Casein and whey

Annapoli0

Hi i am trying to use casein and whey together to gain muscle but not fat. Im not sure how to use them together ir how often to use them. If you have used one or both please tell me how you used it/them and your results. Suggestions wouod be helpful

JeromeBarry1

? They are each a source of protein. There's more to 'gain muscle' than merely protein.

There's also no way your executive brain can order your complex body to gain muscle and not fat.

It does take time. It does take self-discipline. It does take work.

Riff1970

Just to be clear. Protein powders will not grow more muscle than food. It won’t grow less either. It’s just another protein source like any other protein source.

That being said, I use them because they’re convenient and taste good. I like to have a shake for breakfast right before my workout because it’s light and convenient. I don’t want to workout on an empty stomach and I don’t feel like cooking eggs or chicken for breakfast. Powder is fast and convenient. Did I say convenient enough yet? 😀

My favorite right now is Dymatize ISO 100 whey isolate. Isolate has more protein and less everything else like fat, carbs and lactose than concentrate but is a lot more expensive because it costs more to take all that other stuff out.

If you can find a blend that has concentrate and isolate together, those are a little cheaper.

Optimum Nutrition Gold Standard is another popular one.

I would say buy one you can afford but don’t use it as meal replacements all day. Eat real food and supplement with powders here and there when you’re low on protein for the day.

steveko89

Like others said, you're not going to magically get yoked drinking protein shakes. To grow muscle with minimal fat you're optimally in slight caloric surplus with adequate protein and providing high stimuli and progressive overload from your workout program. Various studies have agreed maximum protein intake for muscle synthesis to be in the range 0.6-0.8 g/lb of body weight.

For beginners, the more often you provide that stimuli to your muscles the better, that's why most beginner lifting programs focus on full-body workouts a few times per week rather than an advanced bodybuilding-style split that are arranged by muscle group and designed to provide the requisite advanced fatigue once/week and provide extra time for recovery.

Personally, I'm a big fan of MyProtein, they use a direct-to-consumer model and I've yet to find a better value for protein powder. They also have their products graded via Labdoor, which is nice to see as backing to their quality claims. Their range does include concentrates, isolates, casein, and protein blends, as well non-dairy options if you're into that. For a time I was getting the Isolate for post-workout (allegedly faster absorption to maximize those sick gainz) and concentrate to bring to work as part of my lunch. After a while I decided to switch to concentrate for everything to save cash on the isolate and consolidate to one larger lunch shake and I haven't seen an appreciable difference for the same grams of protein each day. Some of their flavors are a little off the wall and can be polarizing. The "Chocolate Smooth" is pretty universally well-liked, the vanilla not so much.

I've had a few tubs of the Optimum Nutrition Gold Standard that Riff mentioned. It's very tasty and mixes exceptionally well but I have trouble justifying the cost difference. ON runs about $11/lb where you can get MyProtein Whey Concentrate for <$5/lb if you catch a good sale or promo code, which they run frequently.

Overall, I try to get as much protein from real food as possible but don't hesitate to supplement with powder to hit my macros. Planning the whole day ahead whenever possible makes a big difference in that regard.

moogie_fit

Why mix casien and whey? Usually people use casien as a slow releasing protein for overnight and whey as a fast releasing for near to workouts.. I am also a fan of myprotein

pinggolfer96

overall protein> types of protein
(unless they're incomplete sources)

nutmegoreo

You posted yesterday that you are trying to lose weight. You could either focus on losing while strength training to preserve muscle during that period (cut/bulk cycles), or you could try recomp.

This thread may have some good information for you:

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

It would also help if you returned to your threads and responded. People will have a lot of questions, and the ongoing dialogue will provide better information for you.