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PROTEIN SUPPLEMENTATION OF ANIMAL AND PLANT SOURCE

Protein Supplementation of Animal and Plant Source Powders: A Literature Review
Dillon Malloy
EXSC 225 Exercise Physiology
Final Project
20 November 2015

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PROTEIN SUPPLEMENTATION OF ANIMAL AND PLANT SOURCE

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Protein Supplementation of Animal and Plant Source Powders:
A Literature Review
Dillon Malloy
Background
Protein supplementation is used by many as a way to meet dietary
recommendations for daily substrate intake
...
There are two primary categories of protein: animal-derived and plant-derived
sources
...
Soy and rice are two of the more common plantderived proteins that will be assessed in this review
...
However, the ongoing controversy of protein supplementation
revolves around which type or source of protein is most efficient and effective for use
within the body
...
The purpose of this
literature review is to determine which type of protein is the most effect as a powdered
supplement for improving the body and increasing abilities following exercise
...
The primary reason why whey is
considered to be the most common and popular animal-derived and milk based protein
is because of its high quality and high content in essential amino acids (Candow, 2006)
...
Studies have
been completed in order to measure and assess the use of whey protein for body
composition and exercise performance following physical training
...
al
...
The program lasted eight weeks with training measures such as one
repetition maximum (1RM) in various exercises as well as overall body composition
taken for comparison
...
In another study completed by Tang &
et
...
, six young males who participated in regular whole body resistance training was
supplemented with whey protein to assess muscle protein synthesis
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Although whey protein showed an
increase in muscle tissue synthesis, blood amino acid concentration, and plasma insulin
concentration, there was no statistical significance available for these results (Tang,
2009)
...
As previously mentioned, whey protein is
considered to be the more popular and preferred animal source powdered supplement,
but there is limited significant data to support any claim that whey is substantially
efficient or effective
...
Although this
is another type of milk based protein, it is because of the coagulative property of casein
which inhibits whole body protein breakdown that it resides as a less popular substrate
for supplementation in comparison to whey (Tang, 2009)
...
al
...
The
program lasted eight weeks with training measures such as one repetition max (1RM) in
various exercises as well as overall body composition taken for comparison
...
In another
study completed by Tang & et
...
, six healthy young males with regular whole body
resistance training participation were supplemented with casein protein and assessed
for muscle protein synthesis
...
Casein showed an overall increase in muscle protein synthesis and blood

PROTEIN SUPPLEMENTATION OF ANIMAL AND PLANT SOURCE

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amino acid concentration but did not change plasma insulin concentration; however,
there was no statistical significance to support these results (Tang, 2009)
...
As previously mentioned, whey is considered to be the more
dominant and popular animal-derived protein, but there is limited significant data to
support any claim that whey is superior to casein or that casein is substantially efficient
or effective
...
However, soy is considered
to be a lesser valued protein because plant sources often lack one or more essential
amino acids, which does not classify it as a complete protein (Joy, 2013)
...
In a study conducted by Tang & et
...
Blood draws and a muscle biopsy were
taken in order to measure the tissue and circulating metabolic effect of soy protein
following resistance training
...
In another study,
randomized and double-blind, completed by Candow & et
...
, nine subjects (six female

PROTEIN SUPPLEMENTATION OF ANIMAL AND PLANT SOURCE

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and three male) who were not previously involved in resistance training began a six
week exercise program with soy protein supplementation
...
Soy protein
supplementation showed beneficial effects on lean muscle mass and strength in
comparison to a placebo group with just resistance training; however no statistical
significance to support these results (Candow, 2006)
...
al
...
28
subjects in each group followed their program for 18 weeks and were assessed for body
composition and weight loss
...
These three
studies combined assessed the use of soy protein powder as a supplement for
improving exercise performance, body composition, protein synthesis, and weight loss
following resistance training
...
As
previously mentioned, animal-derived protein is considered to be the more dominant
and popular supplement to plant-derived sources, but there is limited significant data to
support any claim that whey or casein is superior to soy or that soy is substantially
efficient or effective
...
However, rice is considered to be an allergen
free source of protein and a good source of leucine, which is a specific type of branched
chain amino acid (BCAA) that makes up close to one-third muscle protein and helps
augment and speed skeletal muscle regeneration (Joy, 2013)
...
al
...
Lean muscle mass was
assessed using direct ultrasound, body composition determined using the dual
emissions x-ray absorptiometry machine, and muscle strength through one repetition
maximums (1RM)
...
Although muscle strength did not
increase noticeably following the completion of the program, body composition
decreased and lean muscle mass increased marginally; however, there was no
statistical significance to support these results (Joy, 2013)
...

Conclusion
Much of the controversy revolved around the supplementation of protein involves
the use of either plant-derived or animal-derived sources
...
However, the studies included in this review show
no significant evidence to support such claims
...
In addition to this, within the
subgroups themselves, no data has supported any claims that whey should be
considered superior to casein or soy superior to rice in regards to the efficiency or
effectiveness of each individual protein
...
However, with exercise and supplementation programs lasting as
long as 8 to 18 weeks in addition to one study that controlled the diet of its participants
prior to and during the program it should be considered that the reoccurring results are
independent of time or controlled nutrition
...
In addition to this, it cannot be
determined that animal-derived protein is superior in any way to plant-derived protein
with regards to the efficiency and effectiveness of the supplement following resistance
training
...
Therefore, the supplementation of protein
powder is subjective to the user, and the decision of which protein best suits the user
should be based on perception based factors as well as the chemical and nutritional
component of each protein versus the effects on performance or composition
...
G
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C
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, & Burke, D
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(2006)
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International Journal of Sport Nutrition and Exercise Metabolism, 16, 233
244
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, König, D
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, & et
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(2004)
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International Journal of Obesity, 28, 1349-1352
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M
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P
...
M
...
al
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The effects of 8 weeks of whey or
rice protein supplementation on body composition and exercise performance
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Tang, J
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, Moore, D
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, Kujbida, G
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, Tarnopolsky, M
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, & Phillips, S
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(2009)
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Journal of Applied Physiology, 107, 987-992
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D
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W
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, Williams, L
...
al
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The Effects of Preand Post-Exercise Whey vs
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Journal of Sports
Science and Medicine, 12, 74-79

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