By Samantha Yardley
Supplementing your diet with a good-quality protein shake can help take your physique from zero to here. Whey and casein are the two most popular varieties available, but which of these milk-derived, BCAA-rich wonder supps is the whey forward?
Casein
Muscle Gain- MAY PROVIDE THE GREATEST BENEFIT FOR INCREASES IN PROTEIN SYNTHESIS FOR A PROLONGED DURATION
Blood Sugar- ELEVATES INSULIN LEVELS WHEN TAKEN IN HIGH DOSAGE, BUT NOT WHEN TAKEN IN SMALLER QUANTITIES
Amino Acid- BLOOD AMINO ACID CONTENT, SPECIFICALLY THE KEY AMINO ACID LEUCINE, STAYED HIGH FOR A CONSISTENT PERIOD OF TIME
Timing- PROVIDES YOU WITH A SLOW, STEADY RELEASE OF AMINO ACIDS, MAKING IT IDEAL BEFORE FASTING SITUATIONS, SUCH AS SLEEP
Health- CONTAINS HEART-FRIENDLY BIOACTIVE PEPTIDES THAT LOWER BLOOD PRESSURE AND REDUCE THE FORMATION OF BLOOD CLOTS
Whey
Muscle Gain- HAS BEEN SHOWN TO BE SLIGHTLY BETTER FOR MUSCLE GROWTH COMPARED TO OTHER TYPES OF PROTEIN, SUCH AS CASEIN
Blood Sugar- FOUND TO BE EFFECTIVE AT MODERATING BLOOD SUGAR, INCREASING THE LEVELS OF INSULIN AND THE SENSITIVITY TO ITS EFFECTS
Amino Acid- RESULTED IN A QUICKER AND LARGER SPIKE OF THE AMINO ACID LEUCINE PRESENT IN THE BLOOD
Timing- DIGESTED AND ABSORBED QUICKLY, SO IDEAL FOR POST-WORKOUT, HELPING MUSCLE REPAIR AND REBUILD
Health- HAS ANTIMICROBIAL IMMUNOGLOBULINS WHICH KILL OR SLOW THE GROWTH OF HARMFUL MICROBES, LIKE BACTERIA AND VIRUSES
Winner: WHEY
THIS SPAR OF THE SUPPS REALLY COMES TO DOWN TO TIMING. KNOCK BACK A CASEIN SHAKE BEFORE BED FOR A SLOW- RELEASE HIT OF AMINO ACIDS AS YOU SLEEP, BUT FOR THE ELUSIVE POST-WORKOUT ANABOLIC WINDOW AND BEST OVERALL ALL-ROUNDER CHOSE A GOOD QUALITY WHEY TO AID MUSCULAR RECOVERY AND ENCOURAGE HYPERTROPHY.
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