You have a tough training program and your the diet has never changed – or maybe you just started and want to speed up progress. What’s next?
In the arsenal of most athletes and almost every bodybuilder there is a powder protein. For more complexity, on the shelves Stores are presented with several different protein shakes. So, what are the differences? What is the best protein shake? What type of protein optimizes strength gain and physique?
Main players: whey, casein and soy
What are the differences between whey, casein and soy protein?
Whey and casein are milk proteins found in milk, casein is “sour milk” in “sour milk and whey” (imagine: pressed cottage cheese). Whey is considered “fast” protein, because it is quickly digested in less than an hour, while casein is a “slow” protein that is digested more than a few hours. In most products supplying protein, also contains “slow” protein (eggs, steak, fish), especially if consumed with other foods. Soya is vegetable protein, the source of which is found in soy, edamam and tofu.
There are several questions that need to be answered regarding the effect of protein on the addition of strength and physique. Are there any differences between these kinds of proteins? Or is it just a quantity problem over quality?
These questions can be addressed from two angles: (1) short-term the effect of various proteins on muscle structure and / or prevention muscle failure and (2) long-term effects on strength and size the muscles.
The first was discussed in detail in this article: Hydrolyzed Is protein better than whey? And briefly, whey protein, it doesn’t matter hydrolyzed or whole, better casein and soy in the short influence, but this does not always mean that choosing serum instead casein or soy, you will become bigger, stronger, faster. Therefore, they should be considered in long-term studies.
Whey, Casein, and Soya: Which Protein Is Better in the Long-Term run?
In one of several large “long-term” studies, which includes many different types after training nutrition, Hartman and colleagues showed that milk film is the source and whey, and casein, rises above soy milk and low-calorie carbohydrate drink (similar to Gatoreyd).
In this study, 56 healthy untrained guys were included in a rigorous, high-intensity training program resistance exercises 5 days a week for 12 weeks, and received one of 2 cups of skim milk, soy milk, or carbohydrates immediately after training, and again through hour. Within 12 weeks of the program, a complete diet was enough simple in all groups except the carbohydrate group, which in the end I started getting a little more carbohydrates.
With regard to physique, the prescribed milk showed a decrease in body fat and a significant increase in muscle mass (“FBFM” in the image below) and muscle fiber size (“Muscle CSA fiber “):
If your goal is related to both increasing strength and improving performance, then the strength of the legs increases significantly in the milk group, in comparison with soy and carbohydrate:
In this study, the results proved that whey and casein exceed soy if you are trying to reduce adipose tissue and build muscle.
However, in another study, the result is different: similar study by DeNischen and colleagues who compared serum, soy and carbohydrate drink in men with high blood cholesterol improvements showed all three groups without differences between them. Hill and employees showed that whey / soy drink consumed for two hours before and after a workout went around a carbohydrate drink and a placebo in improving muscle size and strength in patients recovering from injuries the knee.
Although we do not have any large, long-term studies, which directly compare whey, casein, soy and placebo, There are several reasonable conclusions that can be drawn:
- From the article on hydrolyzed proteins – all short-term indicators indicate that whey is better.
- Conclusion from long-term studies also in general shows that your best bet is whey:
- Milk (whey + casein) bypass soy and carbohydrates in healthy young people (Hartman Study).
- Whey, soy and carbohydrates were similar in men with high blood cholesterol levels (DeNischen Study).
- Whey and soy drink were better than carbohydrates in patients recovering from a knee injury.
If you are looking for the best protein, whey, of course, turns out to be winner in these studies. However most fitness enthusiasts promote the idea of mixing that is not wrong – both at Hartman and at Hill mixtures got decent a place.
Also, although whole protein supply products such as steak or eggs may not stimulate fast muscle growth also fast, like whey protein, they usually hold various valuable additional nutrients, vitamins, minerals and others.
While choosing the best protein supplement, keep in mind that supplement can only supplement an existing diet and exercise the program.