Research Report: Whey Protein, Creatine and more

Every month I like to scan the recently published research on training, protein powders and other supplements. Here’s what I found in January:

Whey Protein Makes You Feel Less Hungry

hungry woman

Why didn't I drink my whey protein shake this morning?

This was a follow up study to find out why a group of female subjects ate less after having a drink with whey protein compared to a drink with maltodextrin. The researchers found that along with an increase in the concentration of amino acids in the blood the concentration of some hormones related to satiety (how full you feel) also increased. They concluded that this increase in satiety related hormones, particularly pancreatic peptide, may have acted alone or in combination to make the subjects feel full. Dietary whey protein influences plasma satiety-related hormones and plasma amino acids in normal-weight adult women. Chungchunlam, SM et al, Eur J Clin Nutr. 2015 Jan 7.

Creatine Monohydrate Could be Good for Your Brain

There’s plenty of evidence showing that creatine is probably as good for your brain as it is for your muscles. This study showed a number of improvements in neurofunction for new born mice with brain damage. Creatine monohydrate supplementation for 10 weeks mediates neuroprotection and improves learning/memory following neonatal hypoxia ischemia encephalopathy in female albino mice. Allah Yar R, Akbar A & Iqbal F. Brain Res. 2015 Jan 21

Eat More Protein as You Get Older

This review study concluded that research shows that protein supplementation higher than 0.8g/kg body weight per day has a positive effect on muscle protein synthesis, muscle mass and muscle strength in older adults. They concluded in classic fashion that “larger studies with longer duration are necessary to support the clinical relevance of these observations”. I’m not waiting. Protein supplementation with aging. Bauer JM & Diekmann R. Curr Opin Clin Nutr Metab Care. 2015 Jan

Beta-alanine Helps You Fight Better!

These researchers looked at the effects for beta-alanine supplementation in a group of elite combat soldiers. They found muscle carnosine content was significantly increased and this appeared to improve the fatigue rate. Although the soldiers didn’t run faster the beta-alanine supplementation did improve their 50 m casualty carry times. Think Cross Fit! The also found improvement in a cognitive task but they did not find an increase in brain carnosine. soldiers If I don't get more beta-alanine, I'm going to ... !   Beta-Alanine ingestion increases muscle carnosine content and combat specific performance in soldiers. Hoffman JR, Landau G, Stout JR, et al. Amino Acids. 2014 Dec 16

Short Rest Intervals are Better for a Better Body.

Nice to find a study to supporting something I worked out quite a while back (thanks, Vince) even though it is with older men. After 8 weeks of resistance training men using a short rest interval out performed men using a long rest interval in body composition, 1 RM bench press, 1 RM leg press, pull down and stair climbing. So don’t use “I haven’t got time” as an excuse not to exercise. Short rest interval lengths between sets optimally enhance body composition and performance with 8 weeks of strength resistance training in older men. Villanueva MG1, Lane CJ & Schroeder ET. Eur J Appl Physiol. 2015 Feb