More Than Whey

[Ox 51]

WHEY MORE

Man cannot live on whey protein alone
By Jim Stoppani, PhD | Senior Science Editor
November 5, 2009
FLEXONLINE.COM

While it's certainly the ideal protein choice immediately following your training sessions, FLEX recommends that in addition to whey you also use soy and casein protein around workouts.

Soy is fast-digesting, which gets aminos to your muscles rapidly digesting, like whey. Plus, research shows it enhances muscle recovery better then whey due to its antioxidant components and its ability to boost nitric oxide levels.

Casein, on the other hand, is very slow-digesting, which means that it helps in decreasing muscle breakdown. Today we know that casein taken after workouts can help boost protein synthesis and research confirms that adding it to a post-workout whey shake enhances muscle growth beyond what's expected without the added casein.

So go ahead and use a mixed protein powder shake immediately after workouts for aiding muscle recovery and for boosting muscle growth. As always, go with about 40 grams of protein along with 40-100 grams of fast-digesting carbs.

 

[big in vegas]

I've never tried soy, but I used to take a casein protein before bed, but anymore I just grab some cottage cheese

 

[Ox 51]

Costco used to have big bags of protein that had all three kinds in one. But, now they carry a different brand that is just whey.

 

[big in vegas]

I may give it a soy a try sometime

 

[Elky1967]

<sub>Results from the study cited below..

</sub>RESULTS:

Twelve subjects were enrolled with a mean age of 32.25 years (range 25 to 47). Serum testosterone decreased 19%(+/-22%) during the 4-week use of soy protein powder (P = 0.021) and increased within 2 weeks after we discontinued soy protein powder. Serum LH concentrations decreased during the 4-week use of soy protein powder then increased within 2 weeks after we stopped the soy protein powder,
<sub>
Goodin S, Shen F, Shih WJ et al. Clinical and biological activity of soy protein powder supplementation in healthy male volunteers. Cancer Epidemiol Biomarkers Prev. 2007 Apr;16(4):829-33.

The only thing this study has against it is that it only used 12 people.
</sub>

 

[Ox 51]

+/- 22%????? What the hell does that mean? That it could have actually increased 3%?

 

[big in vegas]

+/- 22%????? What the hell does that mean? That it could have actually increased 3%?

That's what it looks like. Unless they are meaning the lowest % and the highest percent change were 22% different