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All dietary proteins are not created equal. As we have stated
in past issues, the quality and uses of protein are significantly
influenced by its source (milk, egg, soy, etc.) and the physical
and chemical treatments to which it has been subjected.
Right now, whey, a protein from milk, seems to be most bodybuilders’
first choice. Whey is great. Although it absolutely does not
have a biological value (BV) of 157, as has been asserted,
its makeup (a high percentage of essential amino acids, especially
the branched-chain aminos leucine, isoleucine and valine),
solubility, bland and easily flavored taste, and the many
unique protein “fractions” it potentially contains
(when processed without heat or acid) do make whey a top choice.
So do the results whey protein produces in clinical and laboratory
studies and, most important, in the gym.
However, the “other” milk protein,
known as casein, is no slouch either, although some give
it a bad rap. People who badmouth casein are ignorant
of the facts or have a vested interest in competing products.
We’ve known for several years that when whey protein
is taken on an empty stomach, it’s not used efficiently
because it’s absorbed too quickly. Although whey
does promote protein synthesis, a huge portion of its
amino acid content is used for energy instead of building
muscle. Furthermore, there are big differences in the
quality of whey proteins; you can’t necessarily
detect the differences by reading the labels.
Casein, unlike whey, is digested slowly with no wasting
of its aminos. Casein doesn’t stimulate protein
synthesis as strongly as whey, but it has a dramatic anticatabolic
effect that’s missing in whey. Furthermore, combining
casein with whey slows the digestion of whey, thereby
protecting the latter’s aminos and helping to |
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| maximize their use in muscle protein synthesis.
That’s one reason the combination of whey and casein
is the protein foundation for most of the top meal replacement powders. |
DRAMATIC NEW RESEARCH
One recent study by R.H. Demling and L. DeSanti made a direct
comparison of whey and casein. The report, “Effect of
a hypocaloric diet, increased protein intake and resistance
training on lean mass gains and fat mass loss in overweight
police officers,” was published in Annals of Nutrition
& Metabolism (44[1]:21-29, 2000) and indicated that casein
was significantly better than whey in promoting fat loss and
in producing gains in muscle and strength. Although the study
had its flaws, it was far more believable and relevant than
the study I noted in a previous column (March 2000) that touted
the benefits of whey.
This particular investigation lasted 12 weeks and used 38
police officers (active patrolmen, not desk jockeys), who
averaged 34 years of age, 218 pounds and approximately 27%
bodyfat, as subjects. Participating officers were divided
into three groups. One group of 10 officers was used as a
control and was simply put on a diet that delivered 75-85%
of the predicted calorie requirements for each individual’s
age, size and moderate level of activity. This control diet
contained a minimum of 0.8 gram (g) of protein per kilogram
(kg) of bodyweight.
Another group of 14 officers was put on a weight-training
program and on the same calorie-restricted diet. However,
their diet contained 1.5 g of protein per kg of bodyweight,
and it included 75 g per day (two drinks) of a protein supplement
derived from whey.
The third group, also consisting of 14 officers, followed
the same training program and high-protein diet described
above, but obtained their supplemental protein (also 75 g
per day) from a casein-based source. The two supplements used
in the study were store-bought products well-known in the
bodybuilding community, not special concoctions that people
wouldn’t normally use.
In addition, all participants took a high-potency multivitamin along with minerals every day. All diets contained no more
than 25% of total calories from fat. Seventy to 75% of calories
were consumed during activity hours and the remaining 25%
at the last meal and before sleep. At least two-thirds of
carbohydrate intake was in the form of complex carbs.
Prior to the study, 70% of the participants consumed over
50% of their total calories just before sleep and less than
10% at the first meal of the day. Although carb intake was
only 60% of total calories, half of that came from sugars
and over half was consumed at the last meal of the day. Seventy-five
percent had a protein intake less than the Recommended Dietary
Allowance of 0.8 g per kg of bodyweight per day, and only
10% took any vitamins.
Weight training took place four days a week with each session
hitting one of four major muscle groups for 30-35 minutes.
Aerobic exercise was optional but had to be performed either
after the weight training or on alternate days. Other specifics
of the training program were not provided.
IS CASEIN WHEY BETTER?
If you’ve been on the whey bandwagon, I think the results
of this study are going to surprise you. All of the participants
lost bodyfat. Even the control group decreased their bodyfat
from 27% to 25% with the very modest diet they were put on.
To put this in perspective, although officers in all the groups
had been eating fewer than the number of calories they actually
needed before the study began, their food choices and eating
patterns had been poor (please, no doughnut jokes).
The group that consumed the whey supplement in addition to
exercising went from 27% to 23% bodyfat, while the exercise
plus casein group dropped from 26% to 18% over the 12 weeks.
The average amount of fat loss was 2.5, 4.2 and 7 kg in the
control, whey and casein groups, respectively for all three
groups, that’s a high amount of fat loss in such a short
time.
Somewhat surprisingly, no lean mass was lost in the control
group despite their fat loss. Lean mass increased by 2 kg
in the whey group and by a whopping 4 kg in the casein group.
Strength measured as an eight to 10-rep maximum for the chest,
shoulders and legs increased an average 29% for the whey users
and 59% for the casein users.
These are some seriously impressive results in both supplemented
groups, but especially in the casein group, regardless of
the fact that the test subjects were relatively low-fit overweight
individuals. Four kilograms of lean mass is close to a pound
a week over the course of the research program.
This is only one study using a small number of individuals,
and the casein used was the ultrahigh-quality undenatured
variety; nevertheless, this research clearly shows that casein-based
protein supplements make excellent muscle-building tools.
As to which is ultimately better, casein or whey, there is
as yet no definite answer, but why concern yourself with that
debate? Use them both! I have said many times over and over,
when it comes to protein, the most important thing is just
do it... and lots of it. Consistently. You won’t be
disappointed.
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