Sunday, October 8, 2017

Excerpt from SuppVersity: Whey + Casein - A Superior Post-Workout Shake...

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-workout...

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.

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.


  • 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.