Mixed Protein Powders Build More MuscleAs far as the best muscle-building proteins go, slow and steady wins the race, according to a new study presented at the annual American College of Sports Medicine meeting in San Francisco.
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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