A

PROJECT REPORT
ON
A STUDY OF VARIOUS PRODUCTS OF WHEY PROTEIN AND ITS DEMAND IN
BIBWEWADI IN GYM
SUBMITTED TO
SAVITRIBAI PHULE PUNE UNIVERSITY
IN PARTIAL FULFILMENT OF THE COURSE
BACHELOR OF BUSINESS ADMINISTRATION IN
INTERNATIONAL BUSINESS
BY
MEHUL SOLANKI
B.B.A-IB SEMESTER-VI
ROLL NO – 5158

UNDER THE GUIDANCE OF THE PROJECT GUIDE

PROF. DR.SHRISHTI GANGALAY

MARATHAWADA MITRA MANDAL’S COLLEGE OF COMMERCE

PUNE 411004
YEAR 2018 -2019
 DECLARATION

I hereby declare that the work presented in this report entitled:

“A STUDY OF VARIOUS PRODUTS OF WHEY PROTINE AND ITS DEMAND IN
BIBEWADI IN GYM” was carried out by me under the supervision of Dr. Shristi
Gangalay from November 2018 to January 2019. This work or any part of this work is based
on original research and has not been submitted by me to any university/ Institution for the
award of any diploma or degree.

Date
Place -PUNE MEHUL SOLANKI
TY BBA IB
ACKNOWLEDGEMENT

I would like to express my sincere thanks to the Savitribai Phule Pune University and
Marathwada Mitra Mandal College of Commerce for giving me the opportunity to prepare
and present this report.
“There is a good saying that the work is successfully completed if the person is guided
properly at the right time by the right person”, with that the good opportunities that we
receive as well as the efficient supervision and the most valuable the internal guidance.
Hereby I would like to express my deep gratitude to our ‘Prof. Dr. SHRISHTI GANGALAY’,
who in her busy schedule provided us with full support and encouragement, her whole
hearted co-operation throughout the progress and the completion of the project.
Last but not the least I would like to thank my friends for their encouragement and direct or
indirect support in completion of the project.

MR. MEHUL SOLANKI

T.Y.B.B.A (IB)
 INDEX

CHAPTER TOPIC PAGE

NO. NO.

1. INTRODUCTION

1.1 OVERVIEW OF THE TOPIC

1.2 OBJECTIVE OF THE STUDY
1.3 SIGNIFICANCE OF THE STUDY
1.4 SCOPE OF THE STUDY
1.5 SAMPLE DESIGN
1.6 LIMITATION OF THE STUDY

2. COMPANY PROFILE

2.1. COMPANY OVERVIEW AND INDUSTRY OVERVIEW

2.2. PRODUCT DETAILS
2.3.DEPARTMENT CLASSIFICATON

3. REVIEW OF LITERATURE

3.1. CONCEPT

4. RESEARCH METHODOLOGY

4.1. CONCEPPT OF RESEARCH

4.2. IMPORTANCE AND TYPES
4.3. SAMPLE DESIGN
4.4. LIMITATION OF THE STUDY

5. DATA ANALYSIS AND INTERPRETATION

5.1. GRAPHICAL REPRESENTATION AND ANALYSIS

6. FINDING, SUGGESTION AND
CONCLUSION

7. BIBLIOGRAPHY
 CHAPTER 1

A STUDY OF VARIOUS PRODUCTS OF WHEY PROTEIN AND ITS DEMAND IN

BIBWEWADI IN GYM
A dairy is a business enterprise established for the harvesting or processing (or both) of
animal milk – mostly from cows or goats, but also from buffaloes, sheep, horses, or camels –
for human consumption. A dairy is typically located on a dedicated dairy farm or in a section
of a multi-purpose farm (mixed farm) that is concerned with the harvesting of milk.

Terminology differs between countries. For example, in the United States, an entire dairy
farm is commonly called a "dairy". The building or farm area where milk is harvested from
the cow is often called a "milking parlor" or "parlor". Except in the case of smaller dairies,
where cows are often put on pasture, and usually milked in "stanchion barns". The farm area
where milk is stored in bulk tanks is known as the farm's "milk house". Milk is then hauled
(usually by truck) to a "dairy plant" = also referred to as a "dairy" - where raw milk is further
processed[by whom?] and prepared for commercial sale of dairy products. In New Zealand, farm
areas for milk harvesting are also called "milking parlours", and are historically known as
"milking sheds".[citation needed] As in the United States, sometimes milking sheds are referred to
by their type, such as "herring bone shed" or "pit parlour". Parlour design has evolved from
simple barns or sheds to large rotary structures in which the workflow (throughput of cows)
is very efficiently handled. In some countries, especially those with small numbers of animals
being milked, the farm may perform the functions of a dairy plant, processing their own milk
into salable dairy products, such as butter, cheese, or yogurt. This on-site processing is a
traditional method of producing specialist milk products, common in Europe.

In the United States a dairy can also be a place that processes, distributes and sells dairy
products, or a room, building or establishment where milk is stored and processed into milk
products, such as butter or cheese. In New Zealand English the singular use of the word dairy
almost exclusively refers to a corner shop, or superette. This usage is historical as such shops
were a common place for the public to buy milk products.

As an attributive, the word dairy refers to milk-based products, derivatives and processes, and
the animals and workers involved in their production: for example dairy cattle, dairy goat. A
dairy farm produces milk and a dairy factory processes it into a variety of dairy products.
These establishments constitute the global dairy industry, a component of the food industry.

