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Total Protein, not its Whey-to-Casein Ratio Determines the Satiety Effects of a Standardized Chocolate-Vanilla Shake

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No, that's not a photo from the study. This is not the first SuppVersity article to discuss the  satiating effect of dietary protein, but it's the only one addressing the notion that a lower whey-to-casein ratio in a high-protein milk beverage would go hand in hand with an increased satiety effect. Why should it? Well, as Amelinda et al. (2016) point out, "whey and casein protein have different digestion rates" it is thus only logical to assume that combining them may result in a prolonged satiating effect. High-protein diets are much safer than pseudo-experts say, but there are things to consider... Practical Protein Oxidation 101 5x More Than the FDA Allows! More Protein ≠ More Satiety Protein Oxidation = Health Threat Protein Timing DOES Matter! More Protein = More Liver Fat? To test this hypothesis, the Indonesian researchers conducted a randomized, single-blind, cross-over study with 12 healthy, normal-weight men who received a stan...
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12-Week Study: 25g Bed-Time Protein Almost Doubles Size & Increases Strength Gains - Where's the Catch?

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Fridge raiding allowed, no even suggested! At least if what you take out of the fridge is a chilled protein shake - preferably one with at least some slow-digesting casein. You will remember my provocative claim that you can "Gain 3.2kg of Lean Mass Over Night" from a 2012 SuppVersity article ( read it  | Groen. 2012). The claim was based on an extrapolation of the lean mass gains you would see within one year if the only thing you did was to consume one serving of slow digesting protein before bed - no training, no other dietary intervention. Now, three years later, I am happy to tell you my prediction was not too far off. In fact, the provision of a shake containing 27.5 g of protein, 15 g of carbohydrate, and 0.1 g of fat right before bed even  doubled  the gains of the those 22 young, recreational active, but  non-resistance trained men who had been randomly assigned to the active treatment (the energy-free placebo tasted identical). You can learn more a...
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High School Athletes on Dope? Not Really, But Roughly 1/3 Uses "Performance Enhancing Supplements"

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"Don't you take those steroids!" Does this remind you of your mother, when, back in high school, you bought your first tub of creatine monohydrate ? Recent doping "scandals" have, yet again, raised the awareness, or should I say panicky fear of parents and coaches that their children and wards are going to be delinquent, when they save their allowances for a shopping spree at the local GNC. Accordingly, many of them will not be happy to hear that a recent study published in the Journal of Strength & Conditioning Research ( Piattolly. 2011 ) found that "[a]lmost a third [32.2%] of the high school sample surveyed reported using nutritional or performance enhancement supplements." Figure 1: Type of performance enhancing supplement used by high school athletes (data adapted from Piattolly. 2011 ) Interestingly, of those 32.2% of the young athletes that reported using supplements, the majority were male (87%) and in the age group of 15-17 year-ol...
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