders use WPC's during their training
regimen. They sometimes utilize a three step process which consists of stacking, "cycling",
and "cutting". The initial stage, stacking involves taking two or more compounds at one
time to maximize results. They may take WPC and or creatine or chromium. This is then
followed by cycling, in which large doses of a supplement is used to change the level of
body fat. Some will use 10 or more one ounce WPC servings a day. This should be approached
with caution since large doses of protein consumption may present challenges to the liver.
The final stage, cutting, involves maximizing the muscle bundles for visualization. This
is the point in which the bodybuilder aspires to achieve that "cut up" appearance.
It is important to consult a physician before attempting any of these extreme methods.
Austrialian researchers claim that whey extract could become a standard treatment for
chronic wounds, especially ulcerations from diabetes and hypertension. Initial experiments
using a whey extract containing a number of natural growth factors excelled at spurring
cells to grow thus prompting this essential step in the body's normal repair of injuries.
The compound also encouraged rapid wound healing in rats and pigs.
Two major theories of oncology both implicate GSH as a putative protective factor due
to its dual role as a antioxidant and detoxifying agent. Free radical accumulation is
thought to be a major factor in tumor formation. In fact at least twelve (12) carcinogens
have been identified that are detoxified by GSH conjugation. These are: aflaxotoxin B1,
N-acetyl-2-aminofluorene, benzanthracene, benzopyrene, benzidine, dimethyl-hydrazine,
1-nitropyrine dimethylnitrosamine, ethylmethane sulfonate, N-methyl-4-aminobenzene,
7-methylbenzanthracene and 3-methyl-cholanthracene.
Further evidence supporting the anti-tumor forming capacity of whey protein is
illustrated by a University of Wisconsin study in which hormones known as androgens are
responsible for depleting GSH levels in the prostate. This relatively GSH-free environment
is thought to promote prostate carcino-genesis in men. This condition can be reversed in
vitro by increasing colonial levels of GSH via continuous whey protein supplementation.
As in carcinogenesis, free-radical accumulation has been implicated in producing a
variety of diseases associated with aging. These maladies result from the toxic
accumulation of these materials due to the absence or reduced levels of GSH. Diseases such
as Alzheimer's, Parkinson's, and arteriosclerosis all appear to be preceded or associated
with cellular organ or organ system reductions in GSH. Therefore much speculation has
arisen regarding the potential benefits supplementation with whey protein may provide in
these cases. If results obtained from other organ system studies are of any indication
results could be promising.
This study compared the effects of a whey-rich diet (20 g/100 g diet), with that of
Purina mouse chow or casein-rich diet (20 g/100 g diet), on the liver and heart
glutathione content and on the survival of old male C57BL/6NIA mice. The study was
performed during a limited observation period of 6.3 months. In mice fed the whey
protein-rich diet between 17 months and 20 months of age, the heart tissue and liver
tissue glutathione content were enhanced significantly above the corresponding values of
the casein diet-fed and Purina-fed mice. Mice fed the whey protein diet at the onset of
senescence at 84 weeks exhibited increased longevity as compared to mice fed Purina mouse
chow over the 6.3-month observation period extending from the age of 21 months
(corresponding to a human age of 55 years) to 26-27 months of age (corresponding to a
human age of 80 years), during which time 55% mortality was observed. The corresponding
mean survival time of mice fed the defined casein diet is almost identical to that of Pur
ina-fed controls. Body weight curves were similar in all three dietary groups. Hence a
whey protein diet appears to enhance the liver and heart glutathione concentration in
aging mice and to increase longevity over a 6.3-month observation period.
Whey is a by-product of cheese manufacture resulting from drainage of liquid from the
curd. It contains lactose, protein, ash, and lipids. The protein concentration at this
stage of processing is about 67% protein. Whey proteins can be fractioned and concentrated
via a process called micro-filtration to yield whey protein concentrates (WPC). The
protein concentration can be as high as ~ 95% protein after the removal of the fats and
lactose. WPC's are an excellent source of nutrition and are high in lactalbumin, minerals,
and vitamins. It possesses a number of functional advantages such as solubility, high
water retention, foaming and gelation. As a result of these qualities, whey protein
concentrates (WPC) have been used in a wide range of food products such as the formulation
of dairy foods, egg white replacement, beverages, surimi and comminuted meat products.
