Ingesting protein (PRO) after strength training is important for forming muscle protein and for kick-starting the body’s repair process. PRO also tends to increase satiety better than other macronutrients. Will drinking a whey protein shake after exercise decrease calorie intake to a greater extent than drinking a carbohydrate (CHO) beverage?
Researchers studied 15 physically active men (aged 21 ± 1), who took part in a lower-body resistance training session (4 sets; 10 reps; 70% of 1-RM; 2 minutes of rest). In a randomized, double-blind manner, they were given 5 minutes to drink either a PRO drink (0.3 gram of protein per kilogram of body mass) or a calorically matched CHO drink immediately following exercise. Sixty-five minutes later, they were given 20 minutes to eat all they could of a meal consisting of 12% PRO, 69% CHO and 19% fat.
Participants ate significantly less and at a slower rate (kcal/minute) following the postexercise PRO drink, compared with the CHO drink. Researchers attributed the difference to appetite-related hormones, amino acids in the bloodstream and the participants’ perception of the drinks. This practice may be optimal for clients who want to reduce body fat.
REFERENCE: Monteyne, A., et al. 2018. Whey protein consumption after resistance exercise reduces energy intake at a post-exercise meal. European Journal of Nutrition, 57 (2), 585–92.
TONY P. NUÑEZ, PHD,
is an assistant professor in exercise science at Metropolitan State University of Denver. He is an active researcher and presenter in the exercise physiology and fitness field.