My opinion on Whey and Casein

My opinion on Whey and Casein

  February 13, 2018    Unknown

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Whey protein is basically one of the protein in cow's milk comprising about 20% of the total with the other 80% in casein which is itself a potent muscle builder whose slow digesting properties might make it arguably a better choice than whey before bed.

The whey vs. casein debate is ongoing in the literature however it seems to be the case that even post-workout when at least in concepts speedy nutrient uptake and delivery to the muscles make sense a mixture of fast and slow protein seemed to best. In "The Protein Book" scientific fitness author Lyle Mcdonald recommends a mixture of whey and casein to take advantage of whey effect on muscle protein synthesis and casein effect on limiting breakdown of muscle (or catabolic state). For this reason mixing whey with milk rather than water or using whey with casein blend would be more optimal and ultimately whey is on top list because it provides such a convenient way of hitting total daily protein targets.

Protein expert and researcher Stuart Phillips has been stated as recommending protein intakes for trained lifter of 0.7 to 0.8 grams per pound per day when bulking and slightly higher 0.9 to 1.1 grams per pound per day. When cutting just to keep it simple 1 gram per pond probably enough for pretty much everyone who is well trained and decently lean and the bottom line is that supplementing protein can make it easier to hit this target for the record research show that whey doesn't harm the liver or kidney except for when there is pre-existing damage of contention supported by the World Health Organization and Institute of Medicine assuming you have adequate calcium and vitamin D, the former of which whey is good source and increasing protein has no negative effect on bone health and  may even enhance it so my general opinion is to take whey protein as needed to hit your total daily protein target of 0.7 to 1 grams per pound per day.Natural dietary health supplements and vitamin supplements to support your longevity goals and build muscles . Daily vitamins and nutritional diet supplements to address specific health issues .