MELBOURNE, Australia—Men looking to improve their strength through resistance training would do well to consider consuming whey protein isolate during their training period. While previous studies have shown whey protein is particularly effective at improving protein synthesis and increasing blood amino acid levels, Australian researchers explored whether ingestion of whey protein isolate (WPI) during resistance training could help muscle strength recovery.

The team from Victoria University and the University of Queensland recruited 17 untrained young adult men, who were randomized to receive WPI or a carbohydrate (CHO) supplement for 14 days. During that period, they performed resistance exercises on the leg press, extension and flexion machines, and consumed 1.5 g/kg body weight/d of the supplement, split into five portions over the course of the day.

Men taking whey protein had significantly higher knee extension strength at three and seven days post-recovery; they also had stronger tendencies for higher isokinetic forces (extension and flexion). Finally, they had lower plasma levels of lactate dehydrogenase, a blood marker for muscle damage, compared to subjects consuming CHO. Researchers concluded whey protein isolate supplementation could prevent the impairment in muscle strength during recovery from resistance exercise.

The study was published online Sept. 22 in the Journal of the International Society of Sports Nutrition (DOI: 10.1186/1550-2783-7-30).