Micronutrients & recovery
Whey protein supplementation significantly increases serum levels of essential and branched-chain amino acids while reducing serum creatinine kinase and myoglobin levels in athletes compared to control groups.
If you are an athlete, consuming whey protein after training can help boost your amino acid levels and reduce markers of muscle damage (like creatinine kinase and myoglobin) compared to not taking it or taking other proteins. This may aid in recovery and performance. Ensure your supplement is compliant with anti-doping regulations.
Meta-analysis has shown that WPS has significantly overall increased the level of essential amino acids level by 624.03 nmol/L... and branched-chain amino acids level by 458.57 nmol/L... Moreover, was observed to decrease myoglobin level by 11.74 ng/ml... and creatine kinase level by 47.05 U/L... compared to the control group.
Why this rating
It is a systematic review and meta-analysis of 15 studies, but the paper notes high heterogeneity (I2=100% for amino acids) and potential publication bias.
Source
Effectiveness of whey protein supplements on the serum levels of amino acid, creatinine kinase and myoglobin of athletes: a systematic review and meta-analysis
Fui-Ching Lam et al. · Systematic Reviews · 2019
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