You Have To Choose Wisely And You Have To Make Sure What Your Using For Better Result! Muscle And Strength Two Main Things:
Whey and casein are better together
Since whey rapidly increases protein synthesis and casein blocks protein breakdown, a combination of both would be ideal. A recent study compared the effects of supplementing with either a combination whey and casein protein versus carbohydrate on several markers of muscle anabolism during strength training.3 Untrained men participated in a 10-week resistance training program and either supplemented with 40 grams of carbohydrate or 40 grams of protein containing a mixture of whey and casein. Half of the supplements were consumed one hour before and then immediately after exercise on workout days. The results were overwhelmingly positive for the combination protein group. Despite similar background diets and identical training programs, supplementation with protein resulted in greater increases in several measures of muscle anabolism, including greater increases in lean muscle mass, thigh muscle mass, muscle strength, anabolic hormones and muscle specific proteins.
In a similar study that lasted 14 weeks, untrained men performed resistance training and received either 25 grams of carbohydrate or 25 grams of a combination whey and casein protein one hour before and immediately after exercise. The combination protein group had significantly greater increases in muscle fiber size compared to the carbohydrate group. These studies provide strong evidence that a combination protein consumed before and after workouts increases muscle size.
- Casein is generally a better muscle builder, a better strength builder, and a better fat burner than whey.
- The best thing about whey protein is that it contains a variety of proteins that bolster the immune system.
- Whey, in general, is simply a leftover product of making cheese, whereas casein isn’t a leftover or byproduct; it comes directly from milk.
- Sophisticated caseins like micellar casein and casein hydrolysate, while costlier than whey or generic casein, are worth the extra money.
- For an all-around protein powder, a blend of whey and casein is best. For workout nutrition, casein hydrolysate reigns supreme
- 3 Benefits of Casein Protein you need to know Click Here
Why You’re Drinking Whey
whey protein concentrate powder on wooden scoop and a shaker bootle
If you drink only whey protein instead of casein or a blend of whey and casein, you’re probably doing it because:
- You’ve got some sort of immunodeficiency.
- You’re on a budget and simply can’t afford casein.
- You’re under the impression that whey is better than casein for building muscle.
Let’s take a look at each of these assumptions.
3 assumption whey and Immunodeficiency?
1. Whey Concentrate
Hands down, the best thing about whey protein is that it contains a variety of proteins that put a big hurt on viruses and bacteria.
These proteins are called immunoglobulins and you may already have a healthy supply coursing through your veins. If, however, your immune system is compromised because of disease or poor nutrition, supplemental immunoglobulins might do you some good.
The trouble is, these valuable immunoglobulins pretty much exist only in whey concentrate, which is the cheapest and least processed form of whey.
Whey concentrate has higher levels of fat, cholesterol, and lactose and it contains the lowest percentage of protein of any of the types of whey, but it’s definitely rich in immunoglobulins IgGI, IgG2a, IgG2b, and IgG3.
2. Whey Isolate
While having more protein and lower levels of fat and cholesterol than concentrates, whey isolate also has lower levels of immunoglobulins, too. Isolates are more expensive than concentrates because they’re more processed and they’re, well, more isolated, i.e., more concentrated.
3. Whey Hydrolysate
This is the most expensive type of whey and it consists of proteins that are predigested and partially hydrolyzed so they can be more easily metabolize.
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