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Why a Whey + Casein Blend is Superior (Scientific Research)

Whey + Casein Blend is Superior to 100% Whey

It isn't a fluke that top new proteins on the market are doing whey + casein blends.  100% whey protein is a thing of the past. You have probably been told in the past that you need to have a whey protein shake right after your workout or you "won't make gains" or "won't get the most out of your workout. 

THIS IS WRONG!

There are tons of studies out there (cited below) that prove why a whey + casein blended protein is actually much better to build muscle, recover, and reach your goals than just whey protein. 

ONE Protein is a 50 / 50 whey + casein blend. 

When making this protein, we did our research. Anyone can make their own 100% whey protein and sell it. But that wasn't our goal. We wanted the best tasting, baking, science-backed blend of protein on the market. Pure whey protein is terrible for baking and cooking (trust us)! So, not only is whey + casein blend better for muscle growth and recovery, but it is also a game changer for all the delicious recipes you want to make with Macro Supps ONE Protein

 whey casein blend chart

So, why is a whey + casein blend the optimal protein? 

More sustained anabolic effect from addition of casein

Over and over again, research shows that protein blends are superior to pure whey protein in terms of fat loss and muscle gain / retention. This is because a whey + casein blend is better for protein synthesis. 

Research from the Mayo Clinic (Rochester, MN) explains the reason for a whey + casein blend being better for protein synthesis may be due to the different digestion and absorption rates of these two different proteins.2  Whey is digested and absorbed quickly, which means it delivers amino acids to the muscles very quickly as well. This quick delivery causes a spike in muscle protein synthesis. 

This is one of the great benefits of whey protein, but it is also a downfall.  The problem with whey being absorbed rapidly is that it gets to the muscles and increases protein synthesis drastically, but then it is used up and protein synthesis drops just about as quick as it rises.

Casein protein—most notable micellar casein—is digested and absorbed at a much slower and steadier rate. The data from Mayo Clinic found that adding casein to whey protein enabled the amino acids from casein to continually supply the muscles long after the amino acids from whey were used up. Amino acid retention in the muscles studied was much higher 4 hours later when amino acid retention from whey was barely noticeable. This slower digestion of casein essentially prolongs the anabolic stimulus initiated by the whey protein, which leads to greater muscle growth.

 whey casein blend graph

Protein and amino acid supplementation are increase performance and training adaptation

A study done at Baylor University (Waco, TX) shows that by adding casein to whey you get the best blend for muscle growth. The purpose of this study was to examine the effects of whey protein supplementation on body composition, muscular strength, muscular endurance, and anaerobic capacity during 10 weeks of resistance training.

At 0, 5, and 10 weeks, subjects were tested for fasting blood samples, body mass, body composition using dual-energy x-ray absorptiometry (DEXA), 1 repetition maximum (1RM) bench and leg press, 80% 1RM maximal repetitions to fatigue for bench press and leg press, and 30-second Wingate anaerobic capacity tests. No changes (p > 0.05) were noted in all groups for energy intake, training volume, blood parameters, and anaerobic capacity. Whey + Casein experienced the greatest increases in DEXA lean mass and DEXA fat-free mass.1

Significant increases in 1RM bench press and leg press were observed in all groups after 10 weeks. However,  in this study, the combination of whey and casein protein promoted the greatest increases in fat-free mass after 10 weeks of heavy resistance training.1 Athletes, coaches, and nutritionists can use these findings to increase fat-free mass and to improve body composition during resistance training.  

 

All of the above points are whey we made Macro ONE protein with a whey / casein blend!

It is smoother, mixes better, tastes better, and of course is superior for muscle growth, fat loss, and recovery! 


     

    References

    1. Kerksick, C. M., et al. The effect of protein and amino acid supplementation in performance and training adaptations during ten weeks of resistance training. Journal of Strength and Conditioning Research 20(3), 643–653, 2006.

    2. Soop, M., et al. Coingestion of whey protein and casein in a mixed meal: demonstration of a more sustained anabolic effect of casein. Am J Physiol Endocrinol Metab. 303(1):E152-62, 2012.

    3. Reidy, P. T., et al. Protein Blend Ingestion Following Resistance Exercise Promotes Human Muscle Protein Synthesis. Journal of Nutrition 143(4):410-416, 2013.

    4. Reidy, P. T., et al. Soy-dairy protein blend and whey protein ingestion after resistance exercise increases amino acid transport and transporter expression in human skeletal muscle. Journal of Applied Physiology, In press, 2014.




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