i read when consumed it causes a "gel" to form in the gut and is relaeased over the course of X amount of hours keeping the body from going catabolic. is this true... and if so, how many hours on average does it stay present?
tanx.
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i read when consumed it causes a "gel" to form in the gut and is relaeased over the course of X amount of hours keeping the body from going catabolic. is this true... and if so, how many hours on average does it stay present?
tanx.
I wouldnt buy casien...Id stick to whole foods as much as i can and whey pwo..
this article should give you an idea bout it
http://www.bodybuilding.com/fun/satternorton.htm
thanks for the info. the reason i ask is i have a MRP shake that inlcudes a few differnt protiens and casein is one of them. i just wanted to assure the validity of the statements they made concerning casein.
but the article does mention that it slows the digestion of other protiens so it definitely would not be ideal for PWO.
thanks.
Actuallly there is very little difference between Whey or Casein PWO:
Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise.
Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR.
Metabolism Unit, Shriners Hospitals for Children and Department of Surgery, The University of Texas Medical Branch, Galveston, TX 77550, USA. [email protected]
PURPOSE: Determination of the anabolic response to exercise and nutrition is important for individuals who may benefit from increased muscle mass. Intake of free amino acids after resistance exercise stimulates net muscle protein synthesis. The response of muscle protein balance to intact protein ingestion after exercise has not been studied. This study was designed to examine the acute response of muscle protein balance to ingestion of two different intact proteins after resistance exercise. METHODS: Healthy volunteers were randomly assigned to one of three groups. Each group consumed one of three drinks: placebo (PL; N = 7), 20 g of casein (CS; N = 7), or whey proteins (WH; N = 9). Volunteers consumed the drink 1 h after the conclusion of a leg extension exercise bout. Leucine and phenylalanine concentrations were measured in femoral arteriovenous samples to determine balance across the leg. RESULTS: Arterial amino acid concentrations were elevated by protein ingestion, but the pattern of appearance was different for CS and WH. Net amino acid balance switched from negative to positive after ingestion of both proteins. Peak leucine net balance over time was greater for WH (347 +/- 50 nmol.min(-1).100 mL(-1) leg) than CS (133 +/- 45 nmol.min(-1).100 mL(-1) leg), but peak phenylalanine balance was similar for CS and WH. Ingestion of both CS and WH stimulated a significantly larger net phenylalanine uptake after resistance exercise, compared with the PL (PL -5 +/- 15 mg, CS 84 +/- 10 mg, WH 62 +/- 18 mg). Amino acid uptake relative to amount ingested was similar for both CS and WH (approximately 10-15%). CONCLUSIONS: 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.
I disagree :D...
Quote:
1: Br J Nutr. 2005 Apr;93(4):439-45. Related Articles, Links
Dietary whey protein increases liver and skeletal muscle glycogen levels in exercise-trained rats.
Morifuji M, Sakai K, Sanbongi C, Sugiura K.
Meiji Seika Kaisha Ltd., Health and Bioscience Laboratories, 5-3-1 Chiyoda, Sakado-shi, Saitama 350-0289, Japan. [email protected]
We investigated the effect of different types of dietary protein on glycogen content in liver and skeletal muscle of exercise-trained rats. Twenty-four male Sprague-Dawley rats (approximately 100 g; n 6 per group) were divided into sedentary or exercise-trained groups with each group being fed either casein or whey protein as the source of dietary protein. Rats in the exercised groups were trained during 2 weeks using swimming exercise for 120 min/d, 6 d/week. Exercise training resulted in an increase in the skeletal muscle glycogen content. Furthermore, the whey protein group significantly increased the skeletal muscle glycogen content compared with the casein group. The increase in glycogen content in liver was significantly greater in rats fed the whey protein diet compared with those fed the casein diet. We also found that the whey protein diet increased the activity of liver glucokinase, whereas it decreased the activities of 6-phosphofructokinase and pyruvate kinase compared with the casein diet. However, hepatic total glycogen synthase activity and mRNA expression were similar with the two diets. In the skeletal muscle, whey protein decreased only 6-phosphofructokinase activity compared with casein. Total glycogen synthase activity in the skeletal muscle in the whey protein group was significantly higher than that in the casein group. The present study is the first to demonstrate that a diet based on whey protein may increase glycogen content in liver and skeletal muscle of exercise-trained rats. We also observed that whey protein regulated glycogen metabolism in these two tissues by different mechanisms.
a similar study
Quote:
: Exp Biol Med (Maywood). 2005 Jan;230(1):23-30. Related Articles, Links
Dietary whey protein modulates liver glycogen level and glycoregulatory enzyme activities in exercise-trained rats.
Morifuji M, Sakai K, Sugiura K.