Structure of the industry

Wawa Dairy Farms in Pennsylvania

While most countries produce their own milk products, the structure of the dairy industry
varies in different parts of the world. In major milk-producing countries most milk is
distributed through whole sale markets. In Ireland and Australia, for example, farmers' co-
operatives own many of the large-scale processors, while in the United States many farmers
and processors do business through individual contracts. In the United States, the country's
196 farmers' cooperatives sold 86% of milk in the U.S. in 2002, with five cooperatives
accounting for half that. This was down from 2,300 cooperatives in the 1940s.[1] In
developing countries, the past practice of farmers marketing milk in their own neighborhoods
is changing rapidly. Notable developments include considerable foreign investment in the
dairy industry and a growing role for dairy cooperatives. Output of milk is growing rapidly in
such countries and presents a major source of income growth for many farmers.[2]

As in many other branches of the food industry, dairy processing in the major dairy producing
countries has become increasingly concentrated, with fewer but larger and more efficient
plants operated by fewer workers. This is notably the case in the United States, Europe,
Australia and New Zealand. In 2009, charges of anti-trust violations have been made against
major dairy industry players in the United States, which critics call Big Milk.[3] Another
round of price fixing charges was settled in 2016.[4]

Government intervention in milk markets was common in the 20th century. A limited anti-
trust exemption was created for U.S. dairy cooperatives by the Capper-Volstead Act of 1922.
In the 1930s, some U.S. states adopted price controls, and Federal Milk Marketing Orders
started under the Agricultural Marketing Agreement Act of 1937 and continue in the 2000s.
The Federal Milk Price Support Program began in 1949.[1] The Northeast Dairy Compact
regulated wholesale milk prices in New England from 1997 to 2001.[5]

Plants producing liquid milk and products with short shelf life, such as yogurts, creams and
soft cheeses, tend to be located on the outskirts of urban centres close to consumer markets.
Plants manufacturing items with longer shelf life, such as butter, milk powders, cheese and
whey powders, tend to be situated in rural areas closer to the milk supply. Most large
processing plants tend to specialise in a limited range of products. Exceptionally, however,
large plants producing a wide range of products are still common in Eastern Europe, a
holdover from the former centralized, supply-driven concept of the market under Communist
governments.[6]

As processing plants grow fewer and larger, they tend to acquire bigger, more automated and
more efficient equipment. While this technological tendency keeps manufacturing costs
lower, the need for long-distance transportation often increases the environmental impact.[7]

Milk production is irregular, depending on cow biology. Producers must adjust the mix of
milk which is sold in liquid form vs. processed foods (such as butter and cheese) depending
on changing supply and demand.[1]
Industrial processing

A Fonterra cooperative dairy factory in Australia

Interior of a cheese factory in Seine-et-Marne, France

Dairy plants process the raw milk they receive from farmers so as to extend its marketable
life. Two main types of processes are employed: heat treatment to ensure the safety of milk
for human consumption and to lengthen its shelf-life, and dehydrating dairy products such as
butter, hard cheese and milk powders so that they can be stored.

Whey protein is a mixture of proteins isolated from whey, the liquid material created as a by-product of cheese
production. The proteins consist of α-lactalbumin, β-lactoglobulin, serum albumin and immunoglobulins.[1]
Whey protein is commonly marketed as a dietary supplement, and various health claims have been attributed to
it. An authoritative review published in 2010 concluded that the provided literature did not adequately support
the proposed claims.

Production of whey
Whey is left over when milk is coagulated during the process of cheese production, and
contains everything that is soluble from milk after the pH is dropped to 4.6 during the
coagulation process. It is a 5% solution of lactose in water with lactalbumin and some lipid
content.[3] Processing can be done by simple drying, or the relative protein content can be
increased by removing the lactose, lipids and other non-protein materials.[4] For example,
spray drying after membrane filtration separates the proteins from whey.[5]

Whey can be denatured by heat. High heat (such as the sustained high temperatures above
72 °C associated with the pasteurization process) denatures whey proteins. While native
whey protein does not aggregate upon renneting or acidification of milk, denaturing the whey
protein triggers hydrophobic interactions with other proteins, and the formation of a protein
gel.[4]

Composition
The protein in cow's milk is 20% whey and 80% casein.[6] The protein in human milk is 60%
whey and 40% casein.[7] The protein fraction in whey constitutes approximately 10% of the
total dry solids in whey. This protein is typically a mixture of beta-lactoglobulin (~65%),
alpha-lactalbumin (~25%), bovine serum albumin (~8%) (see also serum albumin), and
immunoglobulins.[8] These are soluble in their native forms, independent of pH.

Major forms and uses

Commercially produced whey protein from cow's milk typically comes in four major forms:

 Concentrates (WPC) have typically a low (but still significant) level of fat and
cholesterol but, in general, compared to the other forms of whey protein, they are
higher in carbohydrates in the form of lactose — they are 29%–89% protein by
weight.
 Isolates (WPI) are processed to remove the fat and lactose — they are 90%+ protein
by weight. Like whey protein concentrates, whey protein isolates are mild to slightly
milky in taste.
 Hydrolysates (WPH) are whey proteins that are predigested and partially hydrolyzed
for the purpose of easier metabolizing, but their cost is generally higher.[4] Highly
hydrolysed whey may be less allergenic than other forms of whey.[9]
 Native whey protein is extracted from skim milk, not a byproduct of cheese
production, and produced as a concentrate and isolate.[10][11][12]

There is evidence that whey protein is better absorbed than casein or soy protein.[13][14][15]

Whey protein is commonly marketed as a dietary supplement, typically sold in powdered

form for mixing into beverages. The products have varying proportions of the major forms
above, and are promoted with various health claims. In 2010 a panel of the European Food
Safety Authority (EFSA) examined proposed health claims made for whey protein: satiety,
weight loss, reduced body fat, increased muscle, increased strength, increased endurance and
faster recovery after exercising. The EFSA concluded that the provided literature did not
adequately support the proposed claims.[2]

Although whey proteins are responsible for some milk allergies, the major allergens in milk
are the caseins.

