Anabolic Nutritional Supplementation During Exercise
Maximizing Body Composition and Performance While you Exercise
Power Drink,, which uses whey protein as one of the major ingredients, started off as a concept a few decades ago, and a reality 15 years ago, as an anabolic supplement to be used while training. At that time there was nothing on the market for use while training and even post training supplementation consisted mostly of carbohydrates.
While post training supplementation using mostly protein has caught on the past few years, there is still a dearth of products useful while you’re actually working out.
A new study published last year found that, surprise, surprise, whey protein while training beat out soy protein and carbs. That’s only a 20 year lag from my initial writings about using whey protein while training.
Power Drink, however, has gone even farther than just whey while training. It also contains electrolytes, glutamine peptides, creatine, taurine, arginine, Leucine, D-Ribose, glycerine, carnosine, citric acid, xylitol, and beet powder. For the full scoop on Power Drink, the best training supplement on the market today, go to https://www.mdplusstore.com/pdfs/powerdrk.pdf.
But there’s more. A new version of Power Drink I recently formulated will be available by this fall. And it’s a doozie that will leave other training drinks even farther behind. In fact if you use any other training drink, then you’re wasting your valuable money because compared to even the present version of Power Drink, they’re relatively useless for maximizing the effects of exercise as you exercise, maintaining and even increasing muscle mass as you lose body fat.
J Am Coll Nutr. 2013;32(2):122-35.
Whey protein supplementation during resistance training augments lean body mass.
Volek JS1, Volk BM, Gómez AL, Kunces LJ, Kupchak BR, Freidenreich DJ, Aristizabal JC, Saenz C, Dunn-Lewis C, Ballard KD, Quann EE, Kawiecki DL, Flanagan SD, Comstock BA, Fragala MS, Earp JE, Fernandez ML, Bruno RS, Ptolemy AS, Kellogg MD, Maresh CM, Kraemer WJ.
1a The Human Performance Laboratory, Department of Kinesiology , University of Connecticut , Storrs , CT.
Compared to soy, whey protein is higher in leucine, absorbed quicker and results in a more pronounced increase in muscle protein synthesis.
To determine whether supplementation with whey promotes greater increases in muscle mass compared to soy or carbohydrate, we randomized non-resistance-trained men and women into groups who consumed daily isocaloric supplements containing carbohydrate (carb; n = 22), whey protein (whey; n = 19), or soy protein (soy; n = 22).
All subjects completed a supervised, whole-body periodized resistance training program consisting of 96 workouts (~9 months). Body composition was determined at baseline and after 3, 6, and 9 months. Plasma amino acid responses to resistance exercise followed by supplement ingestion were determined at baseline and 9 months.
Daily protein intake (including the supplement) for carb, whey, and soy was 1.1, 1.4, and 1.4 g·kg body mass⁻¹, respectively. Lean body mass gains were significantly (p < 0.05) greater in whey (3.3 ± 1.5 kg) than carb (2.3 ± 1.7 kg) and soy (1.8 ± 1.6 kg). Fat mass decreased slightly but there were no differences between groups. Fasting concentrations of leucine were significantly elevated (20%) and postexercise plasma leucine increased more than 2-fold in whey. Fasting leucine concentrations were positively correlated with lean body mass responses.
Despite consuming similar calories and protein during resistance training, daily supplementation with whey was more effective than soy protein or isocaloric carbohydrate control treatment conditions in promoting gains in lean body mass. These results highlight the importance of protein quality as an important determinant of lean body mass responses to resistance training.