Adding extra protein to your whey protein shake may support weight loss better

The role of protein in exercise recovery and weight management has long been a topic of interest for athletes, fitness enthusiasts, and researchers alike. A recent study published in Medicine & Science in Sports & Exercise sheds new light on how different protein and carbohydrate combinations affect muscle protein synthesis (MPS) and whole-body protein balance, especially during periods of caloric deficit.

The Study: Protein, Amino Acids, and Energy Balance

Researchers from the U.S. Army Research Institute of Environmental Medicine and the University of Arkansas for Medical Sciences conducted a randomised, parallel study to investigate the effects of different nutritional strategies on post-exercise protein metabolism. The study involved 17 young, healthy adults who were subjected to two different energy conditions: energy balance and a 30% energy deficit.

The participants were divided into two groups:

1. EAA-enriched whey protein with additional essential amino acids (+EAA)
2. EAA-enriched whey protein with additional carbohydrates (+CHO)

Both groups consumed their respective supplements following exercise sessions. The researchers measured MPS rates and whole-body protein turnover to determine which strategy was more effective in maintaining anabolism during energy deficit.

Key Findings

Muscle Protein Synthesis

During energy balance, both groups showed similar MPS rates. However, during energy deficit, the +EAA group maintained higher MPS rates compared to the +CHO group. This suggests that providing additional essential amino acids, rather than carbohydrates, may be more effective in preserving muscle protein synthesis when calories are restricted.

Whole-Body Protein Balance

The study found that whole-body protein synthesis rates were consistently higher in the +EAA group compared to the +CHO group, regardless of energy status. Additionally, protein breakdown rates were lower in the +EAA group, resulting in a more positive net protein balance.

Implications for Recovery and Weight Loss

These findings have significant implications for both exercise recovery and weight loss strategies:

Protein for Recovery

The study underscores the importance of protein, particularly essential amino acids, in post-exercise recovery. While both protein and carbohydrates are often recommended for recovery, this research suggests that prioritizing protein intake, especially EAA-enriched sources, may be more beneficial for maintaining muscle protein synthesis and overall protein balance.

For athletes and active individuals looking to optimise their recovery, focusing on high-quality protein sources rich in essential amino acids could be a more effective strategy than relying heavily on carbohydrates.

Protein for Weight Loss

The results are particularly relevant for those pursuing weight loss goals. During caloric restriction, maintaining muscle mass is crucial for preserving metabolic rate and overall health. The study indicates that consuming protein supplements enriched with essential amino acids may help mitigate the loss of muscle mass often associated with dieting[1].

This aligns with other research highlighting the importance of protein in weight loss diets. A review published in Nutrients found that higher protein intakes during energy restriction can lead to greater fat loss while preserving lean body mass.

Practical Applications

Based on these findings and related research, here are some practical recommendations for incorporating protein into recovery and weight loss strategies:

1. Prioritise protein intake post-exercise, especially when in a caloric deficit.
2. Choose protein sources rich in essential amino acids, such as whey protein or lean meats.
3. Consider supplementing with additional essential amino acids, particularly during periods of energy restriction.
4. Aim for a higher protein intake when pursuing weight loss goals to preserve muscle mass.

Take Home

The findings from the present study suggest the addition of extra amino acids to your whey protein shake may provide additional support during weight loss or calorie restriction compared to carbohydrate. It is worth noting that carbohydrate is still relevant in this process but it seems that structuring your protein intake first will have more benefits than adding in extra carbohydrate.

Similarly, it is worth noting that a 30% calorie restriction used in the cited study is not a scenario we see in general weight loss too often (at least in supervised clients). Where the findings may be most appropriate is for athletes or individuals who are undertaking endurance exercise that will result in large calorie losses because of the event and will find difficult to consume e.g. marathon and ultramarathon events.