Benefits
Muscle protein synthesis after a whey dose
In resistance-trained young men, 20 g of whey isolate after leg exercise raised muscle protein synthesis by about 49 percent over no protein, and 40 g added little more. In older men, 40 g raised it more than 20 g after exercise. In young men after leg exercise, whey hydrolysate raised synthesis more than casein or soy. These are short-term synthesis measures with whey in general, not Provon.
Muscle and strength gains with resistance training
A meta-analysis of 49 randomized trials found protein supplements during resistance training added about 0.3 kg of fat-free mass and 2.5 kg to one-rep max strength, with no extra gain above about 1.6 g/kg/day of total protein. A 22-trial meta-analysis found about 0.7 kg more fat-free mass. These trials tested protein supplements in general, not Provon.
Lean mass gains compared with soy or casein
In a 9-month training trial in untrained adults, whey added more lean mass (3.3 kg) than soy (1.8 kg) or carbohydrate (2.3 kg) at matched calories. In a 10-week trial in 13 recreational bodybuilders, hydrolyzed whey isolate gave larger lean mass and strength gains than casein. Neither trial used Provon, and the second was very small.
Muscle mass in older adults during weight loss
In a 13-week double-blind trial in 80 older adults with obesity on a reduced-calorie diet plus resistance training, a supplement with 21 g of whey protein, extra leucine and vitamin D gained 0.4 kg of arm and leg muscle while the control group lost 0.5 kg. Weight loss, strength and function did not differ. The supplement had other nutrients and was not Provon.
Fast digestion and amino acid rise
Whey is digested quickly. In 8 men after resistance exercise, 25 g of whey taken at once raised blood essential amino acids and muscle protein synthesis more than the same whey sipped in small doses to mimic a slow protein. In older men, 20 g of whey raised muscle protein synthesis more than casein, which the authors linked to faster digestion and more leucine.
Leucine and amino acid content
Glanbia lists 11 g of leucine and 23 g of branched-chain amino acids per 100 g of Provon CFM, which works out to about 2.2 g of leucine in 20 g of powder, compared with 8 g of leucine per 100 g for a typical 80 percent whey concentrate. Leucine is the amino acid most closely tied to switching on muscle protein synthesis.
Low lactose and fat
Glanbia describes Provon as whey protein isolate with very low levels of fat and lactose, and says whey isolates are under 1 percent lactose and under 1 percent fat, compared with about 5 percent lactose and 8 percent fat for an 80 percent whey concentrate. Low is not zero, so people who are very sensitive to lactose should check the finished product.
Mechanism of action
Leucine and the mTORC1 switch
Leucine activates mTORC1, the main switch for muscle protein synthesis, a pathway worked out mainly in cell and animal research. Whey isolate is rich in leucine, and in older men the peak blood leucine level after a protein drink tracked with the short-term muscle synthesis response.
Rapid rise in blood amino acids
In 8 men after resistance exercise, the same 25 g of whey given at once rather than in small sips produced a sharper rise in blood amino acids, more muscle protein synthesis and stronger Akt-mTOR signalling, even though the total amino acids absorbed were the same.
Cross-flow microfiltration
Glanbia makes Provon by cross-flow microfiltration, a membrane process, and says this keeps whey proteins such as alpha-lactalbumin, beta-lactoglobulin and glycomacropeptide intact at higher levels than in whey concentrate. Whether this changes any outcome in people compared with other whey isolates has not been tested.
Clinical trials
Systematic review, meta-analysis and meta-regression of randomized controlled trials lasting at least 6 weeks that combined resistance training with dietary protein supplements. (Morton et al. 2018, Br J Sports Med)
1863 healthy adults across 49 trials.
Protein supplements increased one-rep max strength by 2.49 kg, fat-free mass by 0.30 kg and muscle fiber size versus control. The effect on fat-free mass shrank with age and was larger in people already resistance trained, and there was no further gain above about 1.62 g/kg/day of total protein. Protein supplements in general, not one protein type. The senior author has received support from the US National Dairy Council.
Systematic review and random-effects meta-analysis of randomized controlled trials of protein supplements during more than 6 weeks of resistance training. (Cermak et al. 2012, Am J Clin Nutr)
680 younger and older adults across 22 trials.
