PHRM 221 Lecture Notes - Lecture 24: Whey Protein Isolate, Green Tea, Whey Protein
Document Summary
Week 24: sports supplements & nutrition (part 1) Explain the indications for whey protein, creatine, bcaas, caffeine, green tea extract. Discuss evidence for use in the athletic context. Commonly used by physically active individuals to achieve daily protein targets. Useful to reach daily caloric intake goals. Slower digestion compared to whey longer acting. Systematic review of 9 rcts, n=455, 2 weeks to 15 months. Systematic review, meta-analysis, 49 rcts, n=1863, 6 weeks. Increased resistance exercise training (ret) induced improvements in 1rm strength. Increase in fat free mass (ffm) by 0. 3 kg. Conclusion : protein supplementation is more effective at improving fat free mass in young or resistance trained compared to older or untrained individuals. Systematic review, meta-analysis of 28 rcts, n=1358, duration 1-104 weeks. High protein group had minimally higher gfr. No difference in change in gfr from baseline. Sedentary lifestyle, no goals to adjust body composition. Regularly active or attempting to lose body fat while preserving lean body mass.
