BEST MUSCLE PUMP SUPPLEMENT: WHEY PROTEIN?

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ARTICLE OVERVIEW

• • Whey protein may not only be useful for muscle gain but may also be the best muscle pump supplement not being taken.
  • Whey Protein seems to be more beneficial than casein for muscle pumps and vasodilation.
  • Consuming a homemade whey protein powder (i.e., milk with greek yogurt) daily may lead to lower blood pressure responses.
  • Whey protein can reduce blood pressure through mechanisms related to the inhibition of angiotensin II, increasing nitric oxide, or increasing flow-mediated dilation.
    

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Introduction

Whey protein and resistance exercise go together like peanut butter and jelly (i.e., whey protein and mass). The newest research shows it’s not just weight lifters that should be consuming whey protein powders but endurance athletes as well. The original whey protein powder was consumed with milk or water. Whey protein with milk has a higher protein content for those looking to maximize protein synthesis after exercise. Whey protein with milk or water after a workout is considered the best post-workout supplement an athlete can consume. Gymgoers looking for a more advanced whey protein powder, such as mass gainers, consume creatine and whey protein together.

Muscle pumps may even contribute to muscle growth.

Some new supplement companies allow you to make your own whey protein blends. You can choose which ratios of whey protein you want to include (i.e., whey protein concentrate, isolate, and hydrolysates). Whey protien is not only a muscle builder but is may be a good muscle pump supplement as well.

Some may question the difference between mass gainers vs. whey protein powders. Protein and mass gainers usually contain a whey/ casein blend protein with added calories from carbohydrates and fats. Mass gainers with whey protein/casein or weight gainers are designed to increase weight by increasing calories.

A high-quality whey protein powder has traditionally been used post-workout to lose weight, build muscle, increase protein synthesis, and reduce appetite. I don’t want to bore you with another article that has been posted a million times about the benefits of whey protein for improving body composition. Still, I want to discuss a lesser-known benefit of whey and dairy protein, whey protein’s ability to increase blood flow and improve cardiovascular health.

HIGH QUALITY DAIRY PROTEINS MAY IMPROVE VASCULAR RESPONSES

Epidemiological studies have shown an inverse association between milk consumption and blood pressure.(1) Milk contains several potentially bioactive compounds, but scientists have yet to confirm which bioactive constituents in milk may be responsible for the beneficial effects. Thus, lower blood pressure makes why a good muscle pump supplement.

The antihypertensive (i.e., reduce blood pressure) properties of dairy protein-derived bioactive peptides are thought to act primarily via the renin-angiotensin system (RAS), a major regulator of blood pressure control. RAS activates the hormone angiotensin I, which is converted to angiotensin II, a potent vasoconstrictor, by the action of ACE on the surface of vascular endothelial cells.

Whey and Angiotensin II

An increase in angiotensin II will constrict blood vessels, resulting in increased blood pressure. People with high blood pressure are often prescribed ACE inhibitors to reduce blood pressure by inhibiting the angiotensin II pathway. Interestingly, some people have greater increases in blood pressure during strength training than others due to a genetic predisposition of genes related to increased angiotensin II.(2) Most studies have shown that whey protein has the most beneficial effects on those with raised blood pressure, whereas the results are mixed in people with normal blood pressure. Consuming a homemade whey protein powder (i.e., milk with greek yogurt) daily can lead to lower blood pressure responses. Whey protein with greek yogurt also has more protein than whey protein alone.

CASEIN VS WHEY FOR MUSCLE PUMPS

How long your muscles stay pumped after a workout can depend on your salt intake, carbohydrates, exercise intensity, and exercise selection (i.e., compound exercises vs. isolation exercises). Despite different protein sources, casein and whey protein are rich in essential amino acids and are part of the dairy family; whey protein has an edge in enhancing blood flow. Whey protein seems more effective muscle pump supplement in physiological systems than casein due to faster digestion and absorption kinetics, in addition to the presence of bioactive components.

A previous study compared whey protein to casein and reported a decrease in blood pressure after both whey-protein concentrate and isolate and sodium-caseinate supplementation for 12 weeks; however, they showed improvements in arterial stiffness (i.e., arterial stiffness means there is a decrease in the elasticity of the arteries resulting in a greater risk of cardiovascular disease) only after whey-protein consumption.(3) This suggests that whey protein has an advantage over casein in improving blood flow to muscle fibers making it a good muscle pump supplement.

Health Benefits of Whey Protein

The protein beta-lactoglobulin in whey protein contains anti-hypertensive peptides, which lower blood pressure as significantly as angiotensin-converting enzyme (ACE) inhibitors.

Recent research has shown that bioactive whey peptides may be involved in these functions:

• ACE inhibitory activity, Anti-thrombotic activity (i.e., Reducing the formation of clots), and Cholesterol-reducing activity

One study administered a high-fat meal at breakfast and lunch, and the subjects consumed either 28 grams of casein, whey, or a placebo. Both casein and whey proteins improved blood pressure responses, vascular function, glucose, and lipid metabolism.

Whey protein resulted in greater blood pressure responses compared to casein. The reductions in blood pressure were WHEY PROTEIN>CASEIN>MALTODEXTRIN. Whey protein also improved flow-mediated dilation (i.e., flow-mediated dilation measures the widening of the arteries and blood flow) compared to casein or maltodextrin.(4)

Another study compared subjects who consumed a control drink (i.e., maltodextrin), whey protein (i.e., 28 grams twice a day), or casein (i.e., 28 grams twice a day). Compared with the control, whey protein and casein improved cardiovascular health by improving blood flow and markers of endothelial function; the whey protein group had a slight advantage, significantly lowering 24-hour blood pressure.