Industry Insights
The global protein supplements market size was valued at USD 12.4 billion in 2016 and is
expected to rise at a CAGR of 6.3% from 2017 to 2025. The market is expected to show
significant growth over the forecast period owing to the increasing consumer awareness
toward maintaining a healthy diet and leading an active lifestyle.

In addition, increasing innovation in the manufacturing of proteins containing a broad range

of amino acids, targeting specified functions including energy balance, weight loss, muscle
repair, and satiety is expected to promote the industry expansion.

To learn more about this report, request a free sample copy

The growing demand for protein among women owing to the “strong not skinny” trend and
rising popularity of resistance training for women are likely to fuel the market growth.
Moreover, the increasing adoption of high protein diet as a part of weight reduction is
expected to propel the demand.

Asia Pacific is anticipated to witness the fastest growth over the forecast period. Factors, such
as urbanization, western influence on diets, population growth, growing middle-class
population with greater disposable incomes, increasing frequency of exercise, and growing
focus on leading active and healthy lifestyles in emerging economies including China and
India, are expected to drive the demand.

North America and Europe are the largest markets for these products owing to the aging
population in western economies including the UK, the U.S., Italy, and Germany. Growing
consumer focus on leading healthy & active lifestyles, maintaining a healthy diet, and regular
exercise is expected to fuel growth.

The easy and abundant availability of raw materials including whey, casein & soy coupled
with the increasing demand for sports nutrition and presence of a vast number of players
including Glanbia; NBTY; and IOVATE is likely to drive demand over the forecast period.
However, fluctuations in the raw material prices and regulations on food allergens are likely
to hinder the industry growth over the upcoming years.

Important Role of Whey Protein

If we talk about the recent discoveries and developments on Whey Protein, it has been found
that:

– the Whey Proteins have anti-cancer elements

– the Whey Proteins also have longivity benefits

Moreover, there are studies which suggests that the Whey Proteins further helps in:

Treating Hypertension

It enables to keep a check on High Blood Pressure, which further takes good care of the heart.
It avoids major health problems like heart attack and stroke respectively.

Treating Asthma

It has been found that the Whey Proteins helped in treating Asthmatic patients. It strengthens
the immune system of the body.

The role of Whey Proteins are not limited to keeping a control on the above mentioned
health issues. Indeed, there are other common health problems which the Whey Proteins have
a solution for:

 substantial weight loss

 keeping a check on Cholesterol
 gives a good response to your immune system
 enhancing the health of your muscles
 preventing you from Heart diseases
 diseases caused due to the lack of Proteins
 helps you in treating Diabetes

International Society of Sports Nutrition on Whey Proteins

It was in 1990′s, when the use of Whey Proteins became very familiar among the athletes. It
was found that supplementing extra protein to the athletes body enhanced their athletic
performance significantly.

The Whey Proteins pumped into their bodies, extra energy and stamina. And with those
added Protein in-take they performed more effectively and efficiently.

As a matter of fact, as far as the Whey Protein is concerned, the International Society of
Sports Nutrition states:

 Those who are engaged in extensive exercise needs more protein intake than other
individuals.
 Protein intake of 1.4 to 2.0 gms/kg of the body weight each day is ‘safe &
convenient’.
 When taken with balanced nutrient-diet, Whey Proteins does not impediment the
functioning of the Kidney in a healthy body.
 The Protein supplementation are a pragmatic approach to adequate and quality protein
intake.

Thereafter, it was muscle building or body building which made the use and importance of
Whey Protein known to the people. Further, the studies and researches found the importance
of Whey Proteins. And now, Whey Proteins are not only used by the athletes and the body
builders, it is now used by different age groups of the society; and also, the Whey Protein is
used by men and women both.

The Sports And Fitness Nutrition Foods And Drinks market revenue was xx.xx Million USD in 2013, grew to
xx.xx Million USD in 2017, and will reach xx.xx Million USD in 2023, with a CAGR of x.x% during 2018-
2023. Based on the Sports And Fitness Nutrition Foods And Drinks industrial chain, this report mainly elaborate
the definition, types, applications and major players of Sports And Fitness Nutrition Foods And Drinks market
in details. Deep analysis about market status (2013-2018), enterprise competition pattern, advantages and
disadvantages of enterprise Products, industry development trends (2018-2023), regional industrial layout
characteristics and macroeconomic policies, industrial policy has also be included. From raw materials to
downstream buyers of this industry will be analyzed scientifically, the feature of product circulation and sales
channel will be presented as well. In a word, this report will help you to establish a panorama of industrial
development and characteristics of the Sports And Fitness Nutrition Foods And Drinks market.
The Sports And Fitness Nutrition Foods And Drinks market can be split based on product types, major
applications, and important regions.

Major Players in Sports And Fitness Nutrition Foods And Drinks market are:
Monster Beverage Corporation
PepsiCo
Muscle Blaze
Red Bull
Abbott Laboratories
GlaxoSmithKline
Clif Bar & Company
Coca-Cola
Otsuka Pharmaceutical
Yakult Honsha
The Balance Bar Company
Dr Pepper Snapple Group
Nestle
GNC Holdings
Rockstar

Major Regions play vital role in Sports And Fitness Nutrition Foods And Drinks market are:
North America
Europe
China
Japan
Middle East & Africa
India
South America
Others

OBJECTIVES OF THE STUDY.