Meiji Seika Kaisha Ltd., Health and Bioscience Laboratories, 5-3-1 Chiyoda, Sakado-shi, Saitama 350-0289, Japan. [email protected]
This study compared the effects of dietary whey protein with dietary casein or soy protein on glycogen storage and glycoregulatory enzyme activities in the liver of sedentary and exercise-trained rats. Male Sprague-Dawley rats (ca. 130 g) were divided into one sedentary and three exercise-trained groups, with eight animals in each group. Casein was provided as the source of dietary protein in the sedentary group while the exercise-trained groups were fed casein, whey, or soy protein. Rats in the exercise-trained groups ran for 30 mins/day, 4 days/week on a motor-driven treadmill. In the exercise-trained rats, animals fed whey protein had higher liver glycogen content than animals in the other two diet groups. Glucokinase activity was significantly higher in rats fed whey protein compared to that in rats fed soy protein, while glucose 6-phosphatase activity was significantly decreased in animals on the whey protein diet compared with those the other two diets. Although 6-phospho-fructokinase activity was significantly lower in the whey protein group than in the soy protein group, we found that fructose 1,6-bisphosphatase activity was significantly higher in the whey group compared with either the casein or soy groups. Pyruvate kinase activity in rats fed the casein diet was significantly higher than in rats fed either the whey or soy protein diets. In addition, hepatic alanine aminotransferase activity and serum alanine level were also increased in the whey protein group compared with the casein or soy protein groups. Taken together, these results demonstrate that the whey protein diet in exercise-trained rats results in significantly higher levels of liver glycogen, because of the combined effects of regulation of rate limiting glycolytic and gluconeogenic enzyme activities and activation of glycogenesis from alanine via alanine amino-transferase.
better to use carbs+creatin pwo...for bodybuilders...but not powerlifers
Quote:
1: Med Sci Sports Exerc. 2001 Dec;33(12):2044-52. Related Articles, Links
Creatine-dextrose and protein-dextrose induce similar strength gains during training.
Tarnopolsky MA, Parise G, Yardley NJ, Ballantyne CS, Olatinji S, Phillips SM.
Department of Medicine (Neurology and Neurological Rehabilitation), Rm. 4U4, McMaster University Medical Center, 1200 Main Street W., Hamilton, Ontario, Canada, L8N 3Z5. [email protected]
BACKGROUND: Creatine supplementation during resistance exercise training has been reported to induce greater increases in fat-free mass (FFM), muscle fiber area, and strength when compared with a placebo. We have recently shown that timing of nutrient delivery in the postexercise period can have positive effects on whole body protein turnover (B. D. Roy et al., Med Sci Sports Exerc. 32(8):1412-1418, 2000). PURPOSE: We tested the hypothesis that a postexercise protein-carbohydrate supplement would result in similar increases in FFM, muscle fiber area, and strength as compared with creatine monohydrate (CM), during a supervised 2-month resistance exercise training program in untrained men. METHODS: Young healthy male subjects were randomized to receive either CM and glucose (N = 11; CM 10 g + glucose 75 g [CR-CHO] (CELL-Tech)) or protein and glucose (N = 8; casein 10 g + glucose 75 g [PRO+CHO]), using double-blinded allocation. Participants performed 8 wk of whole body split-routine straight set weight training, 1 h.d(-1), 6 d.wk(-1). Measurements, pre- and post-training were made of fat-free mass (FFM; DEXA), total body mass, muscle fiber area, isokinetic knee extension strength (45 and 240 degrees.s(-1)), and 1 repetition maximal (1RM) strength for 16 weight training exercises. RESULTS: Total body mass increased more for CR-CHO (+4.3 kg, 5.4%) as compared with PRO-CHO (+1.9 kg, 2.4%) (P < 0.05 for interaction) and FFM increased after training (P < 0.01) but was not significantly different between the groups (CR-CHO = +4.0 kg, 6.4%; PRO-CHO = +2.6 kg, 4.1%) (P = 0.11 for interaction). Muscle fiber area increased similarly after training for both groups (approximately 20%; P < 0.05). Training resulted in an increase in 1RM for each of the 16 activities (range = 14.2-39.9%) (P < 0.001), isokinetic knee extension torque (P < 0.01), with no treatment effects upon any of the variables. CONCLUSIONS: We concluded that postexercise supplementation with PRO-CHO resulted in similar increases in strength after a resistance exercise training program as compared with CR-CHO. However, the greater gains in total mass for the CR-CHO group may have implications for sport-specific performance.
Glycogen synthesis is nice but what I'm looking for is Protein Synthesis!
Whey protein is a fast absorbing protein, casein is much slower. Whey releases amino acids into the blood 2X faster than casein, which is why whey is excellent for PWO....
I would stick to whey only for PWO, and Casein any other desired protein shakes throughout the day-especially if you drink one before bed
Throughout the day, your muscles will make better use of the slow delivery casein protein than the quick delivery of whey. You can even taste it, casein protein shakes tend to be much thicker than whey.
Thanks for reading the abstract above, which stated that Whey or Casein in the PWO timeframe both worked well:
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.