RESEARCH OVERVIEW: BENEFITS OF PROTEIN

Research Overview: Benefits of Protein ŝĞƚĂƌLJƉƌŽƚĞŝŶŝƐĐƌŝƟĐĂů to help build and maintain

muscle mass because it provides us with important amino acids. /V^L]LYUV[HSSWYV[LPUZHYLJYLH[LKLX\HS0[PZPTWVY[HU[[VPUJS\KL OPNOX\HSP[`WYV[LPUHZHWHY[VM`V\YKHPS`KPL[ILJH\ZLP[JVU[HPUZHSSVM the essential amino acids the body needs to build proteins, which helps our bodies function properly. Whey protein, an easily digested, rapidly HIZVYILKOPNOX\HSP[`WYV[LPU[OH[PZUH[\YHSS`MV\UKPUKHPY`PZHNYLH[ choice to help achieve a higher protein diet. Studies show that consuming a higher protein diet can help a person maintain a healthy weight, curb O\UNLYI\PSKHUKTHPU[HPUSLHUT\ZJSLLUOHUJLL_LYJPZLYLJV]LY`HUK reduce muscle loss. Below are summaries of select studies and reports [OH[L_HTPULK[OLOLHS[OILULÄ[ZVMWYV[LPUHUK^OL`WYV[LPU

A HIGHER PROTEIN DIET CAN HELP A PERSON: s 3%"+$%"+(%(5#%6$/'( -#"./$ s 78&9(58+.#& s :8"62(0#%+(38146# s ŶŚĂŶĐĞZĞĐŽǀĞƌLJ s ;#284#(38146#(6*11

Maintain a Healthy Weight !"#$%&'()&*$#"+,(-#"./$(0*11,(%+2(-#"./$(3%"+$#+%+4#( Summary: This review deals with the effects of relatively high-protein diets during energy balance, weight loss, and ^LPNO[THPU[LUHUJL[OLYLHM[LYVUZWLJPÄJTL[HIVSPJ[HYNL[Z!ZH[PL[`LULYN`L_WLUKP[\YLWYV[LPUHUKHTPUVHJPK metabolism, and gluconeogenesis. Effects on body weight and body composition are highlighted, and potential risks of high-protein diets are discussed. Dietary protein aids in body weight regulation through its ability to increase ZH[PL[`[OLYTVNLULZPZHUKLULYN`LMÄJPLUJ`HUKPTWYV]LIVK`JVTWVZP[PVU Protein-induced satiety may be THPUS`K\L[VV_PKH[PVUVMHTPUVHJPKZMLKPUL_JLZZ7YV[LPUPUK\JLKLULYN`L_WLUKP[\YLTH`ILK\L[VWYV[LPUHUK\YLH synthesis and to gluconeogenesis; “complete” proteins having all essential amino acids show larger increases in energy 1 L_WLUKP[\YL[OHUKVSV^LYX\HSP[`WYV[LPUZ

Curb Hunger DĂĐƌŽŶƵƚƌŝĞŶƚƐĂŶĚŚĞĂůƚŚĨƵůĚŝĞƚƐ͘ŝĞƚĂƌLJƌĞĨĞƌĞŶĐĞŝŶƚĂŬĞƐĨŽƌĞŶĞƌŐLJ͕ĐĂƌLJĚƌĂƚĞ͕ĮďĞƌ͕ĨĂƚ͕( ĨĂƩLJĂĐŝĚƐ͕ĐŚŽůĞƐƚĞƌŽů͕ƉƌŽƚĞŝŶ͕ĂŶĚĂŵŝŶŽĂĐŝĚƐ Summary: In a section of this report addressing macronutrients and healthful diets, the Institute of Medicine reviewed several short-term studies and concluded that protein intake has a more powerful effect on satiety than either 2 JHYIVO`KYH[LVYMH[

