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Old 03-03-2012, 01:02 PM   #90
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Originally Posted by BMW_Matt View Post
So you're saying absolutely NO whey and all casein would be better? I have a hard time believing less fat from just that...
That's what the study said. Something with whey having a strong initial impact on protein synthesis, but short... while casein is prolonged.

"In one study, researchers gave healthy subjects 30 grams of either whey protein or casein protein and made several measures of the anabolic and catabolic effect for 7 hours after the meal.[2] Whey protein resulted in a rapid increase in blood amino acids and protein synthesis, but it was short-lived. Casein, on the other hand, resulted in a prolonged increase in blood amino acids that resulted in a 34% reduction in protein breakdown. The net protein balance remained more positive after intake of casein protein over a 7-hour period. The superior long-lasting effect of casein was attributed to a delayed gastric emptying and slower absorption rate from the gastrointestinal tract to the blood."

They still suggest that you include both, casein before bed and whey in the morning and after workouts... but they both can also be used alone and in combination to "exploit their unique biologic effects."

As far as fat loss, the study said:

"At 12 weeks, the average percent body fat with diet alone decreased from 27% to 25%, the casein protein group decreased from 26% to 18% and the whey protein group from 27% to 23%. The average fat loss was 5.5, 15.4 and 9.3 pounds in the three groups respectively."

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