To study the types of “ WHEY PROTEIN “ and their constituents .
To study the benefits of “ WHEY PROTEIN “ .
To study the various products , use and side effects of “ WHEY PROTEIN “ .
To study the optimum quantity of “ WHEY PROTEIN “ to consumed by
individuals .
To understand the demand of “ WHEY PROTEIN “ in bibewadi in gym .
To understand the different effects of “ WHEY PROTEIN “ on male and female
distinctly .
SCOPE OF THE STUDY .
It can create awareness of so that more and more population would be fitness
conscious .
“ WHEY PROTEIN “ can be used as a supplement to convalising patients and
weak children .
Changing the constituents of “ WHEY PROTEIN “ to make it suitable for
patients and children with rare diseases .
It can be incorporated in the daily diet of the condumers .
There is the great scope in the aspects of potentials .

SAMPLE DESIGN
CHAPTER 2
COMPANY OVERVIEW

Muscle Blaze was founded in 1979 by Victor H. Rubino. At the time Victor was one of the
top amateur power lifters in the United States. Driven by a goal to become the best, Victor
knew that supplements were the key to improving his performance through increased strength
and faster recovery. Not satisfied with the current supplements that were available to him the
1970’s and being a biochemist himself, Victor decided to launch his own company. Thus,
Ultimate Nutrition was born. Victor’s goal was to create high quality, thoroughly researched
products, while remaining at an affordable price for everyone.

In the late 1970’s and early 1980’s Muscle blaze was among the first companies to have
Amino Acid tablets, protein powders, carbohydrate powders, and various types of Fat
Burners. By the late 1980’s and early 1990’s Muscle Blaze launched several legendary
products. Sports Energizer, an electrolyte fueled ready-to-drink beverage that came in 10
flavors and in a glass bottle, was an international hit.

By the mid 1990’s Muscle Blaze again was on the cutting edge as one of the first companies
to come out with Whey Protein powder in a bottle. Today, Muscle Blaze continues to excel
with a wide range of products to meet consumer demand. Some of our most well known and
loved products include Iso Mass Xtreme Gainer®, ProStar® Whey, Muscle Juice® 2544,
GlutaPure®, Protein Isolate, Iso Sensation® 93, Amino 2000, Ultra Ripped®, Horse
Power®, and now Horse Power® X. Horse Power X is a revolutionary condensed pre-
workout supplement formulated to help increase energy, endurance, and stamina, and to
promote increased strength and muscle building gains.

Sadly, Victor Rubino passed away in March 2003 at 48 years young. However, Muscle Blaze
is still owned and operated by the Rubino family to this day. Having built an international
following, Muscle Blaze is proud to bring our beloved supplements to the U.S. market. Our
commitment to Victor’s vision remains the same, to create high quality, highly researched
products at affordable prices.

PRODUCTS
CREATINE-Creatine an organic compound with the nominal formula (H2N)(HN)CN(CH3)CH2CO2H. This
species exists in various modifications (tautomers) in solution. Creatine is found in vertebrates where it
facilitates recycling of adenosine triphosphate (ATP), the energy currency of the cell, primarily in muscle and
brain tissue. Recycling is achieved by converting adenosine diphosphate (ADP) back to ATP via donation of
phosphate groups. Creatine also acts as a buffer.

BCAA-A branched-chain amino acid (BCAA) is an amino acid having an aliphatic side-
chain with a branch (a central carbon atom bound to three or more carbon atoms). Among the
proteinogenic amino acids, there are three BCAAs: leucine, isoleucine, and valine.[1] Non-
proteinogenic BCAAs include 2-aminoisobutyric acid.

The three proteinogenic BCAAs are among the nine essential amino acids for humans,
accounting for 35% of the essential amino acids in muscle proteins and 40% of the preformed
amino acids required by mammals.[2] Synthesis for BCAAs occurs in all locations of plants,
within the plastids of the cell, as determined by presence of mRNAs which encode for
enzymes in the metabolic pathway.[3]

BCAAs fill several metabolic and physiologic roles. Metabolically, BCAAs promote protein
synthesis and turnover, signaling pathways, and metabolism of glucose.[4][5] Oxidation of
BCAAs may increase fatty acid oxidation and play a role in obesity. Physiologically, BCAAs
take on roles in the immune system and in brain function. BCAAs are broken down
effectively by dehydrogenase and decarboxylase enzymes expressed by immune cells, and
are required for lymphocyte growth and proliferation and cytotoxic T lymphocyte activity.[4]
Lastly, BCAAs share the same transport protein into the brain with aromatic amino acids
(Trp, Tyr, and Phe). Once in the brain BCAAs may have a role in protein synthesis, synthesis
of neurotransmitters, and production of energy.[4]
WHEY PROTEIN ISOLATE-

A whey protein isolate (often whey isolate) is a dietary supplement and food ingredient
created by separating components from whey. Whey is milk by-product of the cheese-making
process. Whey can be processed to yield whey protein in three forms: whey isolate, whey
concentrate, or whey hydrolysate. The difference between the whey protein forms is the
composition of the product, particularly the protein content. Whey isolates contain the higher
percentage of pure protein and can be pure enough to be virtually lactose free, carbohydrate
free, fat free, and cholesterol free.[citation needed]

Whey proteins are highly bioavailable, are very quickly absorbed into the body, and have a
high concentration of branched-chain amino acids (BCAAs)[1][full citation needed] which are highly
concentrated in muscle tissue, and are used to fuel working muscles and stimulate protein
synthesis

Whey Protein Concentrate (WPC)

The amount of protein in whey protein concentrate can vary between 25-89%. The whey
protein powder supplements that you find in health and nutrition stores often list whey
protein concentrate on the label. This type of whey protein is usually 80% protein. The rest
of the product consists of lactose (4-8%), fat, minerals, and moisture.
Whey Protein Isolate (WPI)
WPI is the purest form of whey protein available and contains between 90-95% protein. It is
a good protein source for individuals with lactose intolerance as it contains little or no
lactose. WPIs are also very low in fat. The cost of a WPI will be slightly higher than WPC
due to the purity and higher protein content of the product.

