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Three groups were given a protein, protein + low carb, or protein + high carb feeding after 60 minutes of resistance exercise. As you can see, there really was no benefit in the carbohydrate + protein vs protein alone. Now, proponents of carbs post-workout will counter by saying something like, “yes, but insulin inhibits muscle protein breakdown so we need those carbs for a better net balance.” But let’s not forget that all foods increase insulin to some degree and whey protein actually to quite a high degree. In a recent study by Albert Salehi and colleagues, they tested the insulinogenic response of whey (16.7g protein) vs. white bread (3.7g protein).[2] They concluded that the whey caused a greater increase of postprandial insulin than the white bread. [2] So insulin does seem to play a crucial role in this process, which is one of the reasons that pro bodybuilders find it so useful. Hyperinsulinemia, or high levels of insulin, were shown to further stimulate protein synthesis during times of hyperaminoacidemia or excess levels of amino acids. [3] This happens due to insulin’s role in inhibiting muscle protein breakdown. There are also other beneficial nutrient repartitioning effects of whey vs. sugar in the insulin response they generate, which I will touch on at another time.
