CANNIBAL CRONUS by Chaos and Pain
Blended Proteins Provide You with Timed-Release Awesome
Everyone knows that if you want to get jacked and build brutally terrifying strength, you need to include protein in your diet. There’s some dispute in academic studies over the the amount of protein one needs among academics has raged for decades, and their research is largely ignored by elite strength and bodybuilding athletes for a “more is better and much more is much better” approach. On top of that, debates rage about timing and type of protein, so we’ll cover that first.
If you are an athlete or highly active person attempting to lose body fat while preserving lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) is a good goal.
If you are an athlete or highly active person, or you are attempting to lose body fat while preserving lean mass, then a daily intake of 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) is a good goal.
If you are sedentary and not looking to change body composition, a daily target of 0.8g/kg bodyweight (0.36g/lb bodyweight) is a good goal.
Those numbers, however, don’t match the massive protein intakes of some elite bodybuilders, powerlifters and strongmen, routinely eat 300-500 grams of protein. Therefore, some experimentation will be necessary to determine your ideal intake. The addition of even 25 grams of protein, in fact, has been shown to be effective:
”In non-vegetarian males with a dietary protein intake of 1.2g/kg or so at baseline, the addition of 25g protein (mostly whey, some egg and casein as well as glutamine added in small amounts) was able to enhance power output and enhance muscle hypertrophy more than placebo over a period of 14 weeks (Anderson).
This question is one of the most hotly debated topics, and sadly it’s not been studied much. As a result, most of the opinions are based on conjecture by the eminent authors in the field of sports nutrition, and the debates can often end up more as polemic than debate. Since none of them appear to have a stake in any supplement companies, and because most supplement companies make both blended proteins and single source proteins, any stake they had in a company would be moot. The two studies that have been conducted, however, both concluded that a mix of whey, casein, and soy produced better results than whey alone, These studies can, and have, been refuted with the simplest defense against them- they were conducted with very small sample sizes by the same university. Some might this as suspicious. In any event, they are:
Using a group of 19 individuals, they were alternately given a post workout drink consisting of either 20 grams of whey, or a combination of 25% whey (5 grams), 25% soy (5 grams) and 50% casein (10 grams) was compared. The study concluded that while the whey protein and the mixed protein increased muscle protein synthesis to a similar degree, the blend maintained the higher rate of protein synthesis for hours longer than the whey protein alone
Reidy PT, Walker DK, Dickinson JM, Gundermann DM, Drummond MJ, Timmerman KL, Fry CS, Borack MS, Cope MB, Mukherjea R, Jennings K, Volpi E, Rasmussen BB. Protein blend ingestion following resistance exercise promotes human muscle protein synthesis. J Nutr. 2013 Apr;143(4):410-6.
The second study, conducted by the same University, included 16 individuals in the same manner- they were either given the whey or the blend listed above post workout. This time, results suggested “further support for the efficacy of ingesting a protein blend to increase and prolong postexercise muscle protein anabolism,” but that “further research is necessary to determine the efficacy of protein blend supplementation on muscle growth and strength during chronic resistance exercise training.”
Reidy PT, Walker DK1, Dickinson JM2, Gundermann DM1, Drummond MJ3, Timmerman KL4, Cope MB5, Mukherjea R5, Jennings K6, Volpi E7, Rasmussen BB8. Soy-dairy protein blend and whey protein ingestion after resistance exercise increases amino acid transport and transporter expression in human skeletal muscle. J Appl Physiol (1985). 2014 Jun 1;116(11):1353-64.
The reason behind this is ostensible that whey alone has a very quick gastric rate- in other words, it’s in and out of your system incredibly quickly- whereas other proteins have either medium or slow clearance rates. As such, muscle protein synthesis can be spiked with the whey and then extended with the slower acting proteins, which makes sense from a theoretical standpoint. Additional benefits of the use of a blend protein powder are:
less conversion to glucose (because an overload of whey on the liver causes the liver to theoretically convert to glucose, those some say it converts to insulin)
less waste products/ammonia
less wasted protein (because the body can only process ~10g of protein every 1.5 hours)
A protein blend is essentially what the name suggests- it’s a protein powder consisting of multiple proteins, which could be:
whey (concentrate, isolate, or hydrolyzed)
milk (which is comprised of 40% casein and 60% whey)
casein (micellar or hydrolyzed)
beef (which is useless because it’s collagen, which doesn’t contain the necessary amino acids to be a complete protein)
All of the above have different gastric emptying rates, so they have different effects on the rate of muscle protein synthesis, including the two milk proteins, which can be processed in differing ways to produce different rates. Additionally, all of the proteins have different health benefits they can confer.
It would appear, both from a theoretical standpoint and a clinical standpoint, that a blend of proteins would confer benefits that could not be be obtained by any single source protein. While there isn’t ample ample clinical evidence to state that as a certainty, the results are theoretically damning. Blended proteins are the way to go.
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