Whey Protein Builds Strength

Scientists have debated the protein requirements of athletes for more than 100 years. Nutritionists recommend 0.9 grams of protein per kilogram of bodyweight per day, but serious weight trainers need more- about 1.5 grams per kilogram. The type of protein in the diet influences gains in strength and muscle mass in weight-training athletes. 

Experienced weightlifters who took a whey protein supplement  during an intense 10-week weight training program increased bench press and leg press strength and lean mass (Journal Strength Conditioning Research, 28:643-653, 2006).  An Australian study found similar results.  Weight trainers given a whey isolate supplement (1.5 grams per kilogram per day) made larger gains in lean mass and strength and experienced greater fat loss than subjects given a casein supplement. 

Neither supplement increased glutamine, which becomes depleted during intense training.  A whey protein supplement will help to maximize training gains. (International Journal Sports Nutrition, 16:494-509, 2006)