| Speed Up Muscle Muilding
with “Slow Proteins”
As far as the best muscle-building proteins
go, slow and steady wins the race, according to a new study presented
at this year’s American College of Sports Medicine annual
meeting in San Francisco.
In the study, Dr. Richard Kreider and colleagues from Baylor University
examined the effects of whey protein supplementation fortified with
casein (a slow-digesting protein) versus whey protein fortified
with branched chain amino acids (BCAAs) and glutamine (fast-digesting
“anabolic” amino acids) on body composition during strength-training
exercise.
Results showed that a daily serving of 40 grams of whey mixed with
8 grams of casein “promoted greater gains in body mass and
fat-free mass” than did a daily dose of 40 grams of whey with
3 grams of BCAAs and 5 grams of glutamine. According to the researchers,
the enhanced muscle-building effects of the casein were possibly
due to the protein’s “timed release” effect, allowing
for a more steady and prolonged supply of amino acids to the muscles.
What this means to you:
This study is interesting in that it, like
so many other recent clinical investigations, flies in the face
of what so many supplement companies are telling us. One marketing
phrase you often see used to hype up certain meal-replacement powders
is, “No inferior proteins added!”—implying that
whey is the Mercedes Benz of muscle-building proteins and everything
else is just a Ford Focus by comparison. However, the weight trainers
in this study who supplemented with the supposedly powerful concoction
of whey, glutamine and BCAAs hardly gained any new muscle. Only
when the red-headed stepchild of proteins—casein—was
added to the mix, did the researchers notice a significant increase
in lean muscle mass.
When shopping for a meal-replacement
powder, look for a protein blend that includes casein, and stock
up on plenty of low-fat cottage cheese—your best natural source
of this powerful muscle-builder.
|
