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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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Protein-Timing & Fasting: Fasted Sprints & the Remarkable Muscle↑, Fat↓ Effect of Timing Whey With vs. Between Meals

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Not sure what would happen to your sprints if you have whey before HITing it... While more and more scientists and "evidence-based" trainers and fitness gurus, alike, keep repeating that "protein timing" - as heavily and feverishly as it is often debated on Facebook and elsewhere on the interwebs - is significantly less important than some gymrats still tend to believe ( Schoenfeld 2013 ). The question "When do I take my whey shake?" is still a topic worth discussing. In particular, if an interesting new study - a systematic review, to be precise - seems to suggest that protein timing does, at least in protein supplementation studies, matter... and what's most exciting, it seems to matter for the one outcome of physical exercise and dietary discipline many gymrats consider the #1 on their priority list: improvements in  body composition ... or, as many call it, "getting ripped and jacked" ;-) Learn more about building muscle and stre...
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Two New Papers, Review & RCT, Suggest: Nutrient Timing May Boost Lean Mass Gains by ~70%, ΔBF% by Factor 10+

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"Hon, are you crazy? Don't check your Facebook or WhatsApp now, get the protein shake in, immediately" - After reading about the latest (unfortunately partly yet unpublished) research some trainers may actually say just that to their female clients if they don't gulp down their protein shakes immediately after their workout ;-) There's no question that the prevalent notion that "if you don't get those 30+ grams of whey protein in, within the first 30 minutes after your workouts, you've wasted your time in the gym" is absolutely bogus, the last months have seen the publication/announcement of a handful of studies that support the notion that nutrient timing does, after all, still matter for gains and recovery. As a SuppVersity  reader, you will know both: That the majority of hitherto published research "refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations...
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Timed Ingestion of 3x21g of Whey Protein + Exercise Sheds 14% Abdominal Fat in Overweight Subjects Within 4 Months

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Minimal effort, minimal results - While you can lose weight by just adding whey protein to your diet, your success will more than double, when you're willing to work (out) for it four times a week! It's not a secret that things that diet and exercise are the keys to weight control and health in the 21st century. If you skip only one of the two you can hardly expect optimal results. In that, it is often said that weight, or rather fat loss requires a significant reduction of one's total energy intake; and for athletes and already lean individuals, this may in fact be the case. For the average "free-living overweight or obese" individual, however, the dietary changes that are required can be as simple as adding three servings of 21g of whey protein to their regimen on a daily basis (the scientists found no overall increase in energy intake, this means the 252 extra kcal/day from whey were effectively compensated for by the overweight subjects of the study at h...
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Protein Timing Does Matter! Yet Only in Trained Men. More Than 2x Higher Relative Protein Retention W/ Immediate vs. 6h Post Whey Consumption in Bodybuilders vs. Rookies

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Drop the weights, grab the shake! Timing matters for advanced trainees. I guess you'll all have followed my suggestion to read Brad Schoenfeld's, Alan Aragon's and James Krieger's excellent review of the effects or protein timing on skeletal muscle hypertrophy, last year. In said paper, the two conclude that their review would "refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations" (Schoenfeld. 2013) Certainly a reasonable conclusion based on the evidence they present. With the recent publication of a study by Hiroyasu Mori from the Department of Nutrition Management at the Hyogo University , future reviews will yet probably have to distinguish according to the training status of the athletes. You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? 5x More Than the FDA Allows! Protein requ. of athletes High EAA protein for fat ...
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