Whey protein is used a lot after weight training and strength training by bodybuilders and athletes. Whey protein is supposed to be the quick protein because the body can easily digest it and get it faster in the blood stream than casein. Casein is the main from of protein found in milk.

But the effect of taking whey protein has always been somewhat unproven. Especially when taking it after a workout. The muscle seems to want sugars not protein after a workout. And most sport researchers already are telling that you shouldn’t even take protein in the 1st half hour of your workout because that will make the blood go to the digestion system instead of the muscles.

So if the muscles really would want a lot of protein then theoretically the faster whey protein would work and show that the muscle would like all the protein in the blood and start taking it in.

In a new study whey protein and casein protein were taken after a workout. Three groups were given either a placebo, whey protein (20g) or casein protein (20g).

Peak leucine (a type of amino acid) net balance over time was greater for Whey protein (347 +/- 50 nmol.min.100 mL leg) than casein protein (133 +/- 45 nmol.min.100 mL leg). So clearly whey protein seems superior. But this is just one building block for building muscle. How about another building block for the muscle, phenylalanine? Peak phenylalanine balance was similar for Casein and Whey Protein.

Fenylalanine uptake by muscle

Placebo -5 +/- 15 mg
Whey protein 62 +/- 18 mg
Casein protein 84 +/- 10 mg

Here is seems casein was even better.

Amino acid uptake relative to amount ingested was similar for both casein and whey ( approximately 10-15%)

The conclusion of the researchers

“Acute ingestion of both WH and CS after exercise resulted in similar increases in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.”

Just like most whey and other protein manufacturers are writing on their products. Take protein before your workout. A mixed type of protein low fat milk with whey just before the workout seems a logical thing to try.

PMID: 15570142

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