Study: Difference in Types of Protein

[geoffgarst]

I found this and thought I would pass it along:

So does the type of protein you eat make any difference in how much muscle you save during a diet?

Apparently it does. In a recent study in the Annals of Nutrition and Metabolism, they compared the effects of a moderate diet, high-protein diet and resistance training, using two different protein supplements, or the diet alone on body compositional changes in overweight subjects (1). It was a randomized 12-week study. One group was placed on a hypocaloric diet alone (80% of maintenance). A second group 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 treatment was identical to the second, except for the use of a whey protein hydrolysate. They found no difference in total weight loss between groups (about 5.5 lbs. for all groups). Mean percent body fat with diet alone decreased from 27 to about 25% at 12 weeks. With diet, exercise and casein the decrease was from 26 to about 18%, and with diet, exercise and whey protein the decrease was from 27 to about 23%. So the mean fat loss was 2.5 (no protein supplement), 7.0 (casein supplement) and 4.2 kg (whey supplement) in the three groups. Lean mass gains in the three groups did not change for diet alone, versus gains of about 4 kg in the casein group and 2 kg in the whey group. Mean increase in strength for chest, shoulder and legs was 59% for casein versus 29% for whey, a statistically significant difference.

PS: KARMA is always welcome here and returned!

 

[Deleted member 33117]

Right, the reason for this is because whey protien absorbs very rapidly, and doesn't stay in the system long. This is the reason I say ONLY use it post workout. Its workless at any other time. In any event, I would go with a nice steak over a serving of casien.

 

[ohashi]

Interesting, but they should have used more protein types (and more variable groups; much more).

 

[gonelifting]

If I`m unsure I would go with the better quality supp. Of course the price factor is involved as well.

 

[overhead]

Not a scientific study, but if I eat more than 200 grams of whey in a day get gout. If i eat 200 grams of casinate a day I do not and also if I eat 200 grams worth of protein from food I do not get gout. I assume the process of converting the protein to energy produces lots of uric acid, and it appears, atleast in my case, that whey is more easily converted to energy than other forms of protein. Or maybe the whey protein conversion creates more uric acid. I think it is more likely that it is that whey converts easier, but I am not sure. I have gotten gout on and off since I was 18, the doc says there is not anything he can see wrong with my kidneys. So, I only eat whey post workout.

 

[FatRat]

Research has shown (Boirie, Tome, Beaufrere, etc) that micellar casein significantly inhibits protein breakdown over a seven-hour period while whey has absolutely no effect at all on protein breakdown. Yes, whey protein does stimulate protein synthesis to a greater degree, but in the end, only the casein results in a positive leucine balance. In simple terms, more protein is retained in the body with micellar casein.

 

[Babyfaced Assassin]

What if you consume your whey with say Flax or carbs, would this help it stay in the system longer?
I have whey after training and at breakfast (usually after cardio)
but sometimes have some pre workout too.
would i be better off with chicken/tuna then? (kinda worried about casein cos of lactose intollerance i have)

 

[FatRat]

Whilst carbs and fats will have some protein sparing effect, the kinetics and effect on protein balance in muscle will not be the same. Research again by Boirie as well as others others (Tome, Beaufrere, etc) has demonstrated that the addition of carbohydrates to a protein meal improves protein balance at the whole body level. On further investigation, they found that the majority of the improvement was in splanchnic tissue (liver and gut) and actually at the expense of muscle.

Since when did casien = lactose?

 

[Babyfaced Assassin]

i dunno just that most sources of casien are dairy hehe

is it true with ottage cheese if you drain all the water u loose the lactose?

 

[FatRat]

well yes it is produced from milk so most sources will be dairy. There are processes that remove the lactose, but on the whole this will only be performed in the manufacture of quality suppliments rather than foods.

No idea about the about the water mate.