Fast vs. Slow Whey for Protein Synthesis
Egger29
Posts: 14,741 Member
Recieved the following interesting research article in my mail this morning. Another study that confirms the importance of Post-Workout Nutrition for Optimal recovery.
Does Speed Of Absorption Matter for Muscle-Building? - by Helen Kollias, September 16th, 2011.
Summary: Whey protein digests quickly while casein digests slowly. In this experiment, researchers tried to determine whether fast digestion or slow digestion is better for protein synthesis and muscle building. The conclusion? Fast digestion is best for boosting muscle protein synthesis.
Protein powder is a staple for anyone trying to put on muscle. If you walk into most supplement stores you’ll find more brands, flavours and types of protein than you can imagine. Of course, most people go with a powder that they can tolerate the taste of, since many brands taste remarkably bad. However, which kind is best?
What is protein powder? -For starters, protein powder is simply processed, dried protein that’s convenient and portable. These powders can be extracted from all sorts of different foods, including:
- dairy (whey and casein)
- egg (whole egg or egg white)
- soy
- hemp
- pea
- even beef etc.
In 2004, dairy-based proteins were the major source of protein in sports supplements — about three-quarters. Soy proteins made up most of the rest.[1] In recent years, plant based protein powders have become more common. However, dairy proteins like whey and casein still make up most of the protein supplements on the market.
Whey protein powder — the most common form of dairy-based protein powders — is the liquid by-product of making cheese. Casein, on the other hand, is from the solid part of skim milk when treated with acid (like lemon juice). Casein is what you get when milk curdles — it’s the curd part.
Dairy proteins (as well as egg protein) are considered complete proteins, since they have all essential amino acids in sufficient amounts. A few plant proteins, like hemp, are also complete, but have a lower total amount of protein.
Whey versus casein: - Whey and casein have been a staple for bodybuilders for years. Each protein has unique characteristics. But which is better? Well, just like comparing an economy car and a sports car, deciding which protein is better depends on the purpose of the protein.
In terms of similarities, both are complete proteins and both have identical Protein Digestibility Corrected Amino Acid Scores (PCDAAs; 1.00) [2]. So, to determine which is better, we have to dig deeper.
In terms of differences, whey protein has more leucine, while casein is higher in glutamine. Whey is also absorbed much more quickly than casein.
Leucine and glutamine in muscle protein synthesis: - Leucine, uniquely, activates skeletal muscle protein synthesis through a series of molecular biology interactions similar to dominos, called the mammalian target of rapamycin (mTOR) pathway. Since leucine is a key amino acid for activating protein synthesis, and since whey has more leucine, it’s a good choice for building muscle mass.
Glutamine is also important in muscle protein synthesis. After exercise, glutamine is depleted in blood plasma and muscle. More muscle glutamine is directly correlated to higher muscle protein synthesis. Glutamine supplementation leads to more growth hormone, which has anabolic affects on muscle.
Absorption rates - The other difference between whey protein and casein protein is how fast the protein is absorbed, and for how long.
Researchers measure blood amino acids to figure out rate of protein absorption. Drinking whey protein causes increases in blood amino acids levels in under an hour, with peak levels at just under 90 minutes. Casein takes longer to increase blood amino acids, but lasts longer, with elevated levels lasting over 300 minutes [3].
Obviously, comparing whey and casein is complicated. You have different amino acids, different absorption and possibly different effects on the immune system. How can you tell what really matters? One method is to keep all other conditions constant, then change one thing.
In this experiment, researchers used the same protein (constant), but adjusted how long it took for subjects to consume it (change one thing). Or as I like to call it, the chugging versus sipping experiment.
Today’s research question: Does rate of ingestion — and thus rate of absorption — change the effects of protein supplementation?
West DW, Burd NA, Coffey VG, Baker SK, Burke LM, Hawley JA, Moore DR, Stellingwerff T, Phillips SM. Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic intramuscular signaling responses after resistance exercise. Am J Clin Nutr. 2011 Sep;94(3):795-803. Epub 2011 Jul 27.
