M FREAKY
Super Moderator
New Study: Whey Protein Hydrolysate vs. Casein!!!
Historically, gym rats have always consumed a lot of protein. High-protein diets are used simply because they work, i.e., they promote muscle size and strength gains in conjunction with appropriate resistance training 1. It should be noted, however, that all proteins are not created equal. Whey protein has been singled out as the ultimate source of protein based on its excellent amino acid profile 2. In addition, whey protein is easy to digest and is efficiently absorbed into the body. In general, protein experts believe that hydrolyzed (i.e., partially pre-digested) whey protein is the best form of protein for bodybuilding purposes (3,4,5). Hydrolyzed proteins are rapidly absorbed and strongly augment insulin secretion 3.
A recent study, published in the International Journal of Sports Nutrition and Exercise Metabolism, examined the effects of supplementation with different proteins, namely hydrolyzed whey protein and casein (the main component of milk protein), on muscle strength and body composition during a 10 week, supervised resistance training program. [/B]Importantly, this study was conducted on experienced male bodybuilders. To qualify as subjects the men 1) had no current or past history of anabolic steroid use; 2) had at least two years of resistance-training experience 3) had not ingested any sport supplement for an 8-week period prior to the start of supplementation; and 4) agreed not to ingest any other supplements or non-prescription drugs that may affect muscle growth or exercise performance
This study used so-called double-blind protocol, meaning that neither the individuals nor the researchers knew who consumed whey hydrolysate and who consumed casein. The guys supplemented their normal diet with either whey hydrolysate or casein (1.5 grams per kilogram of body mass/day). However, the protein supplementation resulted in only a small increase in daily protein intake, so the subjects substituted a large portion of their habitual daily protein intake with the protein supplement. Resistance training began the week after all baseline assessments and continued for 10 weeks. The primary goal of the training program was to increase maximal strength and muscle size. What happened? Well, this well-controlled study indicated that :
The whey hydrolysate group achieved a significantly greater gain in lean body mass than the casein group (5.0 versus 0.8 kilograms). Also, the whey hydrolysate group lost significantly body fat while the casein group gained body fat (-1.5 versus +0.2 kilograms).
The whey hydrolysate group also achieved significantly greater improvements in muscle strength (measured by barbell bench press, squat and cable pull-down) compared to the casein group in each assessment of strength. Furthermore, when the strength changes were expressed relative to body weight, the whey group still achieved significantly greater improvements in strength compared to the casein group.
The superiority of whey protein hydrolysate may have something to do with its strong insulin boosting actions and its rapid absorption and uptake. A surge of amino acids are rapidly transported to muscle tissue where they may help trigger new muscle synthesis at an accelerated rate. Interestingly, this study also demonstrated whey hydrolysate ingestion promoted fat loss; high-quality whey protein has ACE-inhibitory activity, which may lead to inhibition of storage fat synthesis in fat tissue.
The results of this study are in line with the recent premilary report by Dr. John Buckley and co-workers, who observed that whey protein hydrolysate is superior to casein in enhancing recovery of isometric muscle torque following eccentric muscle contractions.
Historically, gym rats have always consumed a lot of protein. High-protein diets are used simply because they work, i.e., they promote muscle size and strength gains in conjunction with appropriate resistance training 1. It should be noted, however, that all proteins are not created equal. Whey protein has been singled out as the ultimate source of protein based on its excellent amino acid profile 2. In addition, whey protein is easy to digest and is efficiently absorbed into the body. In general, protein experts believe that hydrolyzed (i.e., partially pre-digested) whey protein is the best form of protein for bodybuilding purposes (3,4,5). Hydrolyzed proteins are rapidly absorbed and strongly augment insulin secretion 3.
A recent study, published in the International Journal of Sports Nutrition and Exercise Metabolism, examined the effects of supplementation with different proteins, namely hydrolyzed whey protein and casein (the main component of milk protein), on muscle strength and body composition during a 10 week, supervised resistance training program. [/B]Importantly, this study was conducted on experienced male bodybuilders. To qualify as subjects the men 1) had no current or past history of anabolic steroid use; 2) had at least two years of resistance-training experience 3) had not ingested any sport supplement for an 8-week period prior to the start of supplementation; and 4) agreed not to ingest any other supplements or non-prescription drugs that may affect muscle growth or exercise performance
This study used so-called double-blind protocol, meaning that neither the individuals nor the researchers knew who consumed whey hydrolysate and who consumed casein. The guys supplemented their normal diet with either whey hydrolysate or casein (1.5 grams per kilogram of body mass/day). However, the protein supplementation resulted in only a small increase in daily protein intake, so the subjects substituted a large portion of their habitual daily protein intake with the protein supplement. Resistance training began the week after all baseline assessments and continued for 10 weeks. The primary goal of the training program was to increase maximal strength and muscle size. What happened? Well, this well-controlled study indicated that :
The whey hydrolysate group achieved a significantly greater gain in lean body mass than the casein group (5.0 versus 0.8 kilograms). Also, the whey hydrolysate group lost significantly body fat while the casein group gained body fat (-1.5 versus +0.2 kilograms).
The whey hydrolysate group also achieved significantly greater improvements in muscle strength (measured by barbell bench press, squat and cable pull-down) compared to the casein group in each assessment of strength. Furthermore, when the strength changes were expressed relative to body weight, the whey group still achieved significantly greater improvements in strength compared to the casein group.
The superiority of whey protein hydrolysate may have something to do with its strong insulin boosting actions and its rapid absorption and uptake. A surge of amino acids are rapidly transported to muscle tissue where they may help trigger new muscle synthesis at an accelerated rate. Interestingly, this study also demonstrated whey hydrolysate ingestion promoted fat loss; high-quality whey protein has ACE-inhibitory activity, which may lead to inhibition of storage fat synthesis in fat tissue.
The results of this study are in line with the recent premilary report by Dr. John Buckley and co-workers, who observed that whey protein hydrolysate is superior to casein in enhancing recovery of isometric muscle torque following eccentric muscle contractions.
