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Showing posts with label Caseine. Show all posts
Showing posts with label Caseine. Show all posts

What Is Whey-Casein Blend | AR Nutration

Whey-Casein Blend

Whey-casein protein blends combine the fast- and slow-digesting properties of whey and casein protein powder.
With a whey-casein blend, you get the best of both worlds: a spike in muscle protein synthesis from the rapidly-absorbed whey and a prolonged decrease in muscle breakdown from the slowly-absorbed casein (20).
In one study, 16 men at rest drank 20 grams of whey protein blend or 20 grams of whey-casein protein blend (21).
The researchers took muscle samples from the men two hours before and several hours after consumption and found no difference between the two groups in muscle protein synthesis, suggesting the blend is just as effective as whey protein when resting.
However, it’s unclear if protein blends are as effective as whey protein for increasing muscle protein synthesis around exercise.
In a ten-week study, 68 men received whey-casein protein blend or an equal amount of casein protein while undergoing lower-body resistance training (22).
Results showed that those consuming the whey-casein blend experienced less muscle fatigue compared to the casein group. Still, no differences in muscle size or strength were detected between the two groups.
Best Protein Powders for Men
The percentage of protein from whey and casein varies between products on the market. More often than not, the whey-casein blends contain more whey than casein.
For example, this whey-casein blend by Dymatize Nutrition has 75% whey and 25% casein protein per scoop, whereas this product by EAS Sports Nutrition does not list the percentage.
SUMMARYWhey-casein protein blends contain both whey and casein. Research suggests that they offer the same muscle-building properties as whey or casein protein alone.

What Is Casein Protein - Slow Digest Casein Protein | AR Nutration

Casein Protein

PintereLike whePinteresty, casein is a milk-based protein that contains all the essential amino acids your body needs. However, your body digests casein protein much slower than the rapidly digested whey protein.
This is because casein forms curds in your stomach once exposed to stomach acid. These curds are not easily broken apart and take your body much longer to digest and absorb.
But because your body absorbs casein protein at a slower rate, it provides your muscles with a steady supply of amino acids over a longer period — usually between five and seven hours (14).
While casein protein doesn’t increase muscle protein synthesis to the same extent as whey, the continuous supply of amino acids helps prevent muscle breakdown and supports muscle protein synthesis longer (15).
This makes casein protein particularly useful for promoting muscle growth during fasting, for example before sleep or between meals.
Studies in men show that consuming 20–30 grams of casein protein before bed decreases muscle protein breakdown and supports muscle building (16171819).
And because aging is associated with a loss of muscle mass, older men may especially benefit from the muscle-preserving effects of casein protein (19).
Here is a quality casein powder by Optimum Nutrition that also provides 60% of your daily calcium needs.
SUMMARYCasein is a complete protein that comes from milk. Your body takes much longer to digest and absorb casein than it does whey. This makes casein beneficial for supporting muscle growth during periods of fasting.

Dosage and Side Effects of Whey Protein | AR NUTRATION

Dosage and Side Effects of Whey Protein

A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts.
It’s recommended that you follow the serving instructions on the packaging.
Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.
Concerns about protein causing kidney damage and contributing to osteoporosis are unwarranted.
In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys (56575859).
However, people with current kidney or liver issues may want to avoid whey protein or at least consult with a medical professional before taking it.
Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping. Some people are also allergic to whey.
If you can't tolerate regular whey protein concentrate, isolate or hydrolysate may be more appropriate. Alternatively, you could simply avoid whey protein and eat other protein-rich foodsinstead.
But generally speaking, whey protein has an excellent safety profile and most people can consume it without problems.
SUMMARYWhey protein is very safe. A commonly recommended dose is 1–2 scoops (25–50 grams) per day.

The Bottom Line

Whey protein is an exceptionally healthy way to add more protein to your diet. It’s a quality protein source that is absorbed and utilized efficiently by the human body.
This is particularly important for athletes, bodybuilders or people who need to gain muscle mass and strength while losing fat.

