Monday, March 24, 2014

SuppVersity - Nutrition and Exercise Science for Everyone: Whey or Casein, Pulse or Spread Evenly Across the ...

SuppVersity - Nutrition and Exercise Science for Everyone: Whey or Casein, Pulse or Spread Evenly Across the ...: Image 1: Instinctively right? Milk contains soluble (=whey) proteins and casein. Are we overthinking things, when we rip them apart and do...

Bottom Line: Against that background the study at hand supports
previous findings of the importance of a threshold intake of
. Interestingly, it did not confirm the notion that this threshold
intake should be spread equally across the day, which is something most
commenters (me included) read into the seminal paper by Loenneke et al., which
found a statistically significant negative correlation not between total protein
intake, but between the number of meals with 10g or more essential amino acids
in them and abdominal obesity (Loenneke. 2012). So, does timing matter, or
does it not?

  1. It does matter, when you work out, there is ample evidence to
    support that the ingestion of protein in the vicinity of the workout cannot just
    amplify the protein synthetic response but will also results in an
    increase in real world muscle gains.
  2. It appears that it does not matter, when you are dieting
    (only), though; not just the study at hand, but also the success many people
    report on intermittent fasting regimen, would support the notion that the more
    sustained anabolism you may be able to achieve by ingesting say 4x25g of protein
    instead of 1x80 + 2x10g has, compared to the total amount of protein you eat,
    relatively little influence on the conservation of lean body mass, when you are
And as far as the choice between casein and milk soluble protein, aka whey (see first red box), is concerned (see box on the right, as well), it would appear prudent to assume that a combination of both - just like nature intended it - would be the best choice as a "standalone" protein source (cf. "Whey and Casein Work Hand in Hand for Protein Anabolism, but Scientists Overlook Fat, When They Reassemble Milk"), while the higher leucine content and faster digestibility render whey the better candidate for classic "supplementation", as in having an additional shake before you
start preparing your whole-foods post-workout meal, which should - and I hope it's not really necessary that I say that - obviously include a significant amount of protein (fish, eggs, meats, and if you will even more dairy ;-), as well. The usefulness (again, not necessarily the superiority!) of slow
digesting protein is something you should be aware of, anyway, right? If not re-read the "3.2kg of Lean Mass Over Night W/ 40g of Slow Digesting Protein 30min Before Bed!?" post from February 22, 2012.

UMP is a "80/20" casein/whey blend
Owing to its exceptionally high content of MPI, each serving of UMP contains 80% slow-release micellar casein and 20% fast-release whey. This combination of proteins provides dual quick anabolic and extended anti-catabolic properties.*