This study compared consuming whey protein with different carbs sources after a workout
Here’s a review on a study that compared consuming whey protein with different carbs sources after a workout. I thought many of you, especially the LBC’ers, would find this interesting as many of us drink a whey/carb drink after a training session.
In this double-blind, randomized study, researchers split 40 healthy subjects who were experienced in weight training into 4 groups. Each group went through an intensive, full-body workout. However, after the workout, three of these groups were given 40g of whey protein with either 120g of sucrose, honey powder (dehydrated honey), or maltodextrin. The fourth group was given nothing at all (no protein or carbs) and served as the control.
Before the workout, the subjects had blood samples taken to measure levels of blood glucose, insulin, testosterone and cortisol. They also looked at the subject’s testosterone-to-cortisol ratio, as well as muscle and liver enzymes. After the workout, blood samples were taken again at 30, 60, 90 and 120 minutes.
What the researchers found was that glucose levels were fairly close between the subjects who consumed carbs. That being said, the group who ingested honey powder had slightly higher blood glucose levels 30 minutes post-workout, but this declined over the next half-an-hour. After that blood glucose levels became fairly comparable over the next hour between groups. Also, there was no significant difference in insulin levels post-workout regardless of what carb source was consumed. Furthermore, there was no difference in testosterone, cortisol, testosterone:cortisol, or muscle and liver enzymes when the subjects consumed any of the carbs with protein.
What this study suggests is that combining any of these carbs with whey protein doesn’t really give much of an advantage over the other, which is something to consider the next time you have a post-workout shake/meal.And now you know.
Krieder, RB et al. Effects of ingesting protein with various forms of carbohydrate following resistance-exercise on substrate availability and markers of anabolism, catabolism, and immunity. J Int Soc Sports Nutr. 2007 Nov 12;4:18.