Hydrolyzed Whey Protein

The long protein chains in the whey protein have been broken down into shorter chains called peptides. This
makes this type of whey protein more easily absorbed by the body and may reduce the potential for allergic
reactions. Hydrolyzed whey protein is often used in infant formulas and sports and medical nutrition
products. Hydrolysis does not reduce the nutritional quality of the whey protein.

Type Protein Lactose Fat Common Application

Protein beverages and bars, confectionery and
Whey Protein
25-89% 4-52% 1-9% bakery products, infant formula and other
Concentrate 1
nutritional food products
0.5- Protein supplementation products, protein
Whey Protein
90-95% 0.5-1% 1% beverages, protein bars and other nutritional food
Isolate
products
Hydrolyzed Whey 0.5- Infant formula and sports and medical nutrition
80-90% 0.5-10%
Protein 8% products
CJAPTER 3
LITERATURE REVIEW

Starting Strength: Basic Barbell Training

by Mark Rippetoe

Strength Training Anatomy

by
Frédéric Delavier

Burning

When it comes to exercise, burning is often used to refer to the feeling of when muscles
experience an accumulation of metabolic waste, which creates fatigue. Acidosis is a change
in blood acidity—specifically, elevated levels of lactic acid and hydrogen ions—that is often
the result of moderate- to high-intensity exercise. A burning sensation in a muscle is an
indication of acidosis. It’s also a sign that it is time for a recovery period to allow the body to
remove metabolic waste from the working muscles and replenish the nutrients required to
continue performing muscle contractions.

Cardio

Cardio is short for cardiorespiratory or cardiovascular exercise and refers to exercise that
elevates the heart rate to pump oxygen and nutrient-carrying blood to the working muscles.
Most often used for exercise performed on equipment like treadmills, elliptical runners or
stationary bikes, it is important to know that ANY exercise that elevates the heart rate can
provide cardiorespiratory benefits. Circuit training with free-weights or performing an
AMRAP (as many rounds of a particular circuit as possible in a given amount of time) can be
considered cardiorespiratory exercise.

Core Training

This has become one of the most popular and overused fitness terms of the past several years.
It seems as if almost any fitness class, workout program or equipment will provide “core
training” benefits. The “core” most often refers to the muscles that make up the mid-section
of the body, including the ever-elusive six-pack. However, it is much more effective to think
of the body’s core as the center of gravity and not an actual group of muscles. When we look
at how the body functions during upright movement patterns such as walking, lifting an
object off of the ground or moving an object from one place to another, we have to consider
the fact that any muscle that attaches to the spine, rib cage or pelvis influences movement
around the body’s center of gravity.

High-intensity Interval Training (HIIT)

We have written previous blogs about the benefits of HIIT here and here. This term makes the
list because it is often used to refer to exercise performed at maximal intensity. However, it’s
important to remember that intensity can be subjective—what may be low intensity for some
may be high intensity for others.

For individuals with a history of being sedentary or who have been dealing with chronic
medical conditions that limit their ability to exercise, simply walking continuously for a few
minutes at a time could be considered “high intensity.”

Metabolic Conditioning

Similar to HIIT, metabolic conditioning is often used to refer to high-intensity exercise

performed to the point of being out of breath or experiencing muscle soreness. Here is why
this overused term ought to be retired from the lexicon: Metabolism is the chemical process
by which a biological organism produces energy for muscular contraction. That means that
any exercise requiring a muscle contraction (which in itself requires energy) is a form of
metabolic conditioning. Standing from your chair after reading this post requires your
metabolism to fuel your muscles. Therefore, it is more appropriate to describe the level of
effort required to perform the planned activity, such as low-intensity, moderate-intensity,
high-intensity or maximal intensity.

Mind-body

This term is commonly used to describe a general mode of exercise such as yoga or Pilates,
because they are traditionally performed with bodyweight (with the exception of Pilates
programs involving equipment such as a reformer or barrel) and require concentration to
execute challenging movement sequences. However, any purposeful movement, whether it’s
a biceps curl or downward facing dog, requires conscious effort. Therefore, almost any
physical activity that involves learning and executing movement patterns, no matter how
basic, requires cognitive focus and should technically be classified as mind-body.

Muscle Confusion

A popular consumer-oriented fitness program claims to be based on the science of “muscle

confusion.” This is simply a marketing term created to describe the physiological effect of
periodization, which is a method of organizing exercise programs based on alternating
periods of intensity. The concept of periodization was developed by Soviet Union sport
scientists who recognized that periods of high-intensity exercise (high stress) should be
followed by a period of low-intensity exercise (low stress) to let the body to fully recover
from the workouts and allow the time for the physiological adaptations to occur.

Plyometrics

Many programs or fitness classes refer to using plyos, which is short for plyometrics.
Looking at the etiology of the word, ‘plyo’ (from pleio) is a pre-fix for “more” and metric
refers to length; therefore, plyometric means “more length.” This describes the physiological
affect of the involved muscles during jump training (the most common application for the
lower body) or explosive movements such as medicine ball throws (often used for upper-
body plyometric training).
Plyometric training was developed by Soviet sport scientists who originally referred to it as
“shock training” because of the high forces experienced by the involved tissue. That’s why
it’s important to perform only a few repetitions at a time to achieve the highest level of force
output possible. Any program requiring participants to perform more than five or six rapid
movements (i.e., jumps or explosive lifts) in a row can significantly increase the risk of injury
by placing too much force on the involved tissue.