The whey protein and casein groups decreased total cholesterol, but only whey protein reduced triglycerides.(5) A recent meta-analysis found that whey protein significantly improved endothelial function by improving flow-mediated dilation.(6) All the research seems to point to whey as an effective muscle pump supplement.

Whey Protein and Inflammation

Whey proteins may also enhance blood flow by reducing inflammation. It has several potential antioxidant properties, including antioxidant peptides and enhancing glutathione production. Glutathione is a major antioxidant produced by our cells, protecting them from “free radicals,” and it is also known as a very important cell-detoxifying agent.

Whey protein can improve blood flow and reduce the risk of cardiovascular diseases, such as increased nitric oxide, reduced inflammation, and inhibiting angiotensin II responses.(7) In a 2021 study, 27 grams of whey protein was able to improve blood flow and vascular function in patients with heart failure after 12 weeks.(8)

Whey Protein and Blood Pressure Results

“A previous study compared whey protein to casein and reported a decrease in blood pressure after both whey-protein and sodium-caseinate supplementation for 12 weeks; however, they showed improvements in arterial stiffness (i.e., arterial stiffness means there is a decrease in the elasticity of the arteries resulting in a greater risk of cardiovascular disease) only after whey-protein consumption.(3) This suggests that whey protein has an advantage over casein in improving vascular health. ”

WHY YOU SHOULD BE TAKING WHEY PROTEIN IF YOU TAKE A PRE WORKOUT

It’s well documented that caffeine and other stimulants (i.e., bitter orange) based pre-workout can increase blood pressure.(9-13) Considering the number of athletes that take pre-workouts and other stimulants, increasing protein intake by taking high-quality whey protein isolate may counteract some of the negative cardiovascular effects of pre-workouts.

Whey protein before a workout may be the best muscle pump supplement lifters should take. Some have suggested adding salt for muscle pumps or glycerol for muscle pumps.We want the best workouts, and most athletes like to use pre-workouts and other stimulants to enhance performance. Consuming a whey protein shake daily can promote cardiovascular benefits beyond the standard recommendations of using whey protein to improve body composition. Other components in whey protein, such as calcium, magnesium, zinc, B vitamins, and certain lipid fractions, may also help reduce the overall risk of cardiovascular disease. 

REFERENCES

1.         Elwood PC, Pickering JE, Givens DI, Gallacher JE. The consumption of milk and dairy foods and the incidence of vascular disease and diabetes: an overview of the evidence. Lipids 2010; 45(10): 925-39.

2.         Delmonico MJ, Ferrell RE, Meerasahib A, et al. Blood pressure response to strength training may be influenced by angiotensinogen A-20C and angiotensin II type I receptor A1166C genotypes in older men and women. J Am Geriatr Soc 2005; 53(2): 204-10.

3.         Pal S, Ellis V. The chronic effects of whey proteins on blood pressure, vascular function, and inflammatory markers in overweight individuals. Obesity (Silver Spring) 2010; 18(7): 1354-9.

4.         Fekete ÁA, Giromini C, Chatzidiakou Y, Givens DI, Lovegrove JA. Whey protein lowers systolic blood pressure, and Ca-caseinate reduces serum TAG after a high-fat meal in mildly hypertensive adults. Scientific Reports 2018; 8(1).

5.         Fekete Á A, Giromini C, Chatzidiakou Y, Givens DI, Lovegrove JA. Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertension: results from the chronic Whey2Go randomized controlled trial. Am J Clin Nutr 2016; 104(6): 1534-44.

6.         Hajizadeh-Sharafabad F, Sharifi Zahabi E, Tarighat-Esfanjani A. Role of whey protein in vascular function: a systematic review and meta-analysis of human intervention studies. Br J Nutr 2021: 1-14.

REFERENCES

7.         Price D, Jackson KG, Lovegrove JA, Givens DI. The effects of whey proteins, their peptides and amino acids on vascular function. Nutrition Bulletin 2022; 47(1): 9-26.

8.         Lorenzo A, Santos EMD, Bello Moreira AS, Huguenin GVB, Tibirica E. Dietary supplementation with whey protein improves systemic microvascular function in heart failure patients: a pilot study. Braz J Med Biol Res 2021; 54(6): e10577.

9.         Cameron M, Camic CL, Doberstein S, Erickson JL, Jagim AR. The acute effects of a multi-ingredient pre-workout supplement on resting energy expenditure and exercise performance in recreationally active females. Journal of the International Society of Sports Nutrition 2018; 15: 1-.

10.       Vukovich MD, Schoorman R, Heilman C, Jacob P, 3rd, Benowitz NL. Caffeine-herbal ephedra combination increases resting energy expenditure, heart rate and blood pressure. Clin Exp Pharmacol Physiol 2005; 32(1-2): 47-53.

11.       Bui LT, Nguyen DT, Ambrose PJ. Blood pressure and heart rate effects following a single dose of bitter orange. Ann Pharmacother 2006; 40(1): 53-7.

12.       Erickson JR, Camic CL, Jagim AR, et al. Effects of One Versus Two Doses of a Multi-Ingredient Pre-Workout Supplement on Metabolic Factors and Perceived Exertion during Moderate-Intensity Running in Females. Sports (Basel) 2020; 8(4).

13.       Cameron M, Camic CL, Doberstein S, Erickson JL, Jagim AR. The acute effects of a multi-ingredient pre-workout supplement on resting energy expenditure and exercise performance in recreationally active females. J Int Soc Sports Nutr 2018; 15: 1.

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