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Effectiveness of the combination of whey and casein
Author: Frédéric Delavier and Michel Gundill: Chapter from the book "Sports Supplements for Athletes". All articles by the author ➤
This combination resembles human breast milk, which contains approximately 50% whey and 50% casein. It is also rich in essential amino acids (40% of the total amino acids) and BCAAs (20%). When creating milk for babies who are not breastfed, doctors aim to achieve such a mixture. Typically, artificial breast milk consists of 40% whey, 45% casein, and 15% amino acids. However, these are poor substitutes, as human milk is quite different from cow's milk. The idea is that if such a combination promotes the growth of newborns, it should also promote muscle growth. Another argument is that the anabolism caused by fast-digesting proteins perfectly complements the effect of casein, which prevents catabolism over an extended period. This hypothesis seems quite logical, but it has not been scientifically proven. C. Kerksick (2006) provided arguments in favor of the mixture. Men who had been training in the gym for a long time followed a program designed for 10 weeks. One group consumed 40 grams of whey and 8 grams of casein every day, the second group took 40 grams of whey, 3 grams of BCAAs, and 5 grams of glutamine. The third group was given a placebo (48 grams of carbohydrates). Only the first group showed a decent increase in muscle mass: dry muscle mass increased by 1.8 kilograms. Additionally, there was a greater increase in strength. Administrator's Note
Good whey and casein proteins can be quite expensive. However, if you look around, you can find options that cost around 1500 - 2000 rubles per kg (or even cheaper). Here are some options: SIMILAR ARTICLES
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