Whey protein concentrates are of particular interest to the practitioner due to their
wide-range and near full-blend of essential and non-essential amino acids, which are
commonly referred to as the building blocks of life. Linked amino acids combine to form
proteins. These protein comprise nearly every tissue and organ in the body, therefore any
supplementation of the diet with proteins may be beneficial to injury repair, metabolism,
and general health.
The importance of whey products has gained prominence within the last 5 years. Asia is
the leading exporter of whey produce, exporting an estimated 15,680,683 kg in 1992 and
16,184,519 kg in 1995. This represents~ 60% of all worldwide exports. The leading importer
of whey is North America, which in 1995 brought in an estimated 26,444.593 kg . This
amount represents a 5 fold increase in imported product over a four year span and nearly
90% of all worldwide imports of whey.
The real nutritional value of WPC's lies in their abundance of amino acids. For example
the typical WPC contains up to 18 amino acids, which nearly represents the full blend.
Alanine, arginine, and aspartic acid are three common amino acids found in numerous
whey proteins. Alanine aids in the metabolism of glucose, whereas arginine causes
retardation of tumors and assists in the release of growth hormones and the maintenance of
a healthy immune system. It also provides an environment for an increase in muscle mass
and body fat reduction, in addition to being an essential ingredient for protein
synthesis.
Aspartic acid increases stamina, therefore it is good for fatigue. It also aids in
RNA/DNA synthesis.
Cysteine/ cystine are perhaps two of more important amino acids found in WPC. The are
helpful in detoxifying toxins and are precursors to the body's most potent antioxidant,
glutathione. They promote the burning of fat and are useful in the treatment of rheumatoid
arthritis and bronchitis. Due to the possible toxic effects of cysteine at high levels,
cystine is the preferred supplemental agent.
Glutamic acid and glutamine are essential to nervous tissue function. Glutamic acid is
a neurotransmitter for retinal neurons and is commonly referred to as "brain fuel" since
the brain converts it to a compound that regulates brain cell activity. It is also a
precursor to glutathione. Glutamine is important to cellular nitrogen retention and is
important in alcoholism, mental ability, impotence and maintaining a healthy digestive
tract.
Glutathione (GSH), a potent antioxidant, is important for the safe metabolism of the
hydrogen peroxide free radical. It helps protect against radiation and oxidative damage
and is the body's best defense against the formation of cataracts, age-related macular
degeneration (ARMD), cancer, and immunity.
The essential amino acids are well represented in most WPC's. They can't be
manufactured by the body and therefore must be obtained through dietary consumption. They
consist of the branched-chained amino acids, lysine, phenylalanine, methionine, and
tryptophan. The three branched-chained amino acids are leucine, isoleucine, and valine.
They are essential to tissue growth and repair. They promote the healing of bones, skin,
and muscle, They also regulate blood sugar levels, so they must be taken in a balance to
insure proper regulation.
Phenylalanine is often used to treat depression. It is a precursor to the
neurotransmitter, norepinephrine and aids in memory. It should be avoided by
phenylketonurics (PKU).
Lysine, methionine and tryptophan are also found in many WPC's. Lysine is an essential
building block for all protein and helps to maintain proper nitrogen balance.
The body uses methionine to derive the brain food, choline. It also aids in digestion,
as well as serving as a fat burner. It can interact with other substances to detoxify
harmful agents, and is essential for the production of cysteine and taurine.
L-Tryptophan acts as an sleep aid, as demonstrated by the drowsy feeling we sometimes
experience after Thanksgiving dinner (turkey meat has a relatively high amount of
tryptophan.). It is also necessary for the production of niacin and is used by the body to
make the neurotransmitter, serotonin.
A large number of weightlifters and bodybuilders use WPC's during their training
regimen. They sometimes utilize a three step process which consists of stacking, "cycling",
and "cutting". The initial stage, stacking involves taking two or more compounds at one
time to maximize results. They may take WPC and or creatine or chromium. This is then
followed by cycling, in which large doses of a supplement is used to change the level of
body fat. Some will use 10 or more one ounce WPC servings a day. This should be approached
with caution since large doses of protein consumption may present challenges to the liver.
