Check out some of the latest science examining the health benefits of protein and whey protein*

Sports & Exercise | Satiety / Weight Management | Aging | Miscellaneous

 Sports & Exercise

Title: Supplemental protein during heavy cycling training and recovery impacts skeletal muscle and heart rate responses but not performance
Source: Nutrients. 2016;8(9):550. doi: 10.3390/nu8090550
Authors: D’Lugos AC, Luden ND, Faller JM, et al.

Title: The response of muscle protein synthesis following whole-body resistance exercise is greater following 40g than 20g of ingested whey protein
Source: Physiol Rep. 2016;4(15):e12893. doi: 10.14814/phy2.12893.
Authors: Macnaughton LS, Wardle SL, Witard OC, et al.

Title: Eight weeks of pre- and post-exercise whey protein supplementation increases lean body mass and improves performance in division iii collegiate female basketball players 
Source: Appl Physiol Nutr Metab. 2016; 41 (3): 249-254. doi: 10.1139/apnm-2015-0463.
Authors: Taylor LW, Wilborn C, Roberts MD, White A, and Dugan K.

Title: Effects of whey protein alone or as part of a multi-ingredient formulation on strength, fat-free mass, or lean body mass in resistance-trained individuals: a meta-analysis 
Source: Sports Med. 2016; 46 (1): 125-137. doi: 10.1007/s40279-015-0403-y.
Authors: Naclerio F and Larumbe-Zabala E.

Title: Role of ingested amino acids and protein in the promotion of resistance exercise–induced muscle protein anabolism
Source: J Nutr. 2016; 146 (2): 155-183. doi: 10.3945/jn.114.203208.
Authors: Reidy PT and Rasmussen BR.

Title: Considerations for Protein Intake in Managing Weight Loss in Athletes
Source: Eur J Sport Sci. 2015; 15(1): 21-8
Authors: Murphy CH, Hector AJ, and Phillips SM.

Title: Effect of whey protein hydrolysate on performance and recovery of top-class orienteering runners
Source: Int J Sport Nutr Exerc Metab. 2015; 25(2): 97-109.
Authors: Hansen M, Bangsbo J, Jensen J, Bibby BM, and Madsen K.

Title: Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy
Source: Front. Physiol. 2015; 6: 245. doi: 10.3389/fphys.2015.00245
Authors: Morton RW, McGlory C, and Phillips SM.

Title: Effects of whey protein and resistance exercise on body composition: a meta-analysis of randomized controlled trials
Source: Journal of the American College of Nutrition. 2014; 33:2, 163-175.
Authors: Miller PE, Alexander DD, Perez V.

Title: Resistance training and protein intake synergistic effects: practical aspects
Source: Nutrition. 2014. doi: 10.1016/j.nut.2013.12.017 [Epub ahead of print].
Authors: Guimarães-Ferreira L, Cholewa J, Naimo MA, Zhi X, Magagnin D, Dal Ponte de Sá RB, Streck EL, da Silva Teixeira T, Zanchi NE.

Title: Reduced resting skeletal muscle protein synthesis is rescued by resistance and protein ingestion following short-term energy deficit
Source: American Journal of Physiology – Endocrinologyy and Metabolism. 2014 March 4; doi: 10.1152/ajpendo.00590.2013 [Epub ahead of print].
Authors: Areta JL, Burke LM, Camera DM, et al.

Title: Effect of whey protein isolate on rehydration after exercise
Source: Amino Acids. 2014. doi: 10.1007/s00726-014-1680-8 [Epub ahead of print].
Authors: James LJ, Mattin L, Aldiss P, Adebishi R, Hobson RM.

Title: Nutritional regulation of muscle protein synthesis with resistance exercise:  strategies to enhance anabolism
Source: Nutr Metab (Lond). 2012; 9(1): 40.
Authors: Churchward-Venne TA, Burd NA, Phillips SM and EM Research Group.

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 Satiety / Weight Management

Title: Diets higher in animal and plant protein are associated with lower adiposity and do not impair kidney function in US adults
Source: Am J Clin Nutr. 2016;104:743-9. doi: 10.3945/ajcn.116.133819.
Authors: Berryman CE, Agarwal S, Lieberman HR, Fulgoni III VL, and Pasiakos SM.

Title: Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial
Source: Am J Clin Nutr. 2016. doi: 10.3945/ajcn.115.119339.
Authors: Longland TM, Oikawa SY, Mitchell CJ, Devries MC, and Phillips SM.

Title: Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis
Source: Nutr Rev. 2016; 74 (3): 210-224. doi: 10.1093/nutrit/nuv065.
Authors: Kim JE, O’Connor LE, Sands LP, Slebodnik MB, and Campbell WW.

Title: The Role of Protein in Weight Loss and Maintenance
Source: Am J Clin Nutr. 2015; doi: 10.3945 [Epub ahead of print].
Authors: Leidy HJ, Clifton PM, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, and Mattes RD.

