Originally posted by physicallyelite
If you want the best protein powder for building muscle and supporting fat loss choose a product that includes both casein and whey.
my thoughts differ from the above.
see this study.
"American College of Sports Medicine's 49th Annual Meeting, 2002 in St Louis, Missouri. This convention was also held in conjunction with the 6th International Olympic Committee's World Congress on Sport Science, making it one of the most significant gatherings in recent sports science history."
Volume 34 - Number 5 - May 2002
Supplement to
Medicine and Science in Sports and Exercise®
Official Journal of the American College of Sports Medicine
Abstract #1688
THE EFFECT OF WHEY ISOLATE AND RESISTANCE TRAINING ON STRENGTH, BODY COMPOSITION AND PLASMA GLUTAMINE
P.J. Cribb, A.D. Williams, A. Hayes, M.F. Carey
Center for Rehabilitation in Exercise and Sport Science, Victoria University of Technology, Australia
It is well-established that athletes undertaking intense resistance training programs require higher dietary protein intakes. However very few studies have addressed what type of protein is optimal to enhance effects from weight training exercise. Whey isolate and casein are two protein supplements commonly used by bodybuilders and other strength athletes.
PURPOSE:
This study examined the effects of these two supplements on strength, body composition and plasma glutamine levels during a 10-week intense resistance training program.
METHODS:
In a randomized, double-blind protocol thirteen resistance-trained males (mean ± SD age:25.5 ± 6.68yr; height:179.67 ± 7.94cm; weight:83.97 ± 4.98kg.) supplemented their normal diet with either a 100% whey isolate or casein protein supplement (1.5gms/kg body wt/day) for 12 weeks. To ensure normal eating patterns were maintained, written three-day food recordings were completed by the bodybuilders throughout the study. Compliance to the supplement intake and nutrition recordings was 100%. Strength was assessed by 1-RM in the barbell bench press, squat and lat-pull down. Body composition was assed by DEXA QDR 4500. Plasma glutamine levels were determined by the enzymatic method with spectroscopic detection. All assessments occurred in the week before (week 1) and the week after training (week 12).
RESULTS:
The whey isolate group achieved a significantly greater gain (P < 0.01) in lean mass than the casein group (4.99 ± 0.25 vs. 0.81 ± 0.43 kg for whey and casein groups, respectively). While both groups significantly increased (P < 0.05) strength in the three exercises assessed, the whey isolate group made greater strength increases (P < 0.05) in all three exercises compared to the group supplementing with casein. The whey isolate group also showed a significantly greater (P < 0.05) change in fat mass (-1.46 ± 0.52) than the casein group (+0.19 ± 0.27 kg). Plasma glutamine levels, pre- and post-training, did not change in either group.
CONCLUSION:
The major finding of this study was that a 100% whey isolate protein supplement was more effective at increasing muscle mass and strength and decreasing fat mass than a casein protein supplement in resistance trained athletes. Both types of protein appear to prevent a decline in plasma glutamine levels that have previously been reported with intense exercise training.