The final stage, cutting, involves maximizing the muscle bundles for visualization. This
is the point in which the bodybuilder aspires to achieve that "cut up" appearance.
It is important to consult a physician before attempting any of these extreme methods.
Austrialian researchers claim that whey extract could become a standard treatment for
chronic wounds, especially ulcerations from diabetes and hypertension. Initial experiments
using a whey extract containing a number of natural growth factors excelled at spurring
cells to grow thus prompting this essential step in the body's normal repair of injuries.
The compound also encouraged rapid wound healing in rats and pigs.
Two major theories of oncology both implicate GSH as a putative protective factor due
to its dual role as a antioxidant and detoxifying agent. Free radical accumulation is
thought to be a major factor in tumor formation. In fact at least twelve (12) carcinogens
have been identified that are detoxified by GSH conjugation. These are: aflaxotoxin B1,
N-acetyl-2-aminofluorene, benzanthracene, benzopyrene, benzidine, dimethyl-hydrazine,
1-nitropyrine dimethylnitrosamine, ethylmethane sulfonate, N-methyl-4-aminobenzene,
7-methylbenzanthracene and 3-methyl-cholanthracene.
Further evidence supporting the anti-tumor forming capacity of whey protein is
illustrated by a University of Wisconsin study in which hormones known as androgens are
responsible for depleting GSH levels in the prostate. This relatively GSH-free environment
is thought to promote prostate carcino-genesis in men. This condition can be reversed in
vitro by increasing colonial levels of GSH via continuous whey protein supplementation.
As in carcinogenesis, free-radical accumulation has been implicated in producing a
variety of diseases associated with aging. These maladies result from the toxic
accumulation of these materials due to the absence or reduced levels of GSH. Diseases such
as Alzheimer's, Parkinson's, and arteriosclerosis all appear to be preceded or associated
with cellular organ or organ system reductions in GSH. Therefore much speculation has
arisen regarding the potential benefits supplementation with whey protein may provide in
these cases. If results obtained from other organ system studies are of any indication
results could be promising.
This study compared the effects of a whey-rich diet (20 g/100 g diet), with that of
Purina mouse chow or casein-rich diet (20 g/100 g diet), on the liver and heart
glutathione content and on the survival of old male C57BL/6NIA mice. The study was
performed during a limited observation period of 6.3 months. In mice fed the whey
protein-rich diet between 17 months and 20 months of age, the heart tissue and liver
tissue glutathione content were enhanced significantly above the corresponding values of
the casein diet-fed and Purina-fed mice. Mice fed the whey protein diet at the onset of
senescence at 84 weeks exhibited increased longevity as compared to mice fed Purina mouse
chow over the 6.3-month observation period extending from the age of 21 months
(corresponding to a human age of 55 years) to 26-27 months of age (corresponding to a
human age of 80 years), during which time 55% mortality was observed. The corresponding
mean survival time of mice fed the defined casein diet is almost identical to that of Pur
ina-fed controls. Body weight curves were similar in all three dietary groups. Hence a
whey protein diet appears to enhance the liver and heart glutathione concentration in
aging mice and to increase longevity over a 6.3-month observation period.
- David Marshall, Jr., O.D., Ph.D. WHEY PROTEIN REPORT - Review of Various Whey Protein Current Concepts on Whey Protein Usage.
- Daily InScight. A Better Whey to Heal?. Academic Press, 1997.
- Bounous
G, Gervais F, Amer V, Batist G, Gold P. The influence of dietary whey
protein on tissue glutathione and the diseases of aging. Clin Invest
Med (1989 Dec) 12(6): 343-9 - Ritchie, JP.. The Role Glutathione in Aging and Cancer. Exp Gerontol 27: 615-626, 1992.
- Newberne,
PM, Bulter, WH.. Acute and Chronic Effects of Aflatoxin B1 on the Liver
of Domestic and Laboratory Animal: A Review. Cancer Res 29: 236-250,
1969. - Blumberg, JB., Meydani, SN.. Role of Dietary
Antioxidants in Aging. In: Nutrition and Aging. Hutchinson, MG., Munro,
HN. (Eds.) New York: Academic Press, 85-97, 1986.
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