ƐƐŽĐŝĂƟŽŶƐďĞƚǁĞĞŶŵĂĐƌŽŶƵƚƌŝĞŶƚŝŶƚĂŬĞĂŶĚƐĞůĨͲƌĞƉŽƌƚĞĚĂƉƉĞƟƚĞĂŶĚĨĂƐƟŶŐůĞǀĞůƐŽĨĂƉƉĞƟƚĞ ŚŽƌŵŽŶĞƐ͗ƌĞƐƵůƚƐĨƌŽŵƚŚĞŽƉƟŵĂůŵĂĐƌŽŶƵƚƌŝĞŶƚŝŶƚĂŬĞƚƌŝĂůƚŽƉƌĞǀĞŶƚŚĞĂƌƚĚŝƐĞĂƐĞ( Summary: This randomized, crossover, controlled feeding study compared consumption of high-protein (48% carbohydrate, 25% protein, 27% fat), high-carbohydrate (58% carbohydrate, 15% protein, 27% fat) and high-fat (48% JHYIVO`KYH[L WYV[LPU MH[KPL[ZMVYZP_^LLRZHUK[OLPYYLSH[PVUZOPW[VZH[PL[`7HY[PJPWHU[Z^LYLTLUHUK^VTLU 30 years of age or older and had pre-hypertension or stage 1 hypertension. Participants’ rating of appetite was 14% greater before meals when they were assigned to the high-carbohydrate and high-fat diets compared to the high-protein 3 diet. The authors conclude thatPUVYKLY[VYLK\JLHWWL[P[LWLVWSLZOV\SKJVUZ\TLHOLHS[O`KPL[YPJOPUWYV[LPU 1 Westerterp-Plantanga MS, et al. Annu Rev Nutr. " !  0UZ[P[\[LVM4LKPJPUL7HULSVU4HJYVU\[YPLU[ZHUK:[HUKPUN*VTTP[[LLVU[OL:JPLU[PÄJ,]HS\H[PVUVM Dietary Reference Intakes. Washington, DC: National Academies Press,"! 3 Beasley JM, et al. Am J Epidemiol. " !  

© 2011 NATIONAL DAIRY COUNCIL® FMD11469

Research Overview: Benefits of Protein Build Lean Muscle DĂdžŝŵŝnjŝŶŐŵƵƐĐůĞƉƌŽƚĞŝŶĂŶĂďŽůŝƐŵ͗ƚŚĞƌŽůĞŽĨƉƌŽƚĞŝŶƋƵĂůŝƚLJ Summary: ;OPZYL]PL^L_HTPULK[OLSPURIL[^LLUKPL[HY`WYV[LPUX\HSP[`HUKT\ZJSLWYV[LPUIHSHUJL by looking at how muscle protein synthesis and breakdown differs following intake of milk-based and soy-based protein in young and older persons. Research suggests that milk, whey, casein and soy protein all support muscle protein synthesis; however, when seeking to maximize muscle I\PSKPUNHUKYLJV]LY`TPSRWYV[LPUZHUK[OLPYPZVSH[LKMVYTZ^OL`HUKJHZLPUTH`ILHU HK]HU[HNLV\ZJOVPJL This effect may be due to the leucine content of milk proteins and/or differences related to the rate of digestion that impact postprandial protein metabolism and utilization. This may be of particular importance to the aging population.4

