whey + casein post workout

[JudoJosh]

The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training.

Abstract

The purpose of this study was to examine the effects of whey protein supplementation on body composition, muscular strength, muscular endurance, and anaerobic capacity during 10 weeks of resistance training. Thirty-six resistance-trained males (31.0 +/- 8.0 years, 179.1 +/- 8.0 cm, 84.0 +/- 12.9 kg, 17.8 +/- 6.6%) followed a 4 days-per-week split body part resistance training program for 10 weeks. Three groups of supplements were randomly assigned, prior to the beginning of the exercise program, in a double-blind manner to all subjects: 48 g per day (g.d(-1)) carbohydrate placebo (P), 40 g.d(-1) of whey protein + 8 g.d(-1) of casein (WC), or 40 g.d(-1) of whey protein + 3 g.d(-1) branched-chain amino acids + 5 g.d(-1) L-glutamine (WBG). At 0, 5, and 10 weeks, subjects were tested for fasting blood samples, body mass, body composition using dual-energy x-ray absorptiometry (DEXA), 1 repetition maximum (1RM) bench and leg press, 80% 1RM maximal repetitions to fatigue for bench press and leg press, and 30-second Wingate anaerobic capacity tests. No changes (p > 0.05) were noted in all groups for energy intake, training volume, blood parameters, and anaerobic capacity. WC experienced the greatest increases in DEXA lean mass (P = 0.0 +/- 0.9; WC = 1.9 +/- 0.6; WBG = -0.1 +/- 0.3 kg, p < 0.05) and DEXA fat-free mass (P = 0.1 +/- 1.0; WC = 1.8 +/- 0.6; WBG = -0.1 +/- 0.2 kg, p < 0.05). Significant increases in 1RM bench press and leg press were observed in all groups after 10 weeks. In this study, the combination of whey and casein protein promoted the greatest increases in fat-free mass after 10 weeks of heavy resistance training. Athletes, coaches, and nutritionists can use these findings to increase fat-free mass and to improve body composition during resistance training.

PMID: 16937979

What is the reason for the study?
To examine and compare the effects of whey protein + casein & whey protein + casein on body composition, muscular strength, muscular endurance, and anaerobic capacity during 10 weeks of resistance training.

Who are the participants?
Thirty-six resistance-trained males aged 31 +/- 8 years

What was the study design?
Double blind randomized placebo controlled experiment

What was done?
Individuals were randomly assigned to one of three groups

• 48g carbs per day (placebo group)
• 40g whey + 8g casein (WC group)
• 40g whey + 3g BCAA + 5g L-glutamine (WBG group).

Energy intake was matched across all groups and all individuals followed a 4 days-per-week split body part resistance training program for 10 weeks.

The following measurements were taken at 0, 5, and 10 weeks

• fasting blood samples
• body mass & composition (via DEXA scan)
• Bench press & leg press 1RM
• AMRAP using 80% 1RM for bench press and leg press
• 30-second anaerobic capacity tests

What was found?
What was most interesting was the change in body composition, especially considering kcal and protein intake was matched across the groups.

What does that mean?
Supplementing with both whey and casein post workout may produce greater training adaptations through greater prevention of catabolism and an improved anabolic response in resistance trained males

 

[heavylifter33]

This is why i've used blends for a couple years now. Plus they taste better imo

Another fantastic post brother.

 

[AntM1564]

Always use blends. If not, I combine greek yogurt with whey which is essentially a blend.

 

[Aleksandar37]

Nice find! They controlled all groups really well.

 

[LeanEngineer]

Yep i'm definitley a blend guy. Good read here.

 

[Athletix]

Good info!

 

[Matthew1237]

Definitely interesting. Better start putting milk in all my shakes! Thanks for the insight!

 

[Jiigzz]

Buy a quality whey, add milk = blend.

 

[Matthew1237]

Buy a quality whey, add milk = blend.

Haha my thoughts exactly!!

 

[paula]

Just buy select protein. Prblem solved

 

[The_Old_Guy]

Add 3Tbs liquid egg whites ($4 for "20" eggs in the egg section. 3TBS=1 "Egg") to bridge the gap between the Whey and Casein digestion rates.

Hey JudoJosh, since you're in the Protein game: WTF is going on with Egg White prices in the supplement industry? Was there a bird flu pandemic or something? Yet regular eggs seem stable'ish, price wise...

 

[Driven2lift]

Add liquid 3Tbs egg whites ($4 for "20" eggs in the egg section. 3TBS=1 "Egg") to bridge the gap between the Whey and Casein digestion rates. Hey JudoJosh, since you're in the Protein game: WTF is going on with Egg White prices in the supplement industry? Was there a bird flu pandemic or something? Yet regular eggs seem stable'ish, price wise...

PES just covered this in the latest protein article, egg protein is not optimal at all in a powder

It needs to be cooked (uncooked has terrible bioavailability)
Even pasteurized is probably not ideal.

The whey/casein blend has been shown best in multiple studies so I would leave it as is personally.

 

[The_Old_Guy]

Just read the Belgian study - interesting. True "Raw" eggs suck, but heated = ~91% BA. But Pasteurization heats the egg/liquid egg to 140'F, *apparently* inactivating the trypsin inhibitors (couldn't find an actual study on the exact temp, just a ton of anecdotal). The Avidin does seem to actually need 160'F-180'F (Cooked to a solid) - but A. the yolk is loaded with Biotin, and B. Pill popping lifters probably have no need to worry about a Biotin deficiency.

But that *was* a good read for 30 minutes, thanks for the hat tip! Still adding my liquid E though

 

[Jackedjack]

Thank god we all use select protein . Reminds me I need to stock up soon!

 

[Nyrin]

It's a little strange to me that they used an 80/20 whey/casein split; I'd be interested in seeing it compared against 50/50 and/or the inherent 20/80 split in straight milk protein.

 

[paula]

PES just covered this in the latest protein article, egg protein is not optimal at all in a powder

It needs to be cooked (uncooked has terrible bioavailability)
Even pasteurized is probably not ideal.

The whey/casein blend has been shown best in multiple studies so I would leave it as is personally.

Uh oh looks lik Dr. Jym didnt do his homework he mis this one, he used egg albumin to his pro jym.

 

[RecompMan]

This is why i've used blends for a couple years now. Plus they taste better imo Another fantastic post brother.

happen to be cheaper a lot of the time too

 

[RecompMan]

PES just covered this in the latest protein article, egg protein is not optimal at all in a powder It needs to be cooked (uncooked has terrible bioavailability) Even pasteurized is probably not ideal. The whey/casein blend has been shown best in multiple studies so I would leave it as is personally.

andddddd leucine peptides


It's the ****ing bees knees