I don’t
think there’s any research on combining these ingredients beyond a whey and
casein blend, but we’re bodybuilders which means we experiment outside of the
box.
Casein 10 – 25 grams
Whey 10 – 25 grams
BCAA 2:1:1 5 – 15 grams
Glutamine 5 grams
You could
always add in 1 – 3 grams of HMB if you have the cash.
The protein content in Quest is about 52 percent whey and 48 percent casein.
The protein content in Muscle Milk is about 20 percent whey and 80 percent casein.
The protein content in Pro-JYM is about 10 percent egg, 40 percent whey and 50 percent casein.
Reference from Suppversity:
Whey + Casein - A Superior Post-Workout Shake in Theory (Fast + Slow) and Practice (Results of a 10-Week Study)
The protein content in Pro-JYM is about 10 percent egg, 40 percent whey and 50 percent casein.
Reference from Suppversity:
Whey + Casein - A Superior Post-Workout Shake in Theory (Fast + Slow) and Practice (Results of a 10-Week Study)
Table 2: As you can see, the supplements were isocaloric. Differences in the energy intake from the supplement, which had be consumed as quickly as possible, but ideally within 2 hours, following the workouts on training days and in the morning ( 9:00 AM) of nontraining days, can thus not explain the different study outcomes (Kerksick. 2006)
References:
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.
Testosterone Therapy - Royal Men's Medical Center
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