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Scientists Find Whey to Significantly Boost D3 Absorption: Whey Isolate +50%, Casein(ate!) +25% Vitamin D3 Levels

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It's worth peeling the protective layer scientists use to cover up potential methodological holes in practical relevance.  Studies usually make it to the SuppVersity  news if they are educative, informative, or practically relevant. In the case of the latest paper by Emilie Lindahl et al. ( 2020 ), one could - at a surface level - argue that all three criteria apply. But hey, this is the SuppVersity  so we're going unpeel the surface and look for cancerous growth in the methodology section 🤣... Learn more about vitamin D at the SuppVersity How Much Vitamin D Shall You Take? Leucine, Insulin, Vitamin D and Your Gainz Vitamin D Speeds Up Exercise Recovery One Svg of Fish or Eggs Satisfy Your Needs? Vitamin D an Essential Supp For Athletes? New Dosing Suggestions for Mr./Mrs. Average In their study, the scientists from the "Department of Food Science" at the Aarhus University  investigated the effect of "complexation" of vitamin ...
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AM Cardio for Fat Loss W/ 25g Casein vs. 25g Whey Isolate, 25 g Maltodextrin Preload, or Truly Fasted - What's "Best"?

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Don't believe a word when someone tells you that a new study would show that you can burn extra body fat if you consume a casein shake before your (by then no longer fasted) AM cardio workouts. While the scientific evidence doesn't seem to confirm the superiority of fasted AM cardio ( learn more ), there's no doubt that it can help you shed body fat if the energy you expend on treadmill ergometer, or rowing machine helps you sustain a >10% energy deficit over the next 24h. What is highly debated, though, is whether you got to take precautions in form of protein powders (or BCCAs) to protect your muscle from falling apart. A final answer to this question has yet to be found, but with the results of a recent study by Bradley T. Gieske and colleagues from the Lindenwood University  ( Gieske 2018 ), this ostensibly super-important question *rofl* may become redundant, anyway... Learn more about building muscle and strength while losing fat with www.suppversity...
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35g Pre-Bed Casein Protein, 1st Fair, Isocaloric High Protein (1.8g/kg) Comparison: No Extra Muscle Gain in Young Men

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Using casein protein pre-bed can be useful but probably only for those of you who use it to up their total protein intake. "Once Upon a Time..." It may sound like it, but it is a fact when I tell you that there was a time when bodybuilders got up at night to consume a protein shake. That's not just the exact opposite of today's lean gains physique athletes, it is also PM protein ingestion taken to the extreme. An extreme of which a bunch of studies investigating the effects of the ingestion of slow-digesting casein protein before bed suggests that - even if  it works - it may be an unnecessary sleep-impairing hassle. High-protein diets are much safer than some 'experts' say, but there are things to consider... Practical Protein Oxidation 101 5x More Than the FDA Allows! More Protein ≠ More Satiety Satiety: Casein > Whey? Wrong! Protein Timing DOES Matter! High Protein not a Health Threat For those who don't want to go to such...
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Pre-Bed Protein Supplementation Revisited: No Increased Protein Synthesis W/ 30g | Time to Give up Pre-Bed Casein?

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Don't want to rely on protein supplements but are bored of blatant cottage cheese? Try this deliciously looking recipe for "Cottage Cheese with Maple & Vanilla Flavor Added, fresh blackberries, raspberries and blueberries, toasted almond slivers, and pumpkin seeds" from thechroniclesofhome.com I've written about the possible net protein gains you can make by consuming a large bolus (20g) of slow-digesting casein before - for the first time in 2012 in my article "3.2kg of Lean Mass Over Night W/ 40g of Slow Digesting Protein 30min Before Bed!?" ( read it ), then again in 2015 addressing a study that used significantly less protein "12-Week Study: 25g Bed-Time Protein Almost Doubles Size & Increases Strength Gains - Where's the Catch?" ( read it ), and roughly a year ago in "40g Casein Build Lean Muscle Overnight: 27% Elevated MPS Even W/Out Training (30% W/ Ex) - And That in 70-Y+ Olds!" ( read more ). The reason I want t...
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Post-Workout Protein Supplementation: Speed & Source Don't Matter for Real-World Size & Strength Gains - Really?

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On a side note: An adequate protein intake is as important for men as it is for women, but both can - for few with real effort - achieve adequate protein intakes from their diet alone - with the same muscle-building effects . If you believed only 50% of the claims on the boxes of the currently available protein supplements, you'd have to have at least five products from three different brands to see optimal results. Luckily, there's science to tell you that the only thing you need is a cheap high EAA protein source that doesn't give you gas, the runs or other side effects... Well, that's at least what a cursory analysis of the results of two new studies suggests. Together, they can be used to argue quite convincingly that neither the protein source ( beef , chicken or whey | Sharp 2017), nor the ratio of fast (whey) vs. slow (casein) proteins (Fabre 2017) will have a meaningful effect on the only relevant study outcome: your real-world gains. High-protein ...
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