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Advisor(s)
Abstract(s)
This review aims to analyze the effects of whey protein supplements in hypertrophy and strength metrics
of adult population engaged or not in resistance training (RT) compared with other protein sources or
isocaloric placebos. Using a systematic approach, studies were searched through PubMed and Web of
Science using the terms “whey”, “muscle”, “resistance” and “strength”, in different combinations as
keywords. After exclusion of articles a quality assessment was executed resorting to an adapted Risk of
Bias tool by Cochrane, converted to the Agency of Health Care Research and Quality standards.
Heterogeneity of trial designs demonstrate a wide variety of findings, however most of the studies
reviewed report positive differences in hypertrophy and/or strength metrics. Increased duration of trials
and higher leucine content of whey result in lean mass, strength and muscle size increase. Other aspects
such as increased total protein intake from diet and tailored training programs greatly influence the
effects of whey supplementation resulting in greater gains. Whey supplementation in the context of RT
can enhance long term phenotypic adaptations, provided some key factors are controlled such as
duration, intensity and frequency of training programs, sufficient protein dietary intake and content of
supplement in Branched Chain Amino Acids namely leucine.
Description
Keywords
Dietary supplementation Exercise program Skeletal muscle Body composition Strength training