Other Health Benefits of Whey Protein | AR NUTRATION

Other Health Benefits of Whey Protein

Whey is more than just a high-quality protein source, it also contains other beneficial nutrients.
This includes lactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins (38).
Beyond just muscle, strength and leanness, whey protein may provide numerous other health benefits.
This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression (39404142).
It also protects against cancer, reduces symptoms of hepatitis, increases bone mineral density, improves immune function in HIV patients and increases the lifespan of mice (4344454647484950515253).
The fact that whey protein is very high in the amino acid cysteine seems to mediate many of these health benefits. Cysteine does this by raising levels of glutathione, the main antioxidant substance in your body's cells (5455).
SUMMARYWhey is high in essential amino acids and other healthy nutrients. It’s also rich in the amino acid cysteine, which raises levels of the antioxidant glutathione and leads to many health benefits.

Whey Protein Improves Satiety and May Promote Weight Loss | AR NUTRATION

Whey Protein Improves Satiety and May Promote Weight Loss

It’s well known that protein can aid weight loss, as it’s by far the most satiating macronutrient (29).
Protein can boost energy expenditure by 80–100 calories per day, and make people automatically eat up to 441 fewer calories per day (30313233).
In one study, eating 25% of the daily calories in protein cut cravings by 60% and reduced the desire for late-time snacking by half (34).
Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss.
Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds (3.5 kg) while increasing lean muscle mass (35).
If you're trying to lose weight, a whey protein supplement can help you both lose weight and hold on to your muscle (3637).
SUMMARYProtein has been shown to aid weight loss by boosting metabolism and reducing appetite. Whey protein can help increase fat loss while preserving lean muscle mass.

Effects of Whey Supplementation on Muscle Mass and Strength | AR NUTRATION

Effects of Whey Supplementation on Muscle Mass and Strength

The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength.
Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.
The ways by which whey protein promotes muscle/strength gain include:
  1. Building blocks: It provides protein and amino acids, which serve as building blocks for increased muscle growth.
  2. Hormones: It increases the release of anabolic hormones that can stimulate muscle growth, such as insulin (12).
  3. Leucine: It’s high in the amino acid leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level (1314).
  4. Fast absorption: Whey protein is absorbed and utilized very quickly compared to other types of protein (15).
Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training (16171819).
However, a recent review of the evidence concluded that total daily protein intake is the most relevant factor in muscle growth. Whether protein is consumed around the workout or not doesn't seem to matter much (20).
When compared to other types of protein, such as soy protein, whey protein has usually performed slightly better (2122).
When compared to casein, the evidence is more mixed. Whey appears to be effective in the short-term, but casein stimulates muscle growth over a longer period, making the net effect similar (2324252627).
Also, keep in mind that unless your diet is already lacking in protein, supplementing with whey protein is unlikely to have a significant effect on your results.
In a 12-week study in older adults with adequate protein intake, who did resistance training, there was no difference in muscle growth when supplementing with whey protein or carbohydrates (28).
Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals.
If you're already eating plenty of meat, fish, eggs and dairy — all high in quality protein — the benefits of adding whey will probably be minimal.

SUMMARYThere is a lot of evidence that whey protein is effective at increasing muscle and strength gains, though some studies find no effect.

Types of Whey Protein: Concentrate vs Isolate vs Hydrolysate | AR NUTRATION

Types of Whey Protein: Concentrate vs Isolate vs Hydrolysate

There are several popular types of whey protein.
Their main difference is in the way they have been processed.
  • Concentrate: About 70–80% protein; contains some lactose (milk sugar) and fat and has the best flavor.
  • Isolate: 90% protein, or higher; contains less lactose and fat and lacks a lot of the beneficial nutrients found in whey protein concentrate.
  • Hydrolysate: Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster. It causes a 28–43% greater spike in insulin levels than isolate (11).
Whey protein concentrate seems to be the overall best option.
It’s the cheapest and retains most of the beneficial nutrients found naturally in whey. Many people also prefer the taste, which is probably due to the lactose and fat.
If you have problems tolerating concentrate, or you're trying to emphasize protein while keeping carbs and fat low, whey protein isolate — or even hydrolysate — may be a better option.
Keep in mind that even though concentrate is the most popular form, most studies have examined whey protein isolate.
SUMMARYThe main types of whey protein are concentrate, isolate and hydrolysate. They can vary in protein content, taste, digestibility and price.