Whey is better than casein

Transform

Doing some reading of the med journals and came across this interesting one.

Int J Sport Nutr Exerc Metab. 2006 Oct;16(5):494-509

The WI group achieved a significantly greater gain (P < 0.01) in lean mass than the C group (5.0 +/- 0.3 vs. 0.8 +/- 0.4 kg for WI and C, respectively) and a significant (P < 0.05) change in fat mass (-1.5 +/- 0.5 kg) compared to the C group (+0.2 +/- 0.3 kg). The WI group also achieved significantly greater (P < 0.05) improvements in strength compared to the C group in each assessment of strength. When the strength changes were expressed relative to body weight, the WI group still achieved significantly greater (P < 0.05) improvements in strength compared to the C group.

Conclusions - use whey protein and NOT casein (milk) if you want your gains to be muscle and not fat. Oh and it will make you stronger.

brianthebard

What do you mean not milk-whey comes from milk by products. Are you drunk? I'm confused.

Flex

Transform wrote: »

Doing some reading of the med journals and came across this interesting one.

Int J Sport Nutr Exerc Metab. 2006 Oct;16(5):494-509

The WI group achieved a significantly greater gain (P < 0.01) in lean mass than the C group (5.0 +/- 0.3 vs. 0.8 +/- 0.4 kg for WI and C, respectively) and a significant (P < 0.05) change in fat mass (-1.5 +/- 0.5 kg) compared to the C group (+0.2 +/- 0.3 kg). The WI group also achieved significantly greater (P < 0.05) improvements in strength compared to the C group in each assessment of strength. When the strength changes were expressed relative to body weight, the WI group still achieved significantly greater (P < 0.05) improvements in strength compared to the C group.

Conclusions - use whey protein and NOT casein (milk) if you want your gains to be muscle and not fat. Oh and it will make you stronger.

Very interesting, thanks

WolfForager

I thought Casein just retained water? Thus it's easily seen that whey is better for people lifting for strength and not vanity.

Transform

whey is a by product of milk but contains very little lactose and no casein which normal milk or a casein protein drink contain.

Just you get people on here pushing milk and cheap casein protein drinks which i think are a poor choice for people looking to get in better shape/gain muscle without getting fat.

yomchi

Throws the Educo train of thought up in the air!

Thanks mate for that info.

rubadub

Interesting stuff.

Transform wrote: »

cheap casein protein drinks

I don't really see casein being pushed here, quite the opposite. And it is not cheap, for a given brand casein is almost always more expensive. People usually say if you want a cheap substitiute to mimic the effect of casein then mix your whey with milk. Most only take casein at night to have a slow absorption of protein during the night, and take whey & water after a workout for quick absorption.


Have you any more details on the study? e.g. when and how much they took, timings, exercise, ages etc.I am presuming one group just took whey and the other just casein. I have never heard people here taking just casein.

A far more interesting study would be people taking just whey all the time, and others taking the combination, i.e. casein at night, whey after workouts- because that is the real way people actually tend to do it.

Normal milk will have fat & casein, so I see people recommending not to take it after a workout, so similarly it would be interesting to see a study of people who do take it "properly". Dunno if Rippetoe recommends it straight after workouts(?)

Transform

man i read so many of these studies i forget the parameters - nearly sure it was 2 groups of recreational bodybuilders and the strength tests were done on squat, BP and cable pull down.

I really couuldn't care what other trainers recommend as i find casein bloats me and makes me look fat.

I remember taking a weight gainer drink years ago when i went to america for the summer. Was in a feed induced coma after all the casein filled gainer!! I did put on muscle but fat also.

BAck then i THOUGHT i was the dogs boll@x just because i had some abs and did weights - went in to Golds gym when i got over to the states and suddenly found i was very much at the bottom of the ladder.