The role of milk- and soy-based protein in support of muscle protein synthesis

  1. Pro Virili Parte
    JudoJosh's Avatar
    Join Date
    Nov 2008
    Age
    30
    Posts
    9,079
    Rep Power
    2849702
    Level
    81
    Lv. Percent
    72.56%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    The role of milk- and soy-based protein in support of muscle protein synthesis


    Anabolic Effects of Milk v. Soy Proteins
    J Am Coll Nutr. 2009 Aug;28(4):343-54.
    The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons.
    Phillips SM, Tang JE, Moore DR.
    Source

    Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario L8S 4K1, CANADA. phillis@mcmaster.ca
    Abstract

    The balance between muscle protein synthesis (MPS) and muscle protein breakdown (MPB) is dependent on protein consumption and the accompanying hyperaminoacidemia, which stimulates a marked rise in MPS and mild suppression of MPB. In the fasting state, however, MPS declines sharply and MPB is increased slightly. Ultimately, the balance between MPS and MPB determines the net rate of muscle growth. Accretion of new muscle mass beyond that of normal growth can occur following periods of intense resistance exercise. Such muscle accretion is an often sought-after goal of athletes. There needs to be, however, an increased appreciation of the role that preservation of muscle can play in offsetting morbidities associated with the sarcopenia of aging, such as type 2 diabetes and declines in metabolic rate that can lead to fat mass accumulation followed by the onset or progression of obesity. Emerging evidence shows that consumption of different types of proteins can have different stimulatory effects on the amplitude and possibly duration that MPS is elevated after feeding; this may be particularly significant after resistance exercise. This effect may be due to differences in the fundamental amino acid composition of the protein (i.e., its amino acid score) and its rate of digestion. Milk proteins, specifically casein and whey, are the highest quality proteins and are quite different in terms of their rates of digestion and absorption. New data suggest that whey protein is better able to support MPS than is soy protein, a finding that may explain the greater ability of whey protein to support greater net muscle mass gains with resistance exercise. This review focuses on evidence showing the differences in responses of MPS, and ultimately muscle protein accretion, to consumption of milk- and soy-based supplemental protein sources in humans.

    PMID: 20368372
    Full Text here = http://www.jacn.org/content/28/4/343.long
    "The only good is knowledge and the only evil is ignorance." - Socrates

  2. Senior Member
    gregg1494's Avatar
    Join Date
    Feb 2012
    Posts
    1,515
    Rep Power
    103040
    Level
    32
    Lv. Percent
    38.84%
    Achievements Activity ProPosting Pro

    Good read. Thanks
  3. Senior Member
    Outside Backer's Avatar
    Join Date
    Jan 2003
    Age
    36
    Posts
    2,629
    Rep Power
    89665
    Level
    37
    Lv. Percent
    81.21%
    Achievements Activity ProPosting Pro

    Nice, i recently removed regular milk from my diet and added almond milk
    toes-on-the-nose.blogspot.com Deployed blogging
    •   
       

  4. Pro Virili Parte
    JudoJosh's Avatar
    Join Date
    Nov 2008
    Age
    30
    Posts
    9,079
    Rep Power
    2849702
    Level
    81
    Lv. Percent
    72.56%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Outside Backer View Post
    Nice, i recently removed regular milk from my diet and added almond milk
    I dont drink milk anymore myself however I still use whey shakes ( cheap and convenient). Unsweetened vanilla almond milk is good stuff.. I also use coconut milk to from time to time.
    "The only good is knowledge and the only evil is ignorance." - Socrates
  5. Diamond Member
    mattrag's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jul 2011
    Age
    30
    Posts
    10,027
    Rep Power
    335102
    Level
    64
    Lv. Percent
    9.9%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    Almond milk and coconut milk are great substitutes. I can't handle regular milk as I am very sensitive to casien protein. Whey I can do though.

