Whey protein has become the king of supplements,
Some people may not be familiar with whey peptides.
Here we focus on whey peptides, which are popular among top bodybuilders.
With Yuji Moriya of Megmilk Snow Brand Co., Ltd., who researches peptides and develops ingredients
We will be sharing the appeal of whey peptides through a conversation with top bodybuilder Keita Shimada, who is a fan of whey peptides.
Interviewer: IRONMAN Editorial Department; Text: Ayano Suzuki; Photography: Masashi Kigawa, Yoshifumi Nakahara (training photos)

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"I drink it during competitions to get a pump. When I drink whey peptides, I feel a sense of firmness, as if my muscles are being pushed out from the inside." (Shimada)

──How does it feel when you actually take it?

Shimada: I'm currently drinking it during training to improve my performance. From my experience, I think the best thing is to keep pumping.

──Whey peptides are made by breaking down whey protein. What are their characteristics?

Moriya Whey Protein is richer in BCAAs (valine, leucine, isoleucine) than other proteins in terms of amino acid composition. Whey Peptides are also rich in BCAAs.

Shimada: By the way, I also take BCAAs along with peptides during training.

Moriya : Because amino acids and peptides have different absorption pathways, it is possible that the effects you expect from BCAA intake may be felt more strongly.

Shimada: I see. In the past, my training sessions were long, and I would sometimes just go with the flow in the latter half. At times like that, I would add peptides to my bottle. I feel like it helps me maintain my concentration.

Moriya: In fact, there are many unknowns regarding the specific functionality of whey peptides. Research is ongoing, but it's very interesting to hear what actual users think about them.

──If Shimada felt that he was able to maintain his concentration, then that is one correct answer.

Moriya : Yes. For example, if you feel that taking it after training has an effect of promoting recovery from fatigue, then that's a possibility. Since the full extent of its functionality is not yet clear, the answer lies in the experiences of regular users. The question of which animal protein is best - meat, fish, eggs - is sometimes discussed on social media, but I personally think that the differences in the peptides produced during the breakdown of each protein create the differences in the potential of each protein.

The potential is unknown.

Moriya: To add a little more from the perspective of research, this ties back to what I said earlier, but peptides and proteins are absorbed at different rates, not just from amino acids. They are absorbed into the body at different speeds, so by combining them or changing the timing of their intake, you may be able to feel different effects than if you were to take them alone.

-- How do you take your peptides, Shimada?

Shimada: I mix it with carbohydrates and dilute it with water, so that I finish it by the time my training is over. I currently drink 30g per serving, but in the past I would double that to 60g. My training intensity is higher now, but I've kept the overall volume down, so I've reduced my intake accordingly. However, I make small adjustments, such as taking a little more on days when I'm working my lower body, based on 30g.

──I previously heard that Masa Suzuki, whom Shimada admires, consumes 40g per session.

Shimada: It's the difference in muscle mass. I'll do my best to gain another 10g!

"I think it's best to start taking peptides as early as possible, whether you're a beginner or an advanced user," says Shimada.

How much time do you spend training now?

Shimada: The upper body takes just under an hour, the chest about 50 minutes, and the lower body about 90 minutes.

──Do you only drink it during training?

Shimada: I also drink it during competitions to get a pump. I mix it with maltodextrin (MD) and dilute it with water. Since the duration of a competition is unpredictable, I always prepare 60g just in case. As I progress through the first and second qualifying rounds, the finals, and the pose-down, my muscles usually start to hurt when I try to pump. However, when I take peptides, I feel a sense of tension, as if my muscles are being pushed out from the inside, even after a while. I think that's the biggest sensation. The same can be said during training. When I train with just BCAAs, the pump cools down over time, and I feel more muscle pain. I think that's the biggest change when I take peptides. Also, while temperature and air pressure may play a role, when I take them, the visible veins become noticeably thicker.

──By the way, is there any reason why you use MD carbohydrates in competitions?

Shimada: That's because MD raises blood sugar levels more quickly. It raises blood sugar levels quickly and you can use it right away.

──Is there anything known about the recommended dosage of peptides?

Moriya: We don't currently have any data to share with you that we know for sure, but one answer is that the perceived effect changes depending on the amount taken.

──For example, even if there are people who take it under the same conditions as Shimada, some may experience different effects.

Moriya: That's right. It may be the same, or each person may experience it differently. If it's different, it doesn't mean that you're different, or that other people are wrong. That's why we want many different people to try it and share their experiences of the effects. The accumulation of such feedback will lead to further research and development of whey peptides.

"I think peptides may be absorbed at a rate similar to that of amino acids." (Moritani)

──Earlier, you mentioned that you also drink BCAAs during training.

I take Shimada BCAA by mouth on its own, approximately 5g three times a day.

--Are you drinking anything else?

Shimada: After training, I take glutamine and whey protein. I take peptides during training, so honestly, I'm wondering if I really need whey protein at this time. I could have a meal, but I usually train during the day, so I usually drink protein after training, finish one personal job, then eat my lunch, or I'll eat when I get home.

──I don't really care about the so-called "prime time."

Shimada: That's true, I don't really care about it.

--What about peptides as a post-workout supplement?

Moriya: It contains many different types of peptides, so it's not surprising that some people say things like, "I feel something different from when I was just taking glutamine," for example.

Shimada: In my case, I can imagine that it's because I take in a large amount, but I've heard people say at seminars and the like, "If I take peptides during training and then again after training, I get diarrhea."

Moriya: There are no verified results for such cases, but I think it's probably a reaction to lactose rather than peptides. If you get stomach rumblings even after eating milk, yogurt, or other dairy products, it means you have a low ability to break down lactose. In that case, the solution is to control your intake.

"I used to train for a long time, and sometimes I would just go with the flow in the second half. When that happened, I would add peptides to my bottle. I feel like it helps me maintain my concentration." (Shimada)

──Whey peptides are often thought of as something for advanced users, but is it okay for beginners to take them?

Shimada: From my experience, I can conclude that it's better to take them. However, I think it's best to first understand the reasons why you should take peptides. As I mentioned earlier, I was drinking them because "Masataka Suzuki was drinking them," so if I took too much and couldn't absorb them properly, I would end up with diarrhea, which would be a real waste. If you understand that, I think it's better to start taking them as early as possible, whether you're a beginner or an advanced user.

--If you had to prioritize between amino acids, peptides, and proteins, what would it be?

Shimada: For me, peptides are the first thing I choose. I think everyone has different priorities in their daily lives, but for me, training is number one. When I want to perform at my best, I think the power of peptides is essential.

Moriya: I think many people take BCAAs and EAAs as intravenous drinks, but I think peptides have the potential to be absorbed at a similar rate to amino acids. Additionally, while the functionality of peptides is still largely unknown, there are great hopes for them. Therefore, I think it's a great choice to drink them during training to maximize your performance.

──A big part of what we expect from protein is to consume protein.

Moriya: Of course, it's great that it's easy to take, but it can also be achieved by paying attention to your diet. I can understand why Shimada said he was cutting it out. Whey peptides are made from whey protein, so they are rich in all nine essential amino acids, especially BCAAs. It's also proven effective, with well-known top bodybuilders like Masa Suzuki, Hayato Aizawa, and Shimada, all of whom have experienced its effects and continue to drink it regularly, so I think people can trust it and use it.

Shimada : It's really excellent, isn't it?

Moriya: That's excellent (laughs). Thank you very much.

*From the October 2024 issue of Monthly IRONMAN