Are Whey protein better for muscle building than casein protein in Post-workout?Why?
In the study, subjects were separated into three groups and then each
subject performed a workout (consisting of leg extension only - simple, yet
effective workouts are often chosen for research purposes). One hour after
the workout, one group received a placebo drink (no protein), the 2nd group
received 20 grams of casein, and the 3rd group received 20 grams of whey
protein.
There was no benefit from the placebo drink of course, but supplementation
with both protein types resulted in an increase in “muscle protein net
balance” (the scientific term for “muscle building”). However, whey protein
was not better for muscle building than casein protein.
The bottom line: Getting a source of protein soon after strength training
will help build muscle, but the exact type of protein consumed probably
isn’t as important as many people believe.
Muscle building is not the only item that needs to be taken into consideration. Assume the mixture is taken with simple carbohydrates. Caseins gum up in the stomach slowing absorption of everything for hours possibly. Whey does not have this effect.
This will make a difference in many circumstances, but multiple training sessions in one day (weights, condition or practice) or heavy trianing grouped close together are just two.
They waited an hour to take the protein. This is a bit too long to wait anyhow. So I wonder if since they got farther away from the “30 min window of opportunity” could both protein not have had as much of an effect?
I always thought whey was better for post-workout since it is absorbed quicker and casein was better for like night-time or in the morning since it is slow-released throughout the day…
Controversial to some studies or rather controversial to what some people think there isnt a set amount that your body can absorb if thats what you are asking. However if you do consume too much it may cause GI stress and you may be on the toilet for a while.
How much protein can an athlete use in one sitting after training and during the day.
I feel that an athlete should divide all of their goal protein grams into 6-8 meals and use a post workout formula for their glycogen stores and protein synthesis. Also protein is not evil and the kidneys will filter more nitrogen and enlarge slightly. So what…the heart wall thicken in addaptation to cardiovascular stress but doctors don’t tell you stop running and walk!
Quikazhell makes a good point about the timing of the protein but I look at the workout itself. Spiking your insulin after a set of leg extensions is a waste and you are not training the entire leg! If you have a small amount of muscle trained how can you show the true potential of a nutrient method?It’s not like you are going to gain slabs of 20 pounds on each leg. I would love to see research on an athlete that trains with 4 movements with 90% intensity with numbers similar to a NCAA I team.
Whey protein has been shown to be an anti-oxidant in itself so building blocks are not just the roles of protein anymore. You must use the right type and that is why Zeppelin’s formula is so effective. It’s not just 25 grams of buliding material but another pathway of fighting free radical damage. It’s not FROST but maybe a slight chill!
Wow, they’ve got some impressive claims on that protein, sounds almost magical, and some of the first research to ever prove something to boot! below is a quote from that website:
“Researchers have proven in case after case that just 3 servings of NITRO2MAX 4000 can increase muscle mass 5-10 lbs/week during training (see chart above).”