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!
- Atherton, Philip J., et al. "Distinct anabolic signalling responses
to amino acids in C2C12 skeletal muscle cells." Amino acids 38.5 (2010):
- 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):
- 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.