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Home > Anti-aging Research > Casein.

Casein

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News & Research:

  • Bedtime protein for bigger gains? Here's the scoop - Science Dail;y, 3/6/19 - "His team put 44 healthy young men on a 12-week lifting program. Half were given a nightly pre-sleep protein shake with about 30g of casein and 15 grams of carbs, while the other half got an energy-free drink ... The training was effective -- both groups ended with a bigger squat (one rep max) and bigger quads -- but the protein-before-bed group gained significantly more muscle strength and size ... But are muscle gains boosted by pre-sleep protein per se, or just higher total intake of protein and calories? ... Just one study has attempted -- unsuccessfully -- to test this question. It showed that fat-free mass gains over 8 weeks of unaltered training in regular lifters were greater (+1.2 kg vs +0.4 kg) with a nightly casein supplement, compared to the same supplement taken in the morning. The difference was not statistically significant however, perhaps because there were only 26 participants ... In the 8-week morning vs evening casein study, the additional consumption of protein calories did not result in any increase in fat mass despite the fact that exercise volume did not change ... Supporting this, another group found in 11 young active men that a pre-sleep casein shake actually increased the rate of fat burning the following day. This might be because casein ingestion reduces the insulin response to subsequent meals, which pushes your body to use more fat ... Based on the results of these studies at least, pre-bed protein consumption, especially casein, doesn't appear to 'make you fat.' Indeed, it appears to actually increase fat metabolism" - See casein at Amazon.com.

Abstracts:

  • Metabolic impact of protein feeding prior to moderate-intensity treadmill exercise in a fasted state: a pilot study - J Int Soc Sports Nutr. 2018 Nov 29 - "Eleven healthy, college-aged males (23.5 ± 2.1 years, 86.0 ± 15.6 kg, 184 ± 10.3 cm, 19.7 ± 4.4%fat) completed four testing sessions in a randomized, counter-balanced, crossover fashion after observing an 8-10 h fast. During each visit, baseline substrate oxidation and resting energy expenditure (REE) were assessed via indirect calorimetry. Participants ingested isovolumetric, solutions containing 25 g of whey protein isolate (WPI), 25 g of casein protein (CAS), 25 g of maltodextrin (MAL), or non-caloric control (CON). After 30 min, participants performed 30 min of treadmill exercise at 55-60% heart rate reserve. Substrate oxidation and energy expenditure were re-assessed during exercise and 15 min after exercise ... Protein consumption before fasted moderate-intensity treadmill exercise significantly increased post-exercise energy expenditure compared to maltodextrin ingestion and tended to be greater than control. Post-exercise fat oxidation was improved following protein ingestion. Throughout exercise, fasting (control) did not yield more fat oxidation versus carbohydrate or protein, while casein protein allowed for more fat oxidation than whey. These results indicate rates of energy expenditure and fat oxidation can be modulated after CAS protein consumption prior to moderate-intensity cardiovascular exercise and that fasting did not lead to more fat oxidation during or after exercise" - [Nutra USA] - See casein at Amazon.com.