> ## Content Index
> Fetch the complete content index at: https://www.foodconsumer.org/llms.txt
> Use this file to discover other available public pages before exploring further.

# Whey protein supplements help build muscles
- URL: https://www.foodconsumer.org/whey_protein_supplements_muscle_0711130829/
- Published: 2013-07-11T21:28:00.000Z
- Updated: 2026-09-22T16:15:43.000Z
- Description: Over nine months of supervised resistance training, participants supplementing with whey gained 3.3 kg of lean body mass, against 2.3 kg for carbohydrate and 1.8 kg for soy protein. Fat mass did not change in any of the three groups.
- Author: Food Consumer
- Tags: Supplements, Nutrition, #vivvo-import

Thursday July 11, 2013 (foodconsumer.org) -- Whey protein supplementation during resistance training can help argument lean body mass, according to a new study in Journal of the American College of Nutrition.

Jeff S. Volek PhD, RDa from University of Connecticut in Storrs , CT and colleagues conducted the study and found lean body mass (muscle protein) gain greater in those using whey protein powder than those eating soy and carbohydrate after a nine-month supplementation regimen.

For the study, non-resistance trained men and women engaged in a supervised, whole body per iodized resistance training for nine months or 96 workouts. Three groups (22, 19 and 22) were assigned to consume daily isocarloric supplements, carbohydrates, whey protein and soy protein, respectively. Body composition was measured at baseline, 3, 6 and 9 months and plasma amino acid profiles were determined at baseline and 9 months.

The daily protein intake for carb, whey protein and soy protein was 1.1, 1.4 and 1.4 grams per kg of body mass, respectively.

It was found that those eating whey protein gained 3.3 kg lean body mass, compared to 2.3 kg in those eating carbohydrates and 1.8 kg in those eating soy protein. No change was observed in fat mass among three groups.

Fasting leucine concentrations were much higher in those eating whey proteins. The amino acid concentrations were positively associated with lean body mass responses.

The researchers concluded "Despite consuming similar calories and protein during resistance training, daily supplementation with whey was more effective than soy protein or isocaloric carbohydrate control treatment conditions in promoting gains in lean body mass."

Those who want to grow some muscle may eat some branched-chain amino acids including leucine, isoleucine and valine in addition to whey protein powder, which is available in the form of either whey protein isolates or whey protein concentrates. Branched chain amino acids are available as dietary supplements. (reporting by David Liu)