Methods
Eight moderately active young men drank 25 grams of whey protein following leg extension strength testing (10 rep max) on two occasions.
Trial 1: The men chugged the entire 25 grams at once
Trial 2: The men drank 2.5 grams 10 times over 200 minutes (every 20 minutes they took a shot of whey), which mimics the slow but long absorption of casein.
Blood amino acid concentration and blood leucine was measured from blood samples. Muscle protein synthesis (fractional synthesis rate; FSR) was measured through a biochemical technique called isotope labeling.
Researchers also measured amounts of specific proteins involved in regulating muscle protein synthesis from muscle biopsies. A biopsy needle the size of the barrel of a pen is used to sample muscle from the outer quadriceps (vastus lateralis).
Results
Either chugging or shooting a total of 25 grams of whey protein both increased essential amino acids and leucine in the blood
Chugging caused a higher peak level of essential amino acids and leucine compared to serial shooting but after 5 hours it seems everything evens out. Both chugging and shooting had the same effect on overall levels.
As interesting as blood leucine levels are, we really want to know what happens to protein synthesis in the muscle (aka myofibrillar protein synthesis). Drinking all the whey protein at once increased protein synthesis more than spreading out the same amount of whey over 3 hours.
Conclusion - High peak levels of blood leucine and amino acids cause more muscle protein synthesis than blunted but longer elevated levels of blood leucine and amino acids. So what does that mean for you?
If muscle building is your primary goal, try drinking a fast-digesting protein drink (with at least 25 grams of protein) within 15 minutes of exercising. If you really want to experiment you could drink a second fast-digesting protein drink 2 or 3 hours after the first. It could be that a second drink after blood amino acids are back to normal would cause more muscle protein synthesis by causing a second peak in blood leucine.
[Of course, this study doesn't directly suggest that casein or any other slow protein has no value. After all, casein wasn't even used in this study. Rather, the researchers tried to mimic casein's effects by slowing down the absorption of the whey protein. In fact, slow digestion may be an asset during other times of the day. However, after exercise, slow proteins might not be best.]
Now, if you can’t digest dairy, opt for lean proteins from whole foods, like eggs, seafood, or lean meats, and keep your post-workout fat intake low and carb intake high to speed absorption. Have some lean protein an hour or two before training as well, so that there are amino acids already starting to float around. If possible, eat your biggest protein meal of the day as soon as possible after heavy training. Even throw in some BCAA (branched chain amino acids) during training.
Bottom line - Drinking 25 grams of fast-digesting whey protein, all at once and immediately after exercise, increases muscle protein synthesis more than drinking 25 grams of whey protein over 3 hours after exercise.
References
NBJ’s Sports Nutrition and Weight Loss Report 2007-2008. Nutrition Business Journal. Boulder CO. New Hope Natural Media, January 2008.
Paul GL. The rationale for consuming protein blends in sports nutrition. J Am Coll Nutr. 2009 Aug;28 Suppl:464S-472S. Review.
Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5.
Does Speed Of Absorption Matter for Muscle-Building? - by Helen Kollias, September 16th, 2011.
Summary: Whey protein digests quickly while casein digests slowly. In this experiment, researchers tried to determine whether fast digestion or slow digestion is better for protein synthesis and muscle building. The conclusion? Fast digestion is best for boosting muscle protein synthesis.
Protein powder is a staple for anyone trying to put on muscle. If you walk into most supplement stores you’ll find more brands, flavours and types of protein than you can imagine. Of course, most people go with a powder that they can tolerate the taste of, since many brands taste remarkably bad. However, which kind is best?
What is protein powder? -For starters, protein powder is simply processed, dried protein that’s convenient and portable. These powders can be extracted from all sorts of different foods, including:
- dairy (whey and casein)
- egg (whole egg or egg white)
- soy
- hemp
- pea
- even beef etc.
