Спорт
Сывороточный протеин
Работает. Доказано: мышцы и профилактика саркопении: обширные МА.
Суть
Золотой стандарт белка: лейцин + полный амино-профиль; работает при силовых нагрузках и саркопении.
Что говорят исследования
Форма важна
Изолят при лактозной непереносимости.
20–40 г после тренировки.
Ориентир: лейцин ≥2.5 г на порцию..
Протеин сывороточный, порошок. Это просто еда в порошке: нужен, если белка в рационе мало.
Мифы
«Сам по себе строит мышцы»: без силовой нагрузки на саркопению нет (10 РКИ, 1154).
«Чем больше, тем лучше»: свыше 2.2 г/кг выгоды нет.
Осторожно
Сывороточный протеин (whey): золотой стандарт белка для спортсменов и пожилых.
Для мышечной массы: множество мета-анализов подтверждают эффективность при сочетании с силовыми тренировками.
Для саркопении у пожилых: работает.
Для гликемического контроля: улучшение постпрандиальной глюкозы.
Для потери веса: есть данные при сочетании с диетой.
Изолят vs. концентрат: изолят содержит больше белка.
Доза: 20-40 г/день.
С лекарствами
Из еды
Молочная сыворотка: молоко, кефир, творог; добавками экономно доедают белок, когда еды мало.
Источники
Improving sarcopenia in older adults: a systematic review and meta-analysis of randomized controlled trials of whey protein supplementation with or without resistance training. 2024 Journal Article, Meta-Analysis, Systematic Review
Effectiveness of Whey Protein Supplementation during Resistance Exercise Training on Skeletal Muscle Mass and Strength in Older People with Sarcopenia: A Systematic Review and Meta-Analysis. 2023 Meta-Analysis, Systematic Review, Journal Article
Effect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials. 2022 Journal Article, Systematic Review
Обзоры исследований: 45 в Europe PMC, самые цитируемые
Effects of whey protein and resistance exercise on body composition: a meta-analysis of randomized controlled trials. 2014 · цитирований: 80
Effects of Whey Protein, Leucine, and Vitamin D Supplementation in Patients with Sarcopenia: A Systematic Review and Meta-Analysis. 2023 · цитирований: 75
Partially hydrolyzed 100% whey protein infant formula and reduced risk of atopic dermatitis: a meta-analysis. 2010 · цитирований: 71
The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis. 2018 · цитирований: 69
Whey Protein Supplementation with or without Vitamin D on Sarcopenia-Related Measures: A Systematic Review and Meta-Analysis. 2023 · цитирований: 65
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. 2016 · цитирований: 63
Improving sarcopenia in older adults: a systematic review and meta-analysis of randomized controlled trials of whey protein supplementation with or without resistance training. 2024 · цитирований: 54
Effectiveness of Whey Protein Supplementation during Resistance Exercise Training on Skeletal Muscle Mass and Strength in Older People with Sarcopenia: A Systematic Review and Meta-Analysis. 2023 · цитирований: 49
Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis. 2018 · цитирований: 41
Whey protein supplementation and its potentially adverse effects on health: a systematic review. 2021 · цитирований: 33
Effects of whey protein on glycemic control and serum lipoproteins in patients with metabolic syndrome and related conditions: a systematic review and meta-analysis of randomized controlled clinical trials. 2020 · цитирований: 32
The effect of whey protein on the components of metabolic syndrome in overweight and obese individuals; a systematic review and meta-analysis. 2019 · цитирований: 32
Effect of whey protein supplementation on body composition changes in women: a systematic review and meta-analysis. 2018 · цитирований: 27
Effect of whey protein on blood lipid profiles: a meta-analysis of randomized controlled trials. 2016 · цитирований: 26
The Impact of Whey Protein Supplementation on Sarcopenia Progression among the Elderly: A Systematic Review and Meta-Analysis. 2023 · цитирований: 24
Whey protein supplementation improves postprandial glycemia in persons with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials. 2022 · цитирований: 23
Effects of whey protein supplement in the elderly submitted to resistance training: systematic review and meta-analysis. 2017 · цитирований: 23
Innovative applications of whey protein for sustainable dairy industry: Environmental and technological perspectives-A comprehensive review. 2024 · цитирований: 22
Whey protein ingestion in elderly diet and the association with physical, performance and clinical outcomes. 2020 · цитирований: 22
Partially hydrolyzed 100% whey protein infant formula and atopic dermatitis risk reduction: a systematic review of the literature. 2010 · цитирований: 21
Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis. 2022 · цитирований: 18
Effectiveness of whey protein supplements on the serum levels of amino acid, creatinine kinase and myoglobin of athletes: a systematic review and meta-analysis. 2019 · цитирований: 16
Effect of whey protein supplementation during resistance training sessions on body mass and muscular strength: a meta-analysis. 2019 · цитирований: 16
Whey Protein Premeal Lowers Postprandial Glucose Concentrations in Adults Compared with Water-The Effect of Timing, Dose, and Metabolic Status: a Systematic Review and Meta-analysis. 2023 · цитирований: 15
A systematic review of whey protein supplementation effects on human glycemic control: A mechanistic insight. 2022 · цитирований: 15
Comparative Meta-Analysis of the Effect of Concentrated, Hydrolyzed, and Isolated Whey Protein Supplementation on Body Composition of Physical Activity Practitioners. 2019 · цитирований: 15
Efficacy and Safety of Whey Protein Supplements on Vital Sign and Physical Performance Among Athletes: A Network Meta-Analysis. 2019 · цитирований: 14
Effect of whey protein supplementation on long and short term appetite: A meta-analysis of randomized controlled trials. 2017 · цитирований: 13
The effects of whey protein on blood pressure: A systematic review and dose-response meta-analysis of randomized controlled trials. 2023 · цитирований: 12
Whey protein stories - An experiment in writing a multidisciplinary biography. 2016 · цитирований: 10
Оценка: Brain 25 Evidence (MIT).