Tabata

A number of exercise programs and classes are called Tabata, which is an actual person.
Twenty years ago, Dr. Izumi Tabata, an exercise scientist from Japan, and his colleagues
conducted research on ways to improve aerobic capacity using short intervals of extremely
high-intensity exercise. They found that exercising at 170% of aerobic capacity on cycle
ergometers for a work interval of 20 seconds followed by a brief recovery interval of only 10
seconds, repeated to exhaustion, was extremely effective at boosting aerobic capacity. Since
publishing the study in 1997, Dr. Tabata’s name has been used to refer to a protocol of high-
intensity interval training featuring 20-second work intervals followed by 10-second recovery
intervals for eight cycles (a total of four minutes).

Toning

If you ask most people what their general fitness goals, the answer often is to “tone up and
get in shape.” We have come to accept the term “tone” to mean muscular definition, or the
appearance of a well-defined muscle. The term is actually short for tonus, which is the
technical term used to describe a state of contraction in a normally functioning muscle. Using
a muscle repeatedly during a strength training exercise will leave that muscle in a state of
semi-contraction, creating the defined appearance we have come to expect as the result.

www.optimumnutrition.org/facts/wheyproteintypes

www.ultimatenutrition.com

www.optimumnutrition.com

www.muscleblaze.bom

http://wheyproteininstitute.org/facts/wheyproteintypes
 CHAPTER 4: RESEARCH
METHODOLOGY

3.1 Introduction

As it is indicated in the title, this chapter includes the research

methodology of the dissertation. In more details, in this part the author
outlines the research strategy, the research method, the research approach,
the methods of data collection, the selection of the sample, the research
process, the type of data analysis, and the research limitations of the
project.

RESEARCH TYPES

Descriptive Research:- Means description of the state of affairs as it exists at

present. Researcher only reports only what has happened or what is happening

Applied Research:- Aims at finding solution for an immediate problem facing a

society or an industry/ business organizations

Quantitative Research:- Based on the measurement of quantity or amount.

Applicable to phenomena that can be expressed in terms of quantity.

Conceptual Research: - Related to some abstract ideas or theory. Used by

philosophers and thinkers to develop new concepts or re-interpret existing ones.
Empirical Research: - Relies on experience or observations alone, often
without due regard for system and theory.

Qualitative Research: - Concerned with qualitative phenomenon, i.e.

phenomenon relating to or involving quality or kind.

Fundamental Research: - Mainly concerned with generalizations and with

the formulation of a theory.

Analytical Research: - Researcher has to use facts on information already

available and analyze these to make a critical evaluation of the material.

3.3 Research method – Qualitative versus Quantitative techniques

In order to satisfy the objectives of the dissertation, a qualitative research

was held. The main characteristic of qualitative research is that it is
mostly appropriate for small samples, while its outcomes are not
measurable and quantifiable (see table 3.1). Its basic advantage, which
also constitutes its basic difference with quantitative research, is that it
offers a complete description and analysis of a research subject, without
limiting the scope of the research and the nature of participant’s responses
(Collis & Hussey, 2003)

However, the effectiveness of qualitative research is heavily based on the

skills and abilities of researchers, while the outcomes may not be perceived
as reliable, because they mostly come from researcher’s personal judgments
and interpretations. Because it is more appropriate for small samples, it is
also risky for the results of qualitative research to be perceived as reflecting
the opinions of a wider population (Bell, 2005)
3.4 Research approach

The research approach that was followed for the purposes of this research
was the inductive one. According to this approach, researchers begin with
specific observation, which are used to produce generalized theories and
conclusions drawn from the research. The reasons for occupying the
inductive approach was that it takes into account the context where
research effort is active, while it is also most appropriate for small
samples that produce qualitative data. However, the main weakness of the
inductive approach is that it produces generalized theories and
conclusions based only on a small number of observations, thereby the
reliability of research results being under question (Denzin & Lincoln,
2005).

3.5 Data collection method and tools

For the purposes of this research, in depth interviews were used. In depth
interviews are personal and unstructured interviews, whose aim is to
identify participant’s emotions, feelings, and opinions regarding a
particular research subject. The main advantage of personal interviews is
that they involve personal and direct contact between interviewers and
interviewees, as well as eliminate non-response rates, but interviewers
need to have developed the necessary skills to successfully carry an
interview (Fisher, 2005, Wilson, 2003). What is more, unstructured
interviews offer flexibility in terms of the flow of the interview, thereby
leaving room for the generation of conclusions that were not initially
meant to be derived regarding a research subject. However, there is the
risk that the interview may deviate from the pre-specified research aims
and objectives (Gill & Johnson, 2002).

As far as data collection tools were concerned, the conduction of the

research involved the use of semi-structured questionnaire, which was
used as an interview guide for the researcher. Some certain questions
were prepared, so as for the researcher to guide the interview towards the
satisfaction of research objectives, but additional questions were made
encountered during the interviews.

DATA COLLECTION METHOD

Data will be collected with the use of a questionnaire with closed ended
questions. These surveys are going to be distributed to several gym goers
attending the gyms.
 3.8. Data analysis

Content analysis was used to analyze the data which was gathered from
personal interviews. According to Moore & McCabe (2005), this is the type
of research whereby data gathered is categorized in themes and sub-themes,
so as to be able to be comparable. A main advantage of content analysis is
that it helps in data collected being reduced and simplified, while at the same
time producing results that may then measured using quantitative techniques.
Moreover, content analysis gives the ability to researchers to structure the
qualitative data collected in a way that satisfies the accomplishment of
research objectives. However, human error is highly involved in content
analysis, since there is the risk for researchers to misinterpret the data
gathered, thereby generating false and unreliable conclusions (Krippendorff
& Bock, 2008).

