Casein-Hydrolysate Beats Whey as Intra-Workout Protein: Faster Time-Trial Times vs. Water, Non-Sign. Performance Boosts Compared to CHO, Whey & Whey + CHO Beverage
Whey or casein hydrolysate - or rather no protein - what to use in your intra-workout beverage for endurance? Last week, SuppVersity reader Oscar Qiu asked me which protein supplements I would suggest he'd buy. My answer was simple: "Get a cheap whey protein and if you want to spend extra money, add some micellar casein. Dose it at a ratio of 20:10 whey:casein post-workout ( learn why ) and, if you feel you're not getting enough protein on a daily basis, optionally, take them at a ratio of 10:20 whey:casein right before bed" (learn more about pre-bed casein ). Now, I am not going to revise this basic supplementation advice I gave based on the results of a recent study from the University of the Witwatersrand (Oosthuyse. 2015), but it may still be worth considering that other protein sources like whey-hydrolysate ( learn more ) or, as in this case, casein-hydrolysate may have certain context-specific benefits over the aforementioned "staple proteins"....