    Nice article again JJ. Reps
    RecoverBro ELITE
  6. Elite Member
    TheSwanks's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Feb 2012
    Age
    30
    Posts
    8,903
    Rep Power
    7167051
    Level
    96
    Lv. Percent
    42.55%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    I never drink milk, can't stand it. Do soymilk w/ my whey shakes and unsweetened almond milk with casein before bed. Def eats tons of cottage cheese, though. Just something about drinking milk I can't stand!
  7. New Member
    0071982WC's Avatar
    Stats
    5'9"  160 lbs.
    Join Date
    Sep 2011
    Posts
    379
    Rep Power
    1169
    Level
    16
    Lv. Percent
    39.45%

    I love me some milk!!!
  8. Senior Member
    soontobbeast's Avatar
    Join Date
    May 2009
    Posts
    1,812
    Rep Power
    2251
    Level
    32
    Lv. Percent
    31.5%
    Achievements Activity ProPosting Pro

    it's always so weird to see someone say they don't like milk.


    milk is awesome. I've read several places that a combination of whey and casein is optimal post workout because casein protein is anti catabolic and whey is anabolic. not to mention it tastes great
    http://www.cbsnews.com/2100-500368_162-1342839.html

    http://www.bodyrecomposition.com/res...ch-review.html

    Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed.
    For me, the action IS the juice.
  9. Professional Member
    Geoforce's Avatar
    Join Date
    Feb 2012
    Posts
    3,915
    Rep Power
    1189234
    Level
    58
    Lv. Percent
    47.95%
    Achievements Activity ProActivity AuthorityPosting Pro

    I really like the studies you share Judo. Keep it up. Adds a lot more to the forum than the millionth "how do I get my abs cut up?"
  10. Elite Member
    TheSwanks's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Feb 2012
    Age
    30
    Posts
    8,903
    Rep Power
    7167051
    Level
    96
    Lv. Percent
    42.55%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Just read the articles, I'm curious to see if my post w/o shake would really give me more benefit w/ 8oz of skim milk or 1% vs 8oz of light soy. I might try for a bit and see. It can't be that bad as long as it's mixed with all the stuff I put in there.
  11. New Member
    apoxtle's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Oct 2009
    Posts
    404
    Rep Power
    733
    Level
    16
    Lv. Percent
    97.75%

    ehh brah's how do i get my ab's cut up?
  12. New Member
    apoxtle's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Oct 2009
    Posts
    404
    Rep Power
    733
    Level
    16
    Lv. Percent
    97.75%

    i drink 2 gallons in 5 days when i'm upping my protein. i loves some milk. can't stand soy milk though.
  13. New Member
    AbigailH47's Avatar
    Stats
    6'0"  75 lbs.
    Join Date
    Oct 2011
    Posts
    8
    Rep Power
    43
    Level
    2
    Lv. Percent
    59.67%

    I don't understand that how the guys avoid milk or hate the milk. Now a days it's available in many flavors. And if you are a sports person then you should have to have milk as your daily energy drink. It helps me a lot in building my health and muscles.
  14. New Member
    dirtwarrior's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Jun 2011
    Age
    58
    Posts
    384
    Rep Power
    1283
    Level
    16
    Lv. Percent
    32.88%

    a gallon of milk last just over a day for me
  15. Senior Member
    MuscleGauge1's Avatar
    Join Date
    May 2011
    Posts
    1,568
    Rep Power
    258615
    Level
    36
    Lv. Percent
    10.02%
    Achievements Activity ProPosting Pro

    Nice...Thanks for this. Good Read indeed
  16. New Member
    Spotter20's Avatar
    Stats
    6'1"  195 lbs.
    Join Date
    Apr 2012
    Age
    24
    Posts
    15
    Rep Power
    41
    Level
    3
    Lv. Percent
    44.5%

    This is good stuff. I just did a peer reviewed article presentation in my Bio class on protein synthesis Soy vs. Casein. Thanks for posting!
  17. New Member
    TryHard23's Avatar
    Stats
    5'11"  215 lbs.
    Join Date
    Apr 2012
    Posts
    158
    Rep Power
    120
    Level
    11
    Lv. Percent
    28.15%

    I LOVEE me some milk. Skim too!! Back before dieting, I used to alternate cause I like both but consistently drinking skim then going back to 2%.....goodness.. It's something special. I've found that even skim milk has been contributing too many cals to my cut though so a half gallon lasts me 3-4 days now as opposed to a gallong every 2-3 days haha.
  

  
 

Similar Forum Threads

  1. SHR 7/29 Muscle Protein Synthesis Occurs While Fasted
    By triceptor in forum Super Human Radio
    Replies: 3
    Last Post: 08-02-2011, 01:18 AM
  2. Replies: 12
    Last Post: 11-24-2004, 03:46 AM
  3. Do acne meds effect muscle gains/protein synthesis
    By BigBadDbol in forum Anabolics
    Replies: 1
    Last Post: 11-30-2003, 02:28 PM
  4. Replies: 1
    Last Post: 03-03-2003, 12:37 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in