RESARCH LIMITATIONS

As sample size was too small, all areas cannot be covered

Due to time constraint, much information cannot be collected.

Fear of expressing true information was an limitation.

CHAPTER 5

DATA ANALYSIS AND INTERPRETATION

Results

Participants Characteristics

Sex Proportion (N=50)


Females N=15 30%

Males N=35 70%
Age Group Proportion


15-24 N=32 64%

25-34 N=12 24%

35-44 N=6 12%
 A. Protein supplements intake

Intake of Protein Supplements

30 27
25

20
20

15

Total

10

3
0

No Total
Yes

Yes, used to

The majority of the participants did not consume protein supplements, but a significant number of
20 out of 50 are consuming protein supplements. The last 3 used to consume and stopped.
 B. Gym-Goers Based on Gender Differences

Gym-Goers

35

30

25

Total
20 35

15

10 15

F M

Most of the gym goers were males and constituted 70% of the sample size and the rest were

females.
C. Protein intake according to Gender:

20

18
18

16

14

12

10

2
2

Females Males

Protein Intake

Consumption of protein supplements was higher among males (18 out of 20) than in
females (2 out of 20).
 D. Reason For Not Consuming Protein Supplements

14

10

Don't Know What Supplements are

Thinks It's Expensive

Don’t Believe in It's Efficacy on Muscles & Performance

Heard It's Unhealthy

The non-protein supplementers had different opinions for choosing not to consume protein

supplements:

14 out of 30 participants heard that these supplements are unhealthy;

10 didn’t believe in their efficacy on their muscle mass, strength and performance;

5 thought that it’s expensive;

and 1 of them didn’t know what supplements are

E. Protein intake according to age groups

14

12
12

10

4 4
4

2
60%
20% 20%
0
15-24 yrs 25-34 yrs 35-44 yrs
Protein intake Percentage

Results showed that protein intake dominated by the smallest age group from 15-24 years
old attending gym and equal consumption for both ranging from 25 till 34 and 35 till 44
years old.
F. Level of Protein Intake

Amount of Protein Intake

90 0

75 0

50 1

45 0

30 2

25 0

0 1 2 3 4 5 6 7 8 9
Currently Used to

The level of protein supplements intake varied from 25 to 90grams.

Mainly participants consumed 45grams (8 out of 20) followed by 5 participants who consumed

90 grams along with another 5 who consumed 30grams. Only 1 participant consumed 25
grams and one consumed 75 grams.

2 out of the 3 participants who used to consume protein supplements, had a usual intake of 30
grams/day. Another gym-goer who used to consume protein supplements had a usual intake of
50grams.
G. Type of Protein Supplements Consumed

Type of Protein Supplements

12

WHEY PROTEIN SHAKES/POWDER CASEIN

Participants consumed protein shakes/powder, whey and casein and scored 12, 6 and 2

respectively out of 20 supplementers.

 H. Reasons for attending gym

Reason for Attending Gym

16%

24%
60%

Good Shape Health Benefits To Exercise

60% of the sample (50) attended gym in order to be in good shape and get the perfect
body construction they wish to have, while only 24% attended to profit from the health
benefits exercising offers and the last 16% showed up only to exercise.
I. Source of advices

Motivation

10%

20%

40%

30%

Friends Gym Instructor Media Personal Choice

The greatest influence on gym-goers to consume protein supplements dominated by gym

instructors scoring 40%, followed by media with a 30% and personal choice with 20%.
The minor influence was provided by friends with a 10% score.
 J. Sources of Supplements

Sources of Supplements

Sport Stores 0%
0

Online Stores 10%

2

Gym 70%
14

Nutrition Supplement Stores 20%

4

0 2 4 6 8 10 12 14 16

Percentage N

As for the sources of protein supplements that gym goers consume, it varied significantly,
whether from the Gym, the Nutrition Supplements Stores, the Online Stores and Sports
Stores. Most of the gym goers got their supplements from the Gym (14 out of 20).

4 gym goers got their supplements from the Nutrition supplement Stores and the rest from
the Online Stores.

None of the participants recorded buying their supplements from the Sports Stores.
K. Side Effects

13 SUPPLEMENTS SIDE EFFECTS

7

No Positive Positive Negative

0

S I D E E F F E C TS

13 out of the 20 protein supplementers noticed positive side effects after they consumed protein

supplements and 7 participants didn’t undergo any physical or performance changes.

Discussion

In Lebanon, there was a scarce in studies taking protein supplements topic into
consideration. This study was done to assess the prevalence of protein supplements’ intake by
gym-goers in Lebanon.

One study was found considering Beirut population in Lebanon done by Khoury and
Antoine-Jonville (2012) and followed approximately the same rout of questions and methods.
Our study, where the prevalence of supplementation was found to be 40%, is almost the same as
the one described by Khoury and Antoine-Jonville (2012) which resulted in 36.3% of gym-
goers consuming supplements. But the prevalence in our study was significantly lower than the
one found in the Oliver et al (2011) study, where they got a prevalence of 28% out of 415
participants from both genders as well. Our study also scored higher prevalence than in both
Hirschbruch et al (2008) and Lavalli Goston and Correia (2010) studies were they respectively
obtained 10 and 13.98% of protein intake by gym-goers.