Title: A high whey protein-, leucine-, and vitamin D-enriched supplement preserves muscle mass during intentional weight loss in obese older adults: a double-blind randomized controlled trial
Source: The American Journal of Clinical Nutrition. 2015 Feb; 101(2):279-86.
Authors: Verreijen AM, Verlaan S, Engberink MF, Swinkels S, de Vogel-van den Bosch J, Weijs PJ.

Title: Whey protein supplementation preserves postprandial myofibrillar protein synthesis during short-term energy restriction in overweight and obese adults
Source: The Journal of Nutrition. 2015 Feb; 145(2):246-52.
Authors: Hector AJ, Marcotte GR, Churchward-Venne TA, Murphy CH, Breen L, von Allmen M, Baker SK, Phillips SM.

Title: Optimized Dietary Strategies to Protect Skeletal Muscle Mass During Periods of Unavoidable Energy Deficit
Source: The FASEB Journal. 2015; 29(4): 1136-1142.
Authors: Pasiakos SM, Margolis LM, and Orr JS.

Title: Weight loss maintenance in overweight subjects on ad libitum diets with high or low protein content and glycemic index: the diogenes trial 12 month results
Source: Int J Obes (Lond). 2014 Mar 28. doi: 10.1038/ijo.2014.52 [Epub ahead of print].
Authors: Aller EJG, Larsen TM, Holst C, et al.

Title: Interactive effects of an isocaloric high-protein diet and resistance exercise on body composition, ghrelin, and metabolic and hormonal parameters in untrained young men: a randomized clinical trial
Source: Journal of Diabetes Investigation. 2014; 5(2): 242-247.
Authors: Kim HH, Kim YJ, Lee SY, et al.

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Title: Whey protein isolate improves vitamin b12 and folate status in elderly Australians with subclinical deficiency of vitamin b12
Source: Mol Nutr Food Res. 2016. doi: 10.1002/mnfr.201600915.
Authors: Dhillon VS, Zabaras D, Almond T, et al.

Title: Protein intake and mobility limitation in community-dwelling older adults: the health abc study
Source: J Am Geriatr Soc. 2017. doi: 10.1111/jgs.14856.
Authors: Houston DK, Tooze JA, Garcia K, et al.

Title: Dietary protein supplementation in the elderly for limiting muscle mass loss
Journal: Amino Acids. 2017;49:33. doi: 10.1007/s00726-016-2355-4.
Authors: Lancha AH, Zanella R, Tanabe SGO, Andriamihaja M, and Blachier F

Title: Relation between mealtime distribution of protein intake and lean mass loss in free-living older adults of the NuAge study
Source: Am J Clin Nutr. 2016;104(1):694-703. doi: 10.3945/ajcn.116.130716.
Authors: Farsijani S, Morais JA, Payette H, et al.

Title: Protein requirements during aging
Source: Nutrients. 2016;8(8):492. doi:10.3390/nu8080492.
Authors: Courtney-Martin G, Ball RO, Pencharz PB, and Elango R.

Title: Improved function with enhanced protein intake per meal: a pilot study of weight reduction in frail, obese older adults
Source: J Gerontol A Biol Sci Med Sci. 2016;00(00):1-7. doi: 10.1093/gerona/glv210.
Authors: Porter Starr KN, Peiper CF, Orenduff MC, et al.

Title: Per meal dose and frequency of protein consumption is associated with lean mass and muscle performance
Source: Clin Nutr. 2016. doi: 10.1016/j.clnu.2016.04.002.
Authors: Loenneke JP, Loprinzi PD, Murphy CH, and Phillips SM.

Title: Dietary protein to maintain muscle mass in aging: a case for per-meal protein recommendations
Source: J Frailty Aging. 2016;5(1):49-58. doi: 10.14283/jfa.2016.80.
Authors: Murphy CH, Oikawa SY, and Phillips SM.

Title: Protein supplementation at breakfast and lunch for 24 weeks beyond habitual intakes increases whole-body lean tissue mass in healthy older adults
Source: J Nutr. 2016; 146 (1): 65-69. doi: 10.3945/jn.115.219022.
Authors: Norton C, Toomey C, McCormack WG, et al.

Title: Whey protein, amino acids, and vitamin d supplementation with physical activity increases fat-free mass and strength, functionality, and quality of life and decreases inflammation in sarcopenic elderly
Source: Am J Clin Nutr. 2016; 103 (3): 830-840. doi: 10.3945/ajcn.115.113357.
Authors: Rondanelli M, Klersy C, Terracol G, et al.

Title: What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult?
Source: Sports Med. 2016; 1-8. doi: 10.1007/s40279-016-0504-2.
Authors: Churchward-Venne TA, Holwerda AM, Phillips SM, and van Loon LJ.

Title: Growing older with health and vitality: a nexus of physical activity, exercise and nutrition
Source: Biogerontology. 2016; Epub ahead of print. doi: 10.1007/s10522-016-9637-9.
Authors: Witard OC, McGlory C, Hamilton DL, and Phillips SM.

Title: Higher protein intake is associated with higher lean mass and quadriceps muscle strength in adult men and women 
Source: J. Nutr. 2015; 145(7): 7 1569-1575.
Authors: Sahni S, Mangano KM, Hannan MT, Kiel DP, and McLean RR.

