|Scientific evidence suggests: There is not one optimal protein to build muscle - it's the mix of fast to slow proteins that's key.|
The reasons why it's still well worth taking a closer look at the study results are (a) the fact that the f**** up supplement industry is still trying to tell you that protein blends would be inferior to overpriced isolates and (b) the educative value of the post-workout + post-supplementation serum amino acid profiles Reidy et al. observed the 16 healthy, young subjects (age range: 19 –30 yr) who participated in their double-blind, randomized clinical trial (with body fat levels of >24% those were certainly no physical culturists, though ;-)
|Figure 1: Graphical overview of the study design (Reidy. 2014)|
|Figure 2: Net phenylalanine enrichment (left) and inward and outward transport (right)|
"However, the ingestion of the protein blend resulted in a prolonged and positive net phenylalanine balance during postexercise recovery compared with whey protein (P 0.05)." (Reidy)In view of identical postexercise myofibrillar protein synthesis in both groups this difference may appear negligible. If you've been following my articles about the often oversimplified protein synthesis and increases in skeletal muscle mass, you should be aware that net retention and not fractional synthesis is the term you have to look for, when you're analyzing corresponding studies.
- Reidy, Paul T., et al. "Soy-dairy protein blend and whey protein ingestion after resistance exercise increases amino acid transport and transporter expression in human skeletal muscle." Journal of Applied Physiology 116.11 (2014): 1353-1364.