In addition, there was another sign of constancy between our study and the one done in
Beirut, revealed by the type of protein supplements consumed; protein powder consumption
had a prevalence of 40% and 39.8% in both our study and this study respectively. However,
whey consumption differed with a prevalence of 20% and 32.3% respectively.

Our findings revealed a very high intake of protein supplements which have reached 90
grams per day and 75 grams per day; it is significantly high compared to the RDA
(Recommended Daily Intake) of 0.8-1.0 g/kg per day. This also correlates with the results of
Oliver et al (2011) were 25% of the gym-goers had far exceeded their RDA with the use of
protein supplements.
27
testified experiencing positive results, while 19.1% reported experiencing negative results and
3.7% were indecisive.

Reasons for which exercisers attend gym vary considerably. 24% reported attending
the gym for health benefits and to prevent disease manifestation and 60% to be in good shape.
Closely, 15.6% of gym-goers who consume supplements in Beirut stated exercising for the
prevention of disease occurrence in the future but with a greater frequency of 47.3% was for
muscles and weight gain (Khoury and Antoine-Jonville, 2012).
Limitations

Several limitations might affect the strength of the study. The study population may not
be as representative to the entire Lebanese gym-goers population.

First, the study sample was small which may lead to sampling error and is limited to only two
gyms in two cities in Lebanon; Zahle and Beirut. Also, the time at which data were collected may
not be representative to all the gym-goers were some might be at work, or have afternoon
sessions at the universities. Therefore, a greater sample must be targeted with a broader set of
cities and settings in Lebanon to get as much as possible data that would be reliable.

In addition, weight and height were self-reported and not measured by the investigator and
inaccuracy may result. Thus, the use of a digital scale and a stadiometer would be helpful
for getting more accurate information.

Second, some of the participant would have reporting bias and may not express freely the
possible occurrence of any side effects due to supplements’ use. Maybe a prospective cohort
study would be beneficial to follow the participants and see the possible manifestation of
any positive or negative side effects.
Ethics

Participation in this study was voluntary and confidentiality was conserved; the
identity of the participants was not collected and privacy was preserved.

The purpose of the study and its importance were explained and participants were

informed that no intervention would take place. The health and physical beneficence of the study

also have been explained. In addition, the participants were acknowledged that the investigator is

a student at the University of Balamand and that the study is for research purposes and not to

intrude their privacy and personal information. This study offers no harm whether physical,

social, legal or psychological of any kind. Only those who wish to participate will give us 10
minutes of their time to fill the questionnaire and whoever wished not to participate had the
freedom to return the questionnaire and not be part of the study.

Questionnaires were kept in a sealed safe place and only the investigator will have
access to it. And after about 5 years of the analysis and publication of the findings, data will be
destroyed.
Survey

1. Sex:

Male ( ) Female ( )

2. Age:

------

3. Weight Height BMI

------ ------- ------

4. What is the main reason for attending gym?

a. Good shape

b. To exercise

c. For health benefits

5. How often do you attend the gym?

a. Daily (60min/day)

b. 3 days a week

c. Few hours a week (less than 3 hours)

d. Other

6. Do you consume any protein supplements to increase your muscle mass?

a. Yes

b. No

7. If no, what is the reason that you don’t consume supplements?

a. You’ve heard it’s unhealthy

b. You think they are expensive

c. You don’t believe in their efficacy on muscle mass and performance d. You
don’t know what supplements are

8. If yes, where do you get your supplements from?

a. Gym

b. Sports stores

c. Nutrition supplements stores

d. Online Stores

9. Who motivated you to consume supplements?

a. Friends

b. Gym instructor

c. Trainers

d. Personal choice

e. Media

10. What is your daily intake of protein supplements?

---------

11. Have you noticed any side effects after consuming protein supplements?

a. Yes

b. No

12. Have you noticed any positive changes after consuming these supplements?

a. Yes

b. No
13. What type of supplements do you use?

A.Protein shakes/powder
B. Whey
 CHAPTER 6

FINDINGDS
The majority of the participants did not consume protein supplements, but a significant number of
20 out of 50 are consuming protein supplements. The last 3 used to consume and stopped.

60% of the sample (50) attended gym in order to be in good shape and get the perfect
body construction they wish to have, while only 24% attended to profit from the health
benefits exercising offers and the last 16% showed up only to exercise.

13 out of the 20 protein supplementers noticed positive side effects after they consumed protein
supplements and 7 participants didn’t undergo any physical or performance changes.

Most of the gym goers were males and constituted 70% of the sample size and the rest were
females.

Participants consumed protein shakes/powder, whey and casein and scored 12, 6 and 2
respectively out of 20 supplementers.

SUGGESTIONS:

Whey protein is highly recommended product.

It is healthy does not have any side effects and is suitable for people of all ages .
It is easily digestible.
The companies producing whey proteins need to make the commom man aware of the benefits of whey protein .
Whey protein are produced only in powder form .
It should be made tastier and more attractive.
This should be made available over the country everywhere.
Marketing of such products is not done effectively .
So very persuasive steps should be undertaken .
Advertising and sales promotion feeled up .
Conclusion

Our study findings revealed a high prevalence of protein supplementation among

gym-goers which highlights the need to develop and implement programs and strategies to
spread scientific knowledge and awareness, especially among young adults, for the
prevention of any possible disorders resulting from the over consumption of these additives.

Control over the media should be applied to prevent any further negative impact on the
knowledge and perceptions of gym-goers and all the exercisers who wish to build the perfect
body shape. In addition, investigation should be done to govern non- medical professionals
who are promoting the use of supplements for financial profits.

Further studies should be done to investigate the possible occurrence of any side effects
or negative implications of over consumption of protein intake on gym-goers.