Fast protein after training? There's room for improvement!

Whey and Casein, which is better?

The amino acids in a fast absorbing protein like whey enter the bloodstream relatively fast – unlike the amino acids in meat, egg and casein. Fast proteins are best taken before and after a workout. The more amino acids the muscles get after a strength workout, the more prone they are to growth. Study

The Danes did an experiment with 17 young men. The men didn't do weight training normally, but for the trial they did 10 sets of 8 reps on the leg-extension machine. Immediately after they'd finished their last set [time=0], the men were given either 20 g whey, 20 g casein or just water [control].

Results

In the subjects who took whey, the amino acid concentration rose fast. The figure below shows how the concentration of leucine in particular peaked in the whey group. Below that you see how the insulin level rose, especially in the whey group.

In the whey group this was higher than in the casein group, 1-3.5 hours after intake. But in the period after that, production was higher in the casein group. Over the entire period of measurement (1-6 hours), the muscle growth was almost the same in both groups.

Conclusion?

You've been hearing it for years I’m sure, whey fast, casein slow... so take both pre workout to get the most bang for your buck, fast and slow absorbing protein, one that will release quickly and another to stay in your system for a longer period of time to help promote and build muscle! Easy enough.