Tuesday, March 3, 2015

SuppVersity - Nutrition and Exercise Science for Everyone: Whey + Casein - A Superior Post-Workout Shake in T...

SuppVersity - Nutrition and Exercise Science for Everyone: Whey + Casein - A Superior Post-Workout Shake in T...: Casein & whey - Many companies sell both. For a good reason! It appears to be logical. By combining whey and casein in your post-wor...



 What this study shows,
is not that training in a higher rep range of 10 reps per set is more
anabolic than training in the 6-8 range. What the study at hand shows is
that the combination of plain whey and casein proteins is vastly
superior to the funky "BCAA-powered" and "glutamine enhanced" protein
powders you will see in the stores and in shiny advertisments.



And let's be honest, in view of the way the fast and slow digesting
proteins facilitate long-lasting elevations of amino acids in the blood
(=hyperaminoacidemia), the results of this study are not exactly
surprising | Comment on Facebook!
References:



  • Atherton, Philip J., et al. "Distinct anabolic signalling responses
    to amino acids in C2C12 skeletal muscle cells." Amino acids 38.5 (2010):
    1533-1539.
  • Blomstrand, Eva, and Bengt Saltin. "BCAA intake affects protein
    metabolism in muscle after but not during exercise in humans." American
    Journal of Physiology-Endocrinology And Metabolism 281.2 (2001):
    E365-E374.
  • Chad M., et al. "The effects of protein and amino acid
    supplementation on performance and training adaptations during ten weeks
    of resistance training." The Journal of Strength & Conditioning
    Research 20.3 (2006): 643-653.
  • Sharp, Carwyn PM, and David R. Pearson. "Amino acid supplements and
    recovery from high-intensity resistance training." The Journal of
    Strength & Conditioning Research 24.4 (2010): 1125-1130.