Title: Hypoenergetic Diet-Induced Reductions in Myofibrillar Protein Synthesis are Restored with Resistance Training and Balanced Daily Protein Ingestion in Older Men
Source: Am J Physiol Endocrinol Metab. 2015; doi: 10.1152/ajpendo.00550.2014 [epub ahead of print].
Authors: Murphy CH, Churchward-Venne TA, Mitchell CJ, Kolar NM, Kassis A, Karagounis LG, Burke LM, Hawley JA, Phillips SM.

Title: Protein and Healthy Aging
Source: Am J Clin Nutr. 2015; doi: 10.3945 [Epub ahead of print].
Authors: Paddon-Jones D, Campbell WW, Jacques PF, Kritchevsky SB, Moore LL, Rodriguez NR, and van Loon LJC.

Title: A practical dietary strategy to maximize the anabolic response to protein in aging muscle
Source: The Journals of Gerontol. Series A. 2015 Jan;70(1):55-6.
Authors: Drummond MJ.

Title: Nutritional supplements in support of resistance exercise to counter age related sarcopenia
Source: Adv Nutr. 2015; 6: 452-460.
Authors: Phillips SM.

Title: Muscle strength gains during resistance exercise training are attenuated with soy compared with dairy or usual protein intake in older adults: A randomized controlled trial
Source: Clinical Nutrition. 2015 Feb 7. [Epub ahead of print].
Authors: Thomson RL, Brinkworth GD, Noakes M, Buckley JD.

Title: Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group
Source: Cin Nutr. 2014 Apr 24. pii: S0261-5614(14)00111-3. doi: 10.1016/j.clnu.2014.04.007 [Epub ahead of print].
Authors: Deutz NEP, Bauer JM, Barazzoni R, et al.

Title: Dietary protein and muscle in older persons
Source: Curr Opin Clin Nutr Metab Care. 2014; 17:5-11.
Authors: Paddon-Jones D, Leidy H.

Title: Activation of motor signaling in young and old human skeletal muscle in response to combined resistance exercise and whey protein ingestion 
Source: Appl Physiol Nutr Metab. 2012; 37(1): 21-30.
Authors: Farnfield MM, Breen L, Carey KA, Garnham A and Cameron-Smith D.

Title: Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men
Source: British Journal of Nutrition. February 2012 [Epublished ahead of print].
Authors: Yang Y, Breen L, Burd NA, Hector AJ, Churchward-Venne TA, Josse AR, Tarnopolsky MA, and Phillips SM.

Title: Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate vs. micellar casein at rest and after resistance exercise in elderly men
Source: British Journal of Nutrition. February 2012 [Epublished ahead of print].
Authors: Burd NA, Yang Y, Moore DR, Tang JE, Tarnopolsky MA and Phillips SM.

Title: Amino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly men 
Source: AJP – Endo. February 2012 [Epublished ahead of print].
Authors: Pennings B, Groen BBL, de Lange A, Gijsen AP, Zorenc AH, Senden JMG and van Loon LJC.

Title: Leucine supplementation chronically improves muscle protein synthesis in older adults consuming the rda for protein
Source: Clin Nutr. February 2012. [Epublished ahead of print].
Authors: Casperson SL, Sheffield‐Moore M, Hewlings SJ and Paddon‐Jones D.


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Title: Protein ‘requirements’ beyond the RDA: implications for optimizing health
Source: Appl Physiol Nutr Metab. 2016; 41: 1-8. doi:
Authors: Phillips SM, Chevalier S, and Leidy HJ.

Title: Protein: A nutrient in focus
Source: Appl. Physiol. Nutr. Metab. 2015; 40: 1-7.
Authors: Arentson-Lantz E, Clairmont S, Paddon-Jones D, Tremblay A, and Elango R.

Title: Defining meal requirements for protein to optimize metabolic roles of amino acids
Source: Am J Clin Nutr. 2015; doi: 10.3945 [Epub ahead of print].
Authors: Layman DK, Anthony TG, Rasmussen BB, Adams SH, Lynch CJ, Brinkworth GD, and Davis TA.

Title: Effective Translation of Current Dietary Guidance: Understanding and Communicating the Concepts of Minimal and Optimal Levels of Dietary Protein
Source: Am J Clin Nutr. 2015; doi: 10.3945 [Epub ahead of print].
Authors: Rodriguez NR and Miller SL.

Title: Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults
Source: J Nutr. 2014. doi: 10.3945/jn.113.185280 [Epub ahead of print].
Authors: Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M,  Layman DK, Paddon-Jones D.

Title: Co‐ingestion of whey protein and casein in a mixed meal—demonstration of a more sustained anabolic effect of casein
Source: Am J Physiol Endocrinol Metab. May 2012 [Epublished ahead of print].
Authors: Soop M, Nehra V, Henderson GC, Boirie Y, Ford GC and Nair KS.

Title: Protein intake, calcium balance and health consequences
Source: European Journal of Clinical Nutrition. 2012; 66(3): 281-95.
Authors: Calvez J, Poupin N, Chesneau C, Lassale C, Tome D.


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*Select studies and review papers published within the last 5 years