SuppVersity - Nutrition and Exercise Science for Everyone

12 weeks of serious resistance training will transform the body of beginners, but it'll do that regardless of whether you supplement with protein or not, doctoral thesis shows. The headline of today's SuppVersity  article summarizes the research question of a recently published doctoral thesis by Christopher Brooks Mobley (Mobley 2017). In that, Mobley started with the hypothesis that "[w]hey protein in combination with resistance training will provide the greatest anabolic and ergogenic response" - Was he right? Well, without giving away too much, the most appropriate one-word-answer to this question is "No!" How's that? Well, let's take a look at diet, training, and supplementation and you may be realizing why the only "magic" whey did was to increase the skeletal muscle satellite cell pool ( learn more about Whey's effect on satellite cells ). High-protein diets are much safer than some 'experts' say, but there are...

Bad news bro: Whey will shed significant amounts of trunk and android fat only in conjunction with 16 weeks of resistance training. No matter what the ads promise. Ok, Hulmi's 2015 study into the effects of protein / protein + carbohydrate supplementation that was consumed after each of the workouts in a 12-week resistance training protocol is not exactly "the latest science", but the results are still interesting and provide some insights into the importance of irrelevance of post-workout nutrition. Why's that? With different training protocols focusing on strength endurance and strength-hypertrophy-power, and three supplementation groups with either protein (37.5g whey concentrate), carbohydrate (34.5g maltodextrin) or a combination of both, whey and maltodextrin. Read more about ISSN studies like Hulmi's at the SuppVersity Vitargo, Red Bull, Creatine & More | ISSN'15 #1 Pump Supps & Synephrine & X | ISSN'15 #2 High Protein, ...

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"....

I doubt any of the shakes the subjects consumed looked that delicious! If you click on "protein supplements" on the website of any Internet supplement vendor, it will be quite obvious that dairy proteins dominate the supplement market. For a good reason! They are easily digested, taste good and have a ton of research to back their superior efficacy as potent muscle builders (Hulmi. 2010). If you look closer, you will realize that whey proteins are mostly marketed as fast-digesting post-workout muscle builders, while casein proteins, which have a much lower market-share, are said to be slow digesting or even "time-released" proteins that promote long-lasting anabolism and satiety. Learn more about the effects of your diet on your body composition at the SuppVersity Dieting Makes Gymnasts Fat! Minimal Carb Reduction, Max. Results? HIT Circuit + Plyos for Glucose Management How Much Carbs Before Fat is Unhealthy? 5 Tips to Improve & Maint...