Supplementing your diet with whey proteins is useful for supporting your physiological needs and strengthening your muscles during – even at an amateur and moderate level– endurance and resistance sports exercises.
A double placebo clinical study on untrained subjects (Reljic et al., 2024), published in Nutrients, therefore suggests extending protein nutritional supplementation also to low-frequency physical exercise. (1)
1) Combined training and physiological needs
‘Concurrent training’ – that is, combined endurance and resistance training – is an increasingly popular practice in physical exercise. This type of training allows you to stimulate both the cardiovascular and respiratory systems, as well as the muscular system.
Physiological needs of the organism are on the other hand greater, in combined training, compared to single isolated exercises. The study in question aimed to evaluate the effects of the greater protein intake, suggested in sports nutrition, in cases of non-intensive combined training.
2) Whey protein, endurance and resistance sports. The study
A systematic review was conducted for eight weeks on a sample of 44 healthy adult men and women, mean age 27 years (± 6), untrained. The participants were subjected to:
– two weekly sessions of physical exercise on cycle ergometers, at high intensity and low resistance, followed by five exercises with sports machines; (2)
– administration, after each session, of 40 g of whey proteins (PRO group) or a placebo of equal energy value (maltodextrins, PLA group). (3)
The individual participants, as well as those who provided each of them with the food supplement, obviously did not know its nature (PRO or PLA).
3) The benefits of physical exercise
Exercise combined, endurance and resistance, was beneficial for both groups of participants. In fact, all of them significantly improved both their maximum oxygen consumption (VO2max) and their overall athletic performance.
The indicator cardiorespiratory fitness VO2max is considered a key predictor of cardiovascular disease and overall mortality, even more than traditional risk factors (i.e. obesity, hypertension, type 2 diabetes mellitus, nicotine abuse).
The training program was rated as very enjoyable by the volunteers, with a mean score of 6,0 ± 0,7 on a 7-point rating scale (from 1 (‘not at all enjoyable’, to 7 (‘extremely enjoyable’). 90% of the volunteers also expressed an intention to continue low-volume training after the study.
4) Protein and muscle strength
Muscle strength of the group supplemented with 40 g of protein after each session (PRO) showed significant increases in all muscle groups tested (pectorals, back, abdominals, lumbar and legs).
The control group subjected to placebo (PLA), on the contrary, recorded an improvement in strength limited to the chest and upper back muscles.
Strengthening the legs was therefore much higher in participants who received protein supplementation after each workout.
5) Provisional conclusions
Regular practice of a physical activity that combines aerobic and anaerobic activity – even if on alternate days, even just two/three times a week – is an effective tool for psycho-physical health. In addition to reducing the risk of premature mortality from all causes, cardiovascular disease, type 2 diabetes and tumors. (4)
The protein supplement with a high biological value, such as those derived from whey, (5) is also suggested to people who practice non-intensive and/or low-frequency physical exercise. With the aim of strengthening and maintaining in the muscular system that strength which is in turn associated with a state of health. (6)
Dario Dongo
Footnotes
(1) Reljic, D.; Zieseniss, N.; Herrmann, H.J.; Neurath, M.F.; Zopf, Y. Protein Supplementation Increases Adaptations to Low-Volume, Intra-Session Concurrent Training in Untrained Healthy Adults: A Double-Blind, Placebo-Controlled, Randomized Trial. Nutrients 2024, 16, 2713. https://doi.org/10.3390/nu16162713
(2) Chest press, lat pulldown machine, lower back machine, abdominal crunch, leg press (TechnoGym)
(3) Both supplements, whey protein and maltodextrin, were diluted in 150 mL of skimmed milk (46 kcal/100 mL, 3,4 g protein, 4,8 g carbohydrate, 1,5 g fat). The ‘protein shake’ therefore contained 40 g of protein and 7,5 g of carbohydrate, the placebo 5 g of protein and 46 g of carbohydrate. With almost homogeneous levels of kcal (213-222) and fat (2,6-2 g)
(4) Giovannucci, E.L.; Rezende, L.F.M.; Lee, DH Muscle-strengthening activities and risk of cardiovascular disease, type 2 diabetes, cancer and mortality: A review of prospective cohort studies. J. Intern. Med. 2021, 290, 789–805 https://doi.org/10.1111/joim.13344
(5) Marta Strinati, Dario Dongo. Foods of animal origin necessary for nutrition and health, FAO report. GIFT (Great Italian Food Trade). 8.5.23
(6) García-Hermoso, A.; Cavero-Redondo, I.; Ramírez-Vélez, R.; Ruiz, J.R.; Ortega, F.B.; Lee, D.C.; Martínez-Vizcaíno, V. Muscular strength as a predictor of all-cause mortality in an apparently healthy population: A systematic review and meta-analysis of data from approximately 2 million men and women. Arch. Phys. Med. Rehabil. 2018, 99, 2100–2113.e5. doi: 10.1016/j.apmr.2018.01.008
Dario Dongo, lawyer and journalist, PhD in international food law, founder of WIISE (FARE - GIFT - Food Times) and Égalité.
