whey vs casein

A

abear

2
Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR. Med Sci Sports Exerc. 2004 Dec;36(12):2073-81. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise.

PURPOSE:: Determination of the anabolic response to exercise and nutrition is important for individuals who may benefit from increased muscle mass. Intake of free amino acids after resistance exercise stimulates net muscle protein synthesis. The response of muscle protein balance to intact protein ingestion after exercise has not been studied. This study was designed to examine the acute response of muscle protein balance to ingestion of two different intact proteins after resistance exercise. METHODS:: Healthy volunteers were randomly assigned to one of three groups. Each group consumed one of three drinks: placebo (PL; N = 7), 20 g of casein (CS; N = 7), or whey proteins (WH; N = 9). Volunteers consumed the drink 1 h after the conclusion of a leg extension exercise bout. Leucine and phenylalanine concentrations were measured in femoral arteriovenous samples to determine balance across the leg. RESULTS:: Arterial amino acid concentrations were elevated by protein ingestion, but the pattern of appearance was different for CS and WH. Net amino acid balance switched from negative to positive after ingestion of both proteins. Peak leucine net balance over time was greater for WH (347 +/- 50 nmol.min.100 mL leg) than CS (133 +/- 45 nmol.min.100 mL leg), but peak phenylalanine balance was similar for CS and WH. Ingestion of both CS and WH stimulated a significantly larger net phenylalanine uptake after resistance exercise, compared with the PL (PL -5 +/- 15 mg, CS 84 +/- 10 mg, WH 62 +/- 18 mg). Amino acid uptake relative to amount ingested was similar for both CS and WH ( approximately 10-15%). CONCLUSIONS:: Acute ingestion of both WH and CS after exercise resulted in similar increases in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.

following from alan aragon

whey had a superior ability to facilitate leucine uptake, while casein slightly edged out whey's ability to facilitate phenylalanine uptake, but neither was deemed superior across the board
 
Demling RH, DeSanti L. Ann Nutr Metab. 2000;44(1):21-9. Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.

We compare the effects of a moderate hypocaloric, high-protein diet and resistance training, using two different protein supplements, versus hypocaloric diet alone on body compositional changes in overweight police officers. A randomized, prospective 12-week study was performed comparing the changes in body composition produced by three different treatment modalities in three study groups. One group (n = 10) was placed on a nonlipogenic, hypocaloric diet alone (80% of predicted needs). A second group (n = 14) was placed on the hypocaloric diet plus resistance exercise plus a high-protein intake (1.5 g/kg/day) using a casein protein hydrolysate. In the third group (n = 14) treatment was identical to the second, except for the use of a whey protein hydrolysate. We found that weight loss was approximately 2.5 kg in all three groups. Mean percent body fat with diet alone decreased from a baseline of 27 +/- 1.8 to 25 +/- 1.3% at 12 weeks. With diet, exercise and casein the decrease was from 26 +/- 1.7 to 18 +/- 1.1% (8% decrease) and with diet, exercise and whey protein the decrease was from 27 +/- 1.6 to 23 +/- 1.3% (4% decrease). The mean fat loss was 2. 5 +/- 0.6 (placebo), 7.0 +/- 2.1 (casein) and 4.2 +/- 0.9 kg (whey) in the three groups, respectively. Lean mass gains in the three groups did not change for diet alone, versus gains of 4 +/- 1.4 and 2 +/- 0.7 kg in the casein and whey groups, respectively. Mean increase in strength for chest, shoulder and legs was 59 +/- 9% for casein and 29 +/- 9% for whey, a significant group difference. This significant difference in body composition and strength is likely due to improved nitrogen retention and overall anticatabolic effects caused by the peptide components of the casein hydrolysate.

following from john berardi

The milk protein/casein group lost almost 6.5 lbs (3kg) more fat and gained nearly 4.5lbs (2kg) more muscle than the whey only group. In addition, the milk protein/casein group had a 31% improvement over the whey only group in muscle strength
 
so would it be fair to say that your best bet would be to buy a mixture of the two I have both and I think that I will continue to keep doing so. let me know your opinion on that. if I am sounding ignorant I am sorry I couldn't read some of the technical stuff. thanx
 
my opinion would be yes, a milk protein blend would be a good buy. we're starting to see some companies having more casein dominant blends available. apparently they are following the research.

all this info we've been hearing over the last few years about whey being hands down the best protein available is finally being tested and so far isnt holding water. apparently also there is more research currently being done in this area so we'll see how those fare out.
 