In 2004, dairy-based proteins were the major source of protein in sports supplements — about three-quarters. Soy proteins made up most of the rest.[1] In recent years, plant based protein powders have become more common. However, dairy proteins like whey and casein still make up most of the protein supplements on the market.
Whey protein powder — the most common form of dairy-based protein powders — is the liquid by-product of making cheese. Casein, on the other hand, is from the solid part of skim milk when treated with acid (like lemon juice). Casein is what you get when milk curdles — it’s the curd part.
Dairy proteins (as well as egg protein) are considered complete proteins, since they have all essential amino acids in sufficient amounts. A few plant proteins, like hemp, are also complete, but have a lower total amount of protein.
Whey versus casein: - Whey and casein have been a staple for bodybuilders for years. Each protein has unique characteristics. But which is better? Well, just like comparing an economy car and a sports car, deciding which protein is better depends on the purpose of the protein.
In terms of similarities, both are complete proteins and both have identical Protein Digestibility Corrected Amino Acid Scores (PCDAAs; 1.00) [2]. So, to determine which is better, we have to dig deeper.
In terms of differences, whey protein has more leucine, while casein is higher in glutamine. Whey is also absorbed much more quickly than casein.
Leucine and glutamine in muscle protein synthesis: - Leucine, uniquely, activates skeletal muscle protein synthesis through a series of molecular biology interactions similar to dominos, called the mammalian target of rapamycin (mTOR) pathway. Since leucine is a key amino acid for activating protein synthesis, and since whey has more leucine, it’s a good choice for building muscle mass.
Glutamine is also important in muscle protein synthesis. After exercise, glutamine is depleted in blood plasma and muscle. More muscle glutamine is directly correlated to higher muscle protein synthesis. Glutamine supplementation leads to more growth hormone, which has anabolic affects on muscle.
Absorption rates - The other difference between whey protein and casein protein is how fast the protein is absorbed, and for how long.
Researchers measure blood amino acids to figure out rate of protein absorption. Drinking whey protein causes increases in blood amino acids levels in under an hour, with peak levels at just under 90 minutes. Casein takes longer to increase blood amino acids, but lasts longer, with elevated levels lasting over 300 minutes [3].
Obviously, comparing whey and casein is complicated. You have different amino acids, different absorption and possibly different effects on the immune system. How can you tell what really matters? One method is to keep all other conditions constant, then change one thing.
In this experiment, researchers used the same protein (constant), but adjusted how long it took for subjects to consume it (change one thing). Or as I like to call it, the chugging versus sipping experiment.
Today’s research question: Does rate of ingestion — and thus rate of absorption — change the effects of protein supplementation?
West DW, Burd NA, Coffey VG, Baker SK, Burke LM, Hawley JA, Moore DR, Stellingwerff T, Phillips SM. Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic intramuscular signaling responses after resistance exercise. Am J Clin Nutr. 2011 Sep;94(3):795-803. Epub 2011 Jul 27.
Methods
Eight moderately active young men drank 25 grams of whey protein following leg extension strength testing (10 rep max) on two occasions.
Trial 1: The men chugged the entire 25 grams at once
Trial 2: The men drank 2.5 grams 10 times over 200 minutes (every 20 minutes they took a shot of whey), which mimics the slow but long absorption of casein.
Blood amino acid concentration and blood leucine was measured from blood samples. Muscle protein synthesis (fractional synthesis rate; FSR) was measured through a biochemical technique called isotope labeling.
Researchers also measured amounts of specific proteins involved in regulating muscle protein synthesis from muscle biopsies. A biopsy needle the size of the barrel of a pen is used to sample muscle from the outer quadriceps (vastus lateralis).
Results
Either chugging or shooting a total of 25 grams of whey protein both increased essential amino acids and leucine in the blood
Chugging caused a higher peak level of essential amino acids and leucine compared to serial shooting but after 5 hours it seems everything evens out. Both chugging and shooting had the same effect on overall levels.
