New Research Suggests Exercise the Right Way…with Whey!

Posted by Gregory Miller, PhD, FACN @ 10:35 AM


If you’ve taken a trip to the grocery store lately, you might have been surprised by the number of products that highlight protein. As health professionals, we understand that proteins play a major role in ensuring your health and well-being. But are all proteins the same?

In particular, we know that protein is crucial for muscle recovery and rebuilding after exercise. However, new research indicates that whey protein, a high-quality protein naturally found in dairy foods, is a top choice when looking to enhance lean body mass. Published in the Journal of the American College of Nutrition, the study looked at young adults’ gain of lean body mass when supplementing an already high-protein diet with various post-workout protein sources. After completing a resistance training program over the duration of the nine-month study, participants who consumed whey protein built more lean muscle than those who consumed soy protein.

iStock_000009832653SmallThe results of the study highlight the importance of protein quality in effective muscle repair after exercise. Whey protein is a high quality protein source: not only is it full of branched-chain amino acids (BCAA), which have been shown to stimulate muscle repair, but it is also easily digested. In comparison, despite being easy to digest, soy protein doesn’t boast the same benefits.

It’s also easy to incorporate whey protein into your post-workout routine. Try mixing some whey protein powder into your favorite smoothie recipe or, if you exercise in the morning, try adding a scoop to breakfast foods like oatmeal! There are also widely available sports drinks and energy bars that contain whey protein in their ingredients . As little as 10 grams of this high-quality protein source has been shown to help with muscle recovery after exercise , so next time you hit up the gym, , remember to think whey.

To learn more about whey protein please visit

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