In the study, Dr. Richard Kreider and colleagues from Baylor University examined the effects of whey protein supplementation fortified with casein (a slow-digesting protein) versus whey protein fortified with branched chain amino acids (BCAAs) and glutamine (fast-digesting "anabolic" amino acids) on body composition during strength-training exercise.
Results showed that a daily serving of 40 grams of whey mixed with 8 grams of casein "promoted greater gains in body mass and fat-free mass" than did a daily dose of 40 grams of of whey with 3 grams of BCAAs and 5 grams of glutamine. According to the researchers, the enhanced muscle-building effects of the casein were possibly due to the protein's "timed release" effect, allowing for a more steady and prolonged supply of amino acids to the muscles.
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