As interesting as blood leucine levels are, we really want to know what happens to protein synthesis in the muscle (aka myofibrillar protein synthesis). Drinking all the whey protein at once increased protein synthesis more than spreading out the same amount of whey over 3 hours.
Conclusion - High peak levels of blood leucine and amino acids cause more muscle protein synthesis than blunted but longer elevated levels of blood leucine and amino acids. So what does that mean for you?
If muscle building is your primary goal, try drinking a fast-digesting protein drink (with at least 25 grams of protein) within 15 minutes of exercising. If you really want to experiment you could drink a second fast-digesting protein drink 2 or 3 hours after the first. It could be that a second drink after blood amino acids are back to normal would cause more muscle protein synthesis by causing a second peak in blood leucine.
[Of course, this study doesn't directly suggest that casein or any other slow protein has no value. After all, casein wasn't even used in this study. Rather, the researchers tried to mimic casein's effects by slowing down the absorption of the whey protein. In fact, slow digestion may be an asset during other times of the day. However, after exercise, slow proteins might not be best.]
Now, if you can’t digest dairy, opt for lean proteins from whole foods, like eggs, seafood, or lean meats, and keep your post-workout fat intake low and carb intake high to speed absorption. Have some lean protein an hour or two before training as well, so that there are amino acids already starting to float around. If possible, eat your biggest protein meal of the day as soon as possible after heavy training. Even throw in some BCAA (branched chain amino acids) during training.
Bottom line - Drinking 25 grams of fast-digesting whey protein, all at once and immediately after exercise, increases muscle protein synthesis more than drinking 25 grams of whey protein over 3 hours after exercise.
References
NBJ’s Sports Nutrition and Weight Loss Report 2007-2008. Nutrition Business Journal. Boulder CO. New Hope Natural Media, January 2008.
Paul GL. The rationale for consuming protein blends in sports nutrition. J Am Coll Nutr. 2009 Aug;28 Suppl:464S-472S. Review.
Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5.
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I was JUST going to head to GNC to look for some protein powder after my workout today - I have to get started, but I'll come back and finish the article before I head to the store. This is just what I was wondering about all the different options out there. Thanks for posting!0 -
I was just at GNC and they strongly suggested that I get an "iso" protein poweder. Apparently it's whey protein that has isolates that make it absorb more quickly than just regular whey protein. Have you heard of this at all?0
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Whey isolate lacks lactose0
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Whey isolate lacks lactose
A carb right? Is that good or bad?0 -
Whey isolate lacks lactose
A carb right? Is that good or bad?
Yes, it's a form of sugar, lactose is bad if you're lactose intolerant.0 -
I was just at GNC and they strongly suggested that I get an "iso" protein poweder. Apparently it's whey protein that has isolates that make it absorb more quickly than just regular whey protein. Have you heard of this at all?
Protein Isolate is simply the processing method used to create the product.
With isolated protein, the idea is to separate out a majority of the protein from the original food. This is accomplished through an alcohol wash, water wash, or ionization technique.
Each method has a different cost. Water is the least expensive and ionization is the most expensive.
After the isolate is created it goes through a filtration process. At this point, virtually everything but the protein has been eliminated. Minimal carbohydrate, fat, fibre and phytochemicals are left.
Isolated protein is about 90 – 95 percent protein by weight.
Isolate protein is generally the purest form while being relatively inexpensive. Content depends on the source, be it Whey, Milk, hemp, Soy, Rice or whatever it is derived from.0 -
surprised GNC didn't try and sell you a hydro whey...0
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surprised GNC didn't try and sell you a hydro whey...
Oh they did. lol.
So there isn't a big difference between the two? Should I be sticking with the basic Gold Standard then?0 -
The primary difference is on the Price Tag!
Hydrolyzed protein is created by adding water to protein polymers and breaking them into miniature groups of protein called peptides. The groups will range in size from 2 to 5 amino acids.
This is done to enhance absorption. Hydrolysis is essentially pre-digestion and is more expensive to produce.0
This discussion has been closed.
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