The latest research suggests that protein synthesis is better with a blend. Given the fact that we are all interested in increasing muscle mass, I would do three things.
1. Make sure my protein intake from all sources is at least 1 gram per pound of bodyweight.
2. Use a protein blend. Preferrably a 80/20 or 50/50 casein to whey blend.
3. Have an even amount of protein across all meals including pre- and post-workout.
Why is whey protein so appropriate to ↗ post-ex muscle synthesis? (EAA: Essential Amino Acids) http://t.co/8FWR5iEAKM pic.twitter.com/ykMtN8yQTN
— Yann Le Meur (@YLMSportScience) March 10, 2015