Super Protein Stack

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)

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:

• 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.

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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.

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.

Leucine is King: Make Your Own Super Milk for Super Muscle Gains

1-3 Cups of Whole Milk (Lactose Free if necessary)

5 – 10 grams of BCAA’s 2:1:1

1 serving of digestive enzymes

1 gram of Colostrum in capsules or power

1 – 3 grams of HMB

Optional :  

100 mg of Lactoferrin

2 tablespoons of Lecithin
2 grams of Glycine
2 grams of Taurine
2 grams of Lysine (increases L-Carnitine levels)

Flavoring of your choice.

The first 3 items are necessary. The next two supercharges your gains.

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Amino Acid Content of 1 Cup of Whole Milk

Source:

Milk, whole, 3.25% milkfat Nutrition Facts & Calories

https://nutritiondata.self.com/facts/dairy-and-egg-products/69/2

Nutrition facts and Information for Milk, whole, 3.25% milkfat. ... Nutritional Target Map for Milk, whole, 3.25% milkfat. This feature ... Amounts per 1 cup (244g) ...

Product Review: Don't Sleep On Muscle Milk

Muscle Milk is often hated on and overlooked but it is a great source of protein and is ahead of other brands it’s time in other beneficial ingredients. This product is still innovative when compared to other protein blends on the market.

Slow and fast digesting protein blend

Calcium And Sodium Caseinate slow digesting protein

Milk Protein Isolate providing 80% casein and 20% whey

Whey Protein Hydrolysate is a fast digesting (pre-digested) protein

Whey Protein Concentrate is a whole form of whey containing some fats and carbohydrates.

Lactoferrin an immune boosting protein that has iron building capabilities

Glutamine is an immune system, digestive system and recovery agent.

Taurine is an amino acid that regulate the level of water and minerals in the blood.

Fiber sources include Soluble Corn Fiber and Inulin

Crystalline Fructose is one of the carbohydrate sources.

Medium Chain Triglycerides (MCT) for a fast burning fat source.

Carnitine is an amino acid that transports fat to muscle to be burned as energy.

Multivitamin and mineral blend.

Lactose free.

                                                                               2.47 Lbs. - Banana Creme                                                                                           2.47 Lbs. - Blueberries N' Creme                                                                                           2.47 Lbs. - Chocolate                                                                                           2.47 Lbs. - Chocolate Malt                                                                                           2.47 Lbs. - Cookies N' Creme                                                                                           2.47 Lbs. - Dark Chocolate                                                                                           2.47 Lbs. - Graham Cracker                                                                                           2.47 Lbs. - Mocha Latte                                                                                           2.47 Lbs. - Peanut Butter Chocolate                                                                                           2.47 Lbs. - Strawberries N' Creme                                                                                           2.47 Lbs. - Strawberry Banana                                                                                           2.47 Lbs. - Vanilla Creme                                                                                           4.94 Lbs. - Banana Creme                                                                                           4.94 Lbs. - Chocolate                                                                                           4.94 Lbs. - Cookies N' Creme                                                                                           4.94 Lbs. - Strawberries N' Creme                                                                                           4.94 Lbs. - Vanilla Creme                                         

Serving Size1/3Cup(35g)(1 Scoop) Servings Per Container64 Amount Per Serving Per 1 Scoops (35g) Calories 150 Calories From Fat 50 % DV* Total Fat 6g 9% Saturated Fat 2g 10% Trans Fat 0g Polyunsaturated Fat 1g Monounsaturated Fat 2.5g Cholesterol 10mg 3% Sodium 80mg 3% Potassium 210mg 6% Total Carbohydrate 9g 3% Dietary Fiber 2g 8% Sugars 2g Protein 16g 32% Vitamin A 15% Vitamin C 15% Calcium 25% Iron 15% Vitamin D 15% Vitamin E 15% Thiamin 15% Riboflavin 15% Niacin 15% Vitamin B6 15% Vitamin B12 15% Biotin 15% Pantothenic Acid 15% Phosphorus 20% Iodine 15% Magnesium 15% Zinc 15% Copper 15% Chromium 40% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Ingredients Protein Blend (Calcium And Sodium Caseinate, Milk Protein Isolate, Whey Protein Hydrolysate, Whey Protein Concentrate, Lactoferrin, L-Glutamine, Taurine), Maltodextrin, Soluble Corn Fiber, Sunflower Oil, Crystalline Fructose, Canola Oil, Natural And Artificial Flavor, Medium Chain Triglycerides, Phosphate Dicalcium, Less Than 1% Of: Potassium Bicarbonate, Inulin, Magnesium Oxide, Acesulfame-K, Potassium Bicarbonate, Soy Lecithin, Sucralose, DL-Alpha Tocopheryl Acetate, Ascorbic Acid, Ferrous Fumarate, Vitamin A Palmitate, Niacinamide, Zinc Oxide, Copper Gluconate, Calcium Pantothenate, L-Carnitine, Cholecalciferol, Pyridoxine Hydrochloride, Thiamin Mononitrate, Riboflavin, Chromium Chloride, Folic Acid, Biotin, Potassium Iodide, Cyanocobalamin. Contains Ingredients Derived From Milk And Soy. This Product Is Manufactured In A Facility That Processes Milk, Soy, Wheat And Eggs.

Directions For Muscle Milk: RECOMMENDED USAGE FOR INDIVIDUALS LOOKING TO BUILD SIZE AND GAIN MUSCLE MASS: Mix 2/3 cup (70g) (2 scoops) (2 servings) Muscle Milk Powder into 10-16 fl. oz. (295 - 473 mL) / day.

RECOMMENDED USAGE FOR INDIVIDUALS THAT WANT FEWER CALORIES: Mix 1/3 cup (35g) (1 scoop) (1 serving) Muscle Milk Powder into 5-8 fl. oz. (147 - 236 mL) / day.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.