Protein supplements increased fat-free mass by 0.69 kg (95% CI 0.47 to 0.91) and leg press one-rep max by 13.5 kg (95% CI 6.4 to 20.7) versus placebo, in both younger and older people. Protein supplements in general, not Provon.
Randomized study of 0, 10, 20 or 40 g of whey protein isolate after leg exercise, 3 hours after a high-protein breakfast, with myofibrillar protein synthesis measured over 4 hours. (Witard et al. 2014, Am J Clin Nutr)
48 resistance-trained young men.
Muscle protein synthesis rose 49 percent with 20 g and 56 percent with 40 g over no protein, while 10 g gave no extra rise. The authors concluded 20 g was enough for maximal stimulation; 40 g mainly raised amino acid oxidation and urea production. Short-term synthesis only, not Provon.
Study of 0, 10, 20 or 40 g of whey protein isolate after one-leg resistance exercise, with myofibrillar protein synthesis measured over 4 hours in exercised and rested legs. (Yang et al. 2012, Br J Nutr)
37 men aged about 71.
At rest, 20 g and 40 g raised muscle protein synthesis about 65 and 90 percent above fasting, while lower doses did not. After exercise, 40 g raised it more than 20 g. The authors concluded that older muscles respond to higher doses than younger muscles. Short-term synthesis only, not Provon.
Acute study of three groups given a drink with 10 g of essential amino acids as whey hydrolysate, micellar casein or soy protein isolate, at rest and after one-leg resistance exercise. (Tang et al. 2009, J Appl Physiol)
18 healthy young men (6 per group).
Whey raised blood leucine and essential amino acids more than casein or soy. At rest, muscle protein synthesis was about 93 percent higher after whey than casein; after exercise it was about 122 percent higher than casein and 31 percent higher than soy. Soy raised synthesis more than casein at rest (64 percent) and after exercise (69 percent). Whey hydrolysate rather than isolate, small groups and a few hours of measurement; not Provon.
Randomized study of 20 g of labelled whey, casein or casein hydrolysate, with digestion and muscle protein synthesis measured after the drink. (Pennings et al. 2011, Am J Clin Nutr)
48 men aged about 74.
Dietary amino acids reached the blood faster with whey and casein hydrolysate than with casein, and muscle protein synthesis was higher after whey than after casein. Peak blood leucine correlated with synthesis (r=0.66). The authors credited whey's faster digestion and higher leucine content. Short-term synthesis only, not Provon.
Crossover study in which each man took 25 g of whey at once or as ten 2.5 g drinks every 20 minutes after resistance exercise. (West et al. 2011, Am J Clin Nutr)
8 healthy men.
The single dose raised blood essential amino acids more early on and raised muscle protein synthesis more at 1 to 3 hours (95 vs 42 percent) and 3 to 5 hours (193 vs 121 percent), with stronger Akt-mTOR signalling. A very small short-term study, not Provon.
Double-blind trial of hydrolyzed whey isolate or casein (1.5 g/kg/day) during a 10-week supervised resistance training program. (Cribb et al. 2006, Int J Sport Nutr Exerc Metab)
13 male recreational bodybuilders.
The whey isolate group gained more lean mass, lost more fat (-1.5 vs +0.2 kg) and gained more strength in all three lifts than the casein group. Plasma glutamine did not change. Very small trial, not Provon.
Randomized trial of daily isocaloric supplements of whey protein, soy protein or carbohydrate during about 9 months (96 workouts) of supervised resistance training. (Volek et al. 2013, J Am Coll Nutr)
63 untrained men and women (22 carbohydrate, 19 whey, 22 soy).
Lean mass rose more with whey (3.3 kg) than with carbohydrate (2.3 kg) or soy (1.8 kg), at the same daily protein intake for whey and soy. Fat mass fell slightly with no difference between groups. Not Provon.
Double-blind randomized trial of a supplement with 21 g of whey protein plus leucine, vitamin D and other nutrients (150 kcal, 10 times a week) versus an isocaloric control, during a 13-week reduced-calorie diet with resistance training. (Verreijen et al. 2015, Am J Clin Nutr)
80 older adults with obesity, average age 63.
Appendicular muscle mass rose 0.4 kg with the supplement and fell 0.5 kg with control (difference 0.95 kg, p=0.03). Weight and fat loss were similar, and strength and function improved in both groups with no difference. A multi-nutrient product, not Provon.