|Ever wondered, why you hit a plateau, "although" you've started to use this whey protein w/ extra aminos?|
In the case of the paper Chad D. Kersick et al. published in the March Edition of the Journal of Strength and Conditioning Research in 2006. The latter, i.e. the looking pathetic applies to the combination and addition of "extra-anabolic" amino acids in form of BCAAs and glutamine to a simple whey protein supplement.
|Table 1: Overview of the resistance training progamm (Kersick. 2006)|
That was a pretty long time, and as you can see in Figure 1, it was long enough to produce significant results. Significant results that tell you that the only addition you want to make to your cheap whey protein is some (not so cheap) micellar casein to achieve what I outlined in Mai 2012 and on countless other occasions, a stable hyper-aminoacidemia (= elevated levels of amino acids in the blood) for several hours (learn more)
As you should be able to see even without scrutinizing the bars in Figure 1, the latter lead to significant increases in lean mass in an already resistant trained group of subjects.
|Figure 1: Changes in total body mass, lean mass and fat mass|
"That's not true, 'cause I've had great success with bullocks advanced proteins!"
Now, I obviously know already that there are certain people who don't like to hear facts like this. These people who are actually oftentimes only unwilling to admit that they have been screwed who will now probably be freakin' out about "what if"s like "What if the casein made them hungry, so that they ate much more" ... I hear ya, folks, but how would that explain that the fat mass of the whey + casein (WC) group increased by 100g, while the guys on the "advanced" formula gained 200 albeit statistically non-sigificant grams?
|Table 2: Energy & macro-nutrient intake in the whey + casein (WC), whey + BCAA + glutamin (WBG) and the carbohydrate control (P) group (Kersick. 2006).|
- Bilsborough, Shane, and Neil Mann. "A review of issues of dietary protein intake in humans." International Journal of Sport Nutrition & Exercise Metabolism 16.2 (2006).
- Dangin, Martial, et al. "The digestion rate of protein is an independent regulating factor of postprandial protein retention." American Journal of Physiology-Endocrinology And Metabolism 280.2 (2001): E340-E348.
- Kerksick, Chad M., et al. "The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training." The Journal of Strength & Conditioning Research 20.3 (2006): 643-653.