Supplement manufacturers have touted whey protein as the best type of protein supplement to use to build muscle. A study presented at this year's American College of Sports Medicine national conference shows there is actually a better type of protein supplement for this purpose. In this study, subjects drank approximately 50 grams of either whey protein, a whey-casein protein drink, or a placebo supplement daily for ten weeks. Each group of subjects also lifted weights four times a week throughout the study.

At the end of the study, test results found the subjects who drank the whey-casein protein drink gained the most muscle and lost the most body fat. The subjects who drank the whey protein shake actually experienced no greater improvements in muscle gained or body fat lost than the placebo group. The authors of this believe that the reason the whey-casein supplement proved to be superior is that its longer digestion time allows for better absorption of muscle-building amino acids than when drinking whey protein, which is digested very quickly.

Source:
R. Kreider, FACSM, C. Kerksick, C. Rasmussen, S. Lancaster, B. Magu, P. Smith, C. Melton, M. Greenwood, A. Almada & C. Earnest, FACSM Exercise & Sport. Effects of Whey Protein Supplementation with Casein or BCAA & Glutamine on Training Adaptations I: Body Composition.

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