SuppVersity - Nutrition and Exercise Science for Everyone

Do you have to replace your whey protein concentrate with "native whey" product to avoid missing out on massive gains? The study to answer this question has not yet been, done, but the study at hand certainly does not warrant this conclusion. You will probably have seen the results of the latest study from a recent paper by scientists from the  Norwegian School of Sport Sciences  (Hamarsland. 2017). The one, where 20g of native whey protein showed significantly faster amino acid absorption than 20 g of whey protein concentrate 80 (WPC80), hydrolyzed whey (WPH), microparticulated whey (MWP), and milk proteins (Milk) after being administered to thirteen healthy male subjects (age: 26.6 ± 7.4 years, height: 180.8 ± 6.3 cm, weight: 80.8 ± 6.3 kg) in a single-blinded, randomized, five-way crossover, controlled study - a study, of which I am pretty sure that various snake oil vendors are already (ab-)using it to sell expensive "native", i.e. unprocessed whey protein a...

Pre-bed protein (meal or shake) is always a good idea, no matter if you're young or old, if you work out in the PM or not - you don't want to miss the increased overnight protein synthesis. Gaining muscle over night? No news! You will probably remember the two previous articles on "pre-bed protein ingestion", i.e. "12-Week Study: 25g Bed-Time Protein Almost Doubles Size & Increases Strength Gains" ( read it ) and "3.2kg of Lean Mass Over Night W/ 40g of Slow Digesting Protein 30min Before Bed!? Over One Year, a Positive Nitrogen Balance and +20% FSR Could Make It Happen!" ( read it ), but still! With this being the first study to show that even (on average) 71-year-olds can "build muscle overnight" with nothing but 40g of casein being ingested ~30 minutes before they went to bed, it is probably the most impressive of the previously referenced studies. High-protein diets are much safer than pseudo-experts say, but there are thi...