Updated: Feb 5, 2019
When building lean muscle, 100% Whey is INFERIOR
If you’re a regular 100% whey protein user, read on, because there’s something you need to know. In our quest to build muscle, protein intake is the single most important factor. When we say intake, we mean the type of protein too.
Reputable journals have already tested the effects of different proteins in human subjects, and the data could not be more conclusive. Whey + Casein is the superior choice.
The media tells us that whey builds muscle. And you know what? They're totally right. Studies do show that whey alone builds muscle better than other proteins. But if you look what they compare it to, the issue is clear: studies compare whey to weak products like soy-based protein, sugary drinks, and even just water. Of course whey is going to come out on top when half the time it isnt even being compared to other protein!
Nature had it right. When researchers at the world-renowned Mayo Clinic tested a combination of whey + casein protein, as found naturally in milk protein, they discovered that the two protein sources work together to build lean muscle.
100% whey protein in isolation only gets you so far... it can spike protein synthesis with an influx of amino acids, but quickly returns to baseline, leaving you where you started.
Enter casein, a slower-digesting protein that's typically consumed for its anti-catabolic properties as it promotes a steady release of amino acids over time. Casein actually results in more retention of ingested protein than whey!
In another published study, researchers found the combination of whey protein with casein protein resulted in a quick increase in protein synthesis along with a sustained elevation in plasma leucine levels. Plasma leucine levels are a key dictator of muscle protein synthesis, and thus, a combination of whey protein and casein protein may serve to maximize muscle protein accumulation.
OMG- the BEST protein EVER!!! I love to make waffles using this they taste so great (1scoop powder, 1 tsp Baking soda, 1 whole egg, splash of water) = the BOMB!!! then use Walden Farms syrup I can't wait to try more flavors
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