maximizing muscle protein anabolism - the role of protein quality

[jsv22]

cool review article,

These guys will be coming out with some really good studies in the next few years,

-jsv

[BIGPOPPAPUMP]

good read man thanks!

[jsv22]

good read man thanks!

np man!

[Kronis]

Cliffs:

2 hour anabolic window after excercise.

Best sources of protein for MPS
1. Whey
2. Milk
3. Soy
4. Casein

[#8]

This study proves what I already thought to be true, and why I still think the best post-workout protein to be Magnum Quattro.

4 stage isolate:

Whey protein Isolate
Milk Protein Isolate
Casein Protein Isolate
Albumin Protein Isolate

[jsv22]

i'm not so sure that casein is all that good, check out figure 2 of this study.
in the Cribb et al. study shown (labelled as Cribb 1) it shows that whey induced a muscle mass gain of approximately 4.5kg, compared to less than 1kg with casein....

as Kronis said it looks as though soy and milk is more effective then casein...

but then again, who knows whats going to happen when you mix all those different proteins together ?

personally i just use milk instead of water with my whey, then add some dextrose or chocolate syrup for pre and post workout shakes now a days....i feel as though i've got most of my bases covered there