|Casein & whey - Many companies sell both. For a good reason!|
Yes, you can! You can ask for scientific evidence that this is actually superior to say spiking your whey protein with additional pro-anabolic BCAAs (Atherton. 2010; Blomstrand. 2001) and allegedly recovery boosting glutamine (Sharp. 2010).
Luckily, Kerksick, et al. did exactly this study in 2006, already. It's quite interesting that it is rarely cited, which is why I think it's worth its own SuppVersity post despite the fact that it's already 9 years old. Ah... well, and of course it's also worth being cited because it's a 12-week (10 weeks training time) resistance training + supplementation study that does not fool us to believe that whey + BCAA may be superior, because the researchers failed to measure the actual muscle gains in a long(er) term study.
|Table 1: Overview of the resistance training protocol the subjects followed for 10 weeks after |
an acclimatization phase of 2 weeks (Kerksick. 2005).
No, adding BCAAs to your intra-workout will not increase your gains: The previously cited study by Blomstrand et al. (2001) does not just show that the ingestion of BCAAs post-workout can increase protein synthesis. It does also prove that doing the same intra-workout may be tasty, but not productive.
- 48 g per day (g·d 1) carbohydrate placebo (P),
- 40 g per day of whey protein + 8 g per day of casein (WC), or
- 40 g per day of whey protein + 3 g per day branched-chain amino acids + 5 g L-glutamine (WBG).
Now what's most interesting for us, obviously are additional effects of the supplements on the body composition of the study participants - despite identical total energy and protein intakes (2.1g/kg body weight both the WBG and WC groups).
|Figure 1: Changes in lean and fat mass over the course of the 10-week training period (Kerksick. 2006).|
- Atherton, Philip J., et al. "Distinct anabolic signalling responses to amino acids in C2C12 skeletal muscle cells." Amino acids 38.5 (2010): 1533-1539.
- Blomstrand, Eva, and Bengt Saltin. "BCAA intake affects protein metabolism in muscle after but not during exercise in humans." American Journal of Physiology-Endocrinology And Metabolism 281.2 (2001): E365-E374.
- 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.
- Sharp, Carwyn PM, and David R. Pearson. "Amino acid supplements and recovery from high-intensity resistance training." The Journal of Strength & Conditioning Research 24.4 (2010): 1125-1130.