( /ŶŐĞƐƟŽŶŽĨǁŚĞLJŚLJĚƌŽůLJƐĂƚĞ͕ĐĂƐĞŝŶ͕ŽƌƐŽLJƉƌŽƚĞŝŶŝƐŽůĂƚĞ͗ĞīĞĐƚƐŽŶŵŝdžĞĚ( ŵƵƐĐůĞƉƌŽƚĞŝŶƐLJŶƚŚĞƐŝƐĂƚƌĞƐƚĂŶĚĨŽůůŽǁŝŶŐƌĞƐŝƐƚĂŶĐĞĞdžĞƌĐŝƐĞŝŶLJŽƵŶŐŵĞŶ Summary:(This study assessed muscle protein synthesis (MPS) following the ingestion of rapidly (i.e., whey hydrolysate and soy isolate) and slowly (i.e., micellar casein) digested proteins at rest and after resistance L_LYJPZL/LHS[O``V\UNTLUWLYMVYTLKHIV\[VMYLZPZ[HUJLL_LYJPZLMVSSV^LKI`[OLJVUZ\TW[PVU VMHKYPURJVU[HPUPUNHULX\P]HSLU[JVU[LU[VMLZZLU[PHSHTPUV acids (10g) as either whey hydrolysate, micellar casein, or soy protein isolate. Stimulation of MPS was greater after whey hydrolysate and soy protein consumption compared [VJHZLPUIV[OH[YLZ[HUKHM[LYYLZPZ[HUJLL_LYJPZL;OL whey hydrolysate stimulated MPS to a greater degree than ZV`HM[LYYLZPZ[HUJLL_LYJPZLWVZZPIS`K\L[VOV^X\PJRS` the proteins are digested or to small differences in leucine JVU[LU[;OLZLÄUKPUNZWYV]PKLL]PKLUJLMVYKPMMLYLU[PH[PVU between how whey, casein and soy proteins impact blood essential amino acid concentrations and MPS rates. Whey and soy proteins have a clear advantage over casein in their ability to increase MPS at rest. The data HSZVZ\WWVY[HILULÄ[VMWVZ[YLZPZ[HUJLL_LYJPZL JVUZ\TW[PVUVM^OL`WYV[LPUV]LYZV`WYV[LPUHUK 5 casein for increasing MPS. 4 5

Tang JE and Phillips SM. Curr Opin Clin Nutr Metab Care.  "! Tang JE, et al. J Appl Physiol. "!  

For more information, visit www.nationaldairycouncil.org/wheyprotein © 2011 NATIONAL DAIRY COUNCIL® FMD11469

Research Overview: Benefits of Protein Enhance Recovery /ŶŇƵĞŶĐĞŽĨĐĂƌLJĚƌĂƚĞͲƉƌŽƚĞŝŶďĞǀĞƌĂŐĞŽŶĐLJĐůŝŶŐ( ĞŶĚƵƌĂŶĐĞĂŶĚŝŶĚŝĐĞƐŽĨŵƵƐĐůĞĚŝƐƌƵƉƟŽŶ( Summary:;OPZYHUKVTPaLKJYVZZV]LYZ[\K`L_HTPULK[OLPTWHJ[VMH carbohydrate-protein beverage (CHO+Pro) consumed every 15 minutes during J`JSPUNVU[PTL[VL_OH\Z[PVUTHYRLYZVMT\ZJSLKPZY\W[PVUHUKZ\IZLX\LU[ muscle function compared to a placebo (PLA), and carbohydrate beverages matched for carbohydrate (CHO) or total calories (CHO-CHO) in a group of 12 trained male cyclists. Blood samples were taken before and after each ride to determine changes in markers of muscle disruption [serum myoglobin (Mb) levels and plasma creatine kinase (CK) levels]. A muscle-function test (leg L_[LUZPVUZH[ 9LWL[P[PVU4H_PT\THUKYH[PUNZVMT\ZJSLZVYLULZZ ^LYLKL[LYTPULKeOHM[LYLHJO[YPHS7HY[PJPWHU[ZYVKLZPNUPÄJHU[S`SVUNLYPU the CHO+Pro (18%) and CHO-CHO (13%) trials compared to PLA. Markers of T\ZJSLKPZY\W[PVUWVZ[L_LYJPZL^LYLSV^LYMVY[OL*/67YVJVTWHYLK[VHSSV[OLY NYV\WZ7VZ[L_LYJPZLSLNL_[LUZPVUZH[ 94^LYLZPNUPÄJHU[S`NYLH[LYMVY*/67YVJVTWHYLK[V*/6*/6*/6HUK 73(>OPSLWVZ[L_LYJPZLT\ZJSLZVYLULZZKPKUV[KPMMLYHJYVZZ[YPHSZ[OLPTWYV]LKT\ZJSLM\UJ[PVUHUK[OLH[[LU\H[LK YPZLPU*2HUK4IHM[LY*/67YVPUNLZ[PVUTH`OH]LWYHJ[PJHSPTWSPJH[PVUZMVYWLYMVYTHUJLPUZ\IZLX\LU[L_LYJPZL 6 ;OPZTPNO[ILTVZ[ILULÄJPHS[VH[OSL[LZ^OVLUNHNLPU]LY`OHYKSVUNVYMYLX\LU[L_LYJPZL

