Using Whey Isolate Protein Powder to Recover from Muscle Damage

December 17, 2013 by superch6

For years, many believed that whey isolate protein powder is only beneficial for body builders and those who want to achieve a fuller figure. However, recent studies show that drinking whey protein isolates powder can also help reduce muscle damage and prevent loss of strength which is common problems for individuals who perform high intensity work outs or activities on a regular basis.

Generally, muscle damage is caused by eccentric contractions or those exercise routines that aim to lengthen the muscles. Individuals who do not normally engage in frequent exercise routines are tend to be more prone to muscle damage as well. Research conducted by professionals at the Department of Exercise Science in University of Massachusetts determined that muscle damage happens in two stages. The first stage is the initial damage wherein muscle fiber is disrupted. The second damage is caused by the inflammation which happens after the initial stage. They were also able to prove that muscle damage is not necessarily more common in men than in women. The likelihood of suffering from muscle damage is not affected by one’s sex but one’s exercise routines.


In a study that was published in the Journal of the International Society of Sports Nutrition in 2010, it was revealed that drinking whey protein isolates help individuals retain more muscle strength and lessen muscle damage despite prior exposure to high intensity exercises. In this study, seventeen male participants were divided into two groups. The first group was given carbohydrates and the other was given whey protein isolates. They were then asked to participate in regular eccentric exercise sessions which are contraction-based resistance workouts. These exercises include leg extension and flexion as well as leg press. The lactate dehydrogenase and Plasma creatine kinase levels of the participants were measured to determine the extent of muscle damage after these routines. Their muscle strength on the other hand was measured with the use of a Cybex dynamometer.

According to the their collated data, the members of the group who were asked to drink whey protein isolate regularly during the course of the study possessed more Isometric knee extension strength than the other group who were only given carbohydrate supplements. The whey protein group also showed higher isokinetic forces seven days into the recovery period.  This group also had lower levels of lactate dehydrogenase and Plasma creatinekinase which means that there was less muscle damage. Researchers linked this outcome to the possibility that drinking whey isolate protein powder increased protein synthesis which in turn lessened the damage incurred by the muscles during these strenuous exercise routines.

This is why it is a must for individuals who perform any type of exercise routines to drink whey isolate protein powder during exercise routines regardless of the intensity of these activities. This ensures that they can recover faster from the program and avoid serious muscle damage.