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Whey Protein May Beat Casein After Workouts
Which one works better - whey protein or casein protein? Guess no further. The results are out.
First, understand why there is a need for whey protein. Usually, whey protein is consumed right after workout. This has been proven in numerous studies. There is a small window of opportunity (about an hour right after the workout) when the body absorbs protein very efficiently.
Protein is needed after the workout to start the recovery and growth process immediately. The question is, does the body respond better to a steady supply of whey protein or will one large dosage work better? Since whey protein is absorbed very quickly by the body, it is usually taken in one single dosage. Casein protein is a slow absorbing protein. A study has been done to test this out. Whey protein can be used in smaller amounts and served in multiple servings to simulate casein protein.
The study tested individuals who participated in resistance training and in aerobic exercises. In both cases, whey protein worked better. The subjects were asked to consume 25 grams of whey protein versus consuming 2.5 grams of whey protein in multiple shots.
The primary amino acid responsible for this result is called leucine. Whey protein contains essential amino acids that are important for muscle growth and recovery. When taken in a single serving, a high level of leucine is found in the blood stream. In other words, don't expect to get the same results if you drink 25 grams of whey protein and compare that with 25 grams of whey protein that is consumed over a longer duration. The results will not be the same.
So the recommendation here is to drink your post workout protein shake in a single serving and DON'T WAIT. Of course, you must be mindful of the flip side - which is to NOT drink whey protein excessively. Remember that whey protein is only a diet supplement. Drinking one or two per day is adequate for most people. You also should not depend on whey protein as your primary source of protein. Get your protein from other sources such as lean meat, soy and eggs.
The American College of Sports Medicine and the American Dietetic Association once published a paper which recommended .5 to .8 grams of protein per pound of body weight. If you visit a bodybuilding forum or website, they recommend slightly more - 1 gram of protein per pound of body weight.
Each serving (1 scoop) of whey protein contains between 23 to 25 grams of whey protein.