Reduce Muscle Loss ŝĞƚĂƌLJƉƌŽƚĞŝŶƌĞĐŽŵŵĞŶĚĂƟŽŶƐĂŶĚƚŚĞƉƌĞǀĞŶƟŽŶŽĨƐĂƌĐŽƉĞŶŝĂ( Summary: The review highlights that in addition to total protein intake (g/d), the amount of protein consumed at each meal is another critical factor to consider when developing dietary recommendations for older persons to aid in the prevention VYZSV^PUNVMHNLYLSH[LKT\ZJSLSVZZZHYJVWLUPH:WLJPÄJHSS`YLZLHYJOZ\WWVY[Z[OLJVUZ\TW[PVUVMNYHTZ VMWYV[LPUH[LHJOTLHS[VTH_PTHSS`Z[PT\SH[LT\ZJSLWYV[LPUZ`U[OLZPZPU[OPZWVW\SH[PVU Consuming protein in amounts less than 20 g per meal or with carbohydrates has been shown to blunt the process of muscle protein synthesis 7 which over time, may contribute to greater loss of muscle in older adults.

ŝĞƚĂƌLJƉƌŽƚĞŝŶŝŶƚĂŬĞŝƐĂƐƐŽĐŝĂƚĞĚǁŝƚŚůĞĂŶŵĂƐƐĐŚĂŶŐĞŝŶŽůĚĞƌ͕ĐŽŵŵƵŶŝƚLJͲĚǁĞůůŝŶŐĂĚƵůƚƐ͗ƚŚĞŚĞĂůƚŚ͕ ĂŐŝŶŐ͕ĂŶĚďŽĚLJĐŽŵƉŽƐŝƟŽŶ;,ĞĂůƚŚͿƐƚƵĚLJ( Summary:;OPZSVUNP[\KPUHSZ[\K`L_HTPULK[OLHZZVJPH[PVUIL[^LLUKPL[HY`WYV[LPUPU[HRLHUKJOHUNLZPUSLHUIVK`THZZ over a 3-year period in a group of men and women aged 70-79 years. After adjusting for total energy intake, protein intake ^HZHZZVJPH[LK^P[OJOHUNLZPUSLHUIVK`THZZ:WLJPÄJHSS`HK\S[ZPU[OLOPNOLZ[X\PU[PSLVMWYV[LPUPU[HRLTLKPHUVMN WYV[LPURNIVK`^LPNO[KSVZ[HWWYV_PTH[LS` SLZZSLHUTHZZJVTWHYLK[VHK\S[ZPU[OLSV^LZ[X\PU[PSLVMWYV[LPUPU[HRL (0.7 g protein/kg body weight/d) (0.5 kg compared to 0.9 kg lean mass respectively). These results suggest that consuming low amounts of protein may be a risk factor for increased muscle loss (sarcopenia) in older adults, while a higher protein 8 KPL[TH`OLSWWYLZLY]LT\ZJSLTHZZHZ^LHNL.

6 7 8

Valentine RJ, et al. Int J Sport Nutr Exerc Metab."! Paddon-Jones D and Rasmussen BB. Curr Opin Clin Nutr Metab Care "!  Houston DK, et al. Am J Clin Nutr."!

For more information, visit www.nationaldairycouncil.org/wheyprotein © 2011 NATIONAL DAIRY COUNCIL® FMD11469