Ori Hofmekler is back with more news regarding the benefits of whey protein. Dutch scientists at the Maastricht University Medical Center, Maastricht, Netherlands, proved in a recent study that whey protein is far more effective in stimulating muscle growth through muscle protein synthesis, than casein.
The quality and type of protein ingested affects muscle protein synthesis. After eating, according to previous reports, it seems that whey protein is retained in greater amounts than casein.
This is because casein drip feeds the muscle with amino acids for a longer time than whey protein, which in contrast, feeds the muscle quickly. This is down to the faster rate in which we digest and absorb it, allowing the muscles to be stimulated to synthesise it rapidly for repair and growth.
Whey contains more Leucine than Casein
Whey protein and casein show even more differences – whey has far more leucine than casein, which is an important nutritional catalyst for mTOR – the process that senses cellular nutrients and energy and controls protein synthesis.
With these factors in mind, the scientists were trying to fathom whether the faster absorption of whey to casein can be attributed solely to their inherent differences in amino acid composition. So to test this theory, they compared the anabolic effects of casein (hydrolyzed) to whey protein as they both have fast absorption rates.
Whey Protein vs. Hydrolyzed Casein
Whey protein beats casein for anabolic impact and protein synthesis hands down, even though hydrolysed casein (pre-digested) has its amino acids and peptides broken down into smaller parts – making it faster to absorb.
After eating, the rise of plasma leucine concentrations coincided with deposits of muscle protein. In addition, more so than in casein ingestion, there was a rapid rise in plasma phenylalanine, leucine, and total essential amino acids after whey protein ingestion.
We can use these facts to make better choices to feed our muscles after exercise, to help us perform better during training and to help prevent muscle waste due to ageing.
Another reason to avoid commercial casein powder
Casein is essentially protein isolate, that is derived from treating milk with ultra pasteurisation with acid and extreme heat. This process is used because it is a cheap method of producing a saleable product. But in comparison to the higher quality, more easily digestible raw milk casein, the process yields a product called thermolyzed casein that made up of broken proteins, unnatural amino acids and toxins that are harder to digest and inferior to raw milk products and can contribute to colon carcinogenesis.
Further reading on Ori Hofmekler’s report, it seems that there is also a problem with the breed of cow that produces the milk from which this inferior casein is produced. Most of it is manufactured from A1 milk, a milk that is particularly associated with illness and disease. This is because is is found that the digestion of this A1 milk produces a byproduct – an opioid peptide called beta casomorphin that can trigger reactions in consumers, especiallyvery young ones.
Epidemiological evidence is growing to support a link with A1 beta casein and various illnesses and diseases such as autism, heart disease, Type I diabetes and disorders of the immune system. Although further studies need to be made, it would be advisable to avoid them for now. This A1 issue is relevant with regard to cheese and milk products but not whey as it does not contain casein.
Raw milk cheese casein benefits
Casein derived from RAW milk is denatured and can actually provide your muscles with and effective and long lasting anabolic impact that can last for hours from the protein, amino acids and peptides that it contains. This casein is made with the milk from A2 animals. Ori suggests that if you eat a good quality cheese at dinner time, then throughout the night your muscles will continue their anabolic process when you are asleep.
As mentioned before in other articles, the right whey should be made from the raw milk of grass fed cows. It needs to be completely chemical free and sweetened only with Stevia, not sugar, fructose or sugar alcohol. This is whole food whey protein concentrate, not isolate. It will feed your muscles after working out (within 30 minutes after exercise) and will taste delicious and creamy.
Ori adds that it is best to check the lab report and certificates proving that the immuno peptides are intact, you can be safe buying his own product Warrior Whey available from Defence Nutrition.
The most important suggestion is to avoid all the whey protein isolates (basically most of the tubs you will find in the health food shop). The putrid proteins they contain are said to be even more detrimental to your health than trans fats.
Do not use Whey Protein that is insoluble or has an acidic aftertaste
This simply means that the protein has degraded. However be wary even if the protein IS soluble as it could mean that artificial emulsifiers have been added – GMO soy lecithin for one – also used in the making of soap…
Pulse feeding for maximum muscle growth
Pulse feeding will help your muscles receive a steady stream of amino acids with good anabolic impact. A few servings of whey protein concentrate around 20-30g every 2-3 hours and a dinner with protein such as fish or chicken at night will feed your muscles throughout the day and release a slow stream of amino acids at night.