abear said:
apparently also there is more research currently being done in this area so we'll see how those fare out.
Click to expand...
update

i looked on pubmed yesterday to see if i could find any new studies on this issue. good news: yes there is. bad news: its on rats :(

but i also learned that in the overweight policeman study, the participants were given either whey or casein twice a day. once was after training and the second was 8 hours later. and look how casein outperformed whey at that time. ;)
 
Yep i started buying a protein blend recently, Atlargenutrition.com has a good cheap product but since i'm in canada i bought for trueproteincanada.com the american site is just trueprotein.com.
 
whey dominated for so long because minimal research showed it had fast absorption, and that's what trainees thought they wanted. There was demand, so they made a supply.

now that FDA banned everything 'fancy', its back to basics. Luckily that means more research on types of protein and their effectiveness in training. So now we're demanding better blends, and there's places like trueprotein.com and proteinfactory.com where you can buy blends, or mix your own.
 
plus if you look at the research on whey/casein absorption from the late 90's, it was done on individuals who had fasted for 10 hours. so in reality, using that as a basis in post-training nutrition doesnt really fly.
 
Med Sci Sports Exerc. 2006 Apr;38(4):667-74.

Milk ingestion stimulates net muscle protein synthesis following resistance exercise.

Elliot TA, Cree MG, Sanford AP, Wolfe RR, Tipton KD.

Metabolism Unit, Shriners Hospitals for Children and Department of Surgery, The University of Texas Medical Branch, Galveston, TX, USA.

PURPOSE: Previous studies have examined the response of muscle protein to resistance exercise and nutrient ingestion. Net muscle protein synthesis results from the combination of resistance exercise and amino acid intake. No study has examined the response of muscle protein to ingestion of protein in the context of a food. This study was designed to determine the response of net muscle protein balance following resistance exercise to ingestion of nutrients as components of milk. METHOD: Three groups of volunteers ingested one of three milk drinks each: 237 g of fat-free milk (FM), 237 g of whole milk (WM), and 393 g of fat-free milk isocaloric with the WM (IM). Milk was ingested 1 h following a leg resistance exercise routine. Net muscle protein balance was determined by measuring amino acid balance across the leg. RESULTS: Arterial concentrations of representative amino acids increased in response to milk ingestion. Threonine balance and phenylalanine balance were both > 0 following milk ingestion. Net amino acid uptake for threonine was 2.8-fold greater (P < 0.05) for WM than for FM. Mean uptake of phenylalanine was 80 and 85% greater for WM and IM, respectively, than for FM, but not statistically different. Threonine uptake relative to ingested was significantly (P < 0.05) higher for WM (21 +/- 6%) than FM (11 +/- 5%), but not IM (12 +/- 3%). Mean phenylalanine uptake/ingested also was greatest for WM, but not significantly. CONCLUSIONS: Ingestion of milk following resistance exercise results in phenylalanine and threonine uptake, representative of net muscle protein synthesis. These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis.
 
From Lyle Mcdonald

My comments: If nothing else, this study should be interesting to any old timers/lifting historians who subscribe to the newsletter. For decades, bulking up was traditionally done by lifting heavy (especially the 20 rep squat routine) and drinking gallons of whole milk. And now, years later, we have a study supporting what lifters were doing the whole time (before fat phobia and the anti-milk nonsense infected bodybuilding).

A number of studies have examined the impact of nutrient intake both before and after resistance training but typically supplements have been used. This study set out to examine two different aspects of post-workout nutrition: the impact of nutrients found in whole food (in this case milk) on protein balance post-workout as well as comparing skim to whole milk.

Comparing skim milk, whole milk and skim milk containing the same number of calories as the whole milk; all the drinks were given one hour following resistance training. Following two different amino acid tracers, the researchers found that whole milk actually gave the greatest response in terms of muscular uptake of the aminos although the difference only reached statistical significance for one of the aminos examined. As well, the researchers noted a rather large variability in response between the different subjects and an explanation of the difference between the whole and skim milk trials was neither studied specifically nor given.

In any case, all three drinks successfully promoted protein gains following weight training and milk may provide a near ideal post-workout food in that it contains a combination of casein and whey (the ratio found in milk is 80% casein/20% whey) along with some simple sugars. This is in addition to a number of nutrients including dairy calcium (which some studies suggest impacts on fat loss and calorie partitioning). Two glasses of milk will contain 16 grams of protein along with 24 grams of carbs and can make an effective post-workout drink (fat content will depend on what type of milk is chosen, skim, 1 or 2% or whole milk); lactose intolerant individuals can use products like Lactaid (lactose removed milk).
 
I have cottage cheese and accompany it with a whey shake mixed with Udos oil (EFA). Casein for that slow digestion :)
 
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