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Anti-aging Research > Casein.
Casein
Specific Recommendations:
News & Research:
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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:
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A Five-Ingredient Nutritional
Supplement and Home-Based Resistance Exercise Improve Lean Mass and Strength in
Free-Living Elderly - Nutrients 2020 Aug 10 - "Old
age is associated with lower physical activity levels, suboptimal protein
intake, and desensitization to anabolic stimuli, predisposing for age-related
muscle loss (sarcopenia). Although resistance exercise (RE) and protein
supplementation partially protect against sarcopenia under controlled
conditions, the efficacy of home-based, unsupervised RE (HBRE) and
multi-ingredient supplementation (MIS) is largely unknown ... Thirty-two
sedentary men underwent twelve weeks of home-based resistance band training (3
d/week), in combination with daily intake of a novel five-nutrient supplement
('Muscle5'; M5, n = 16, 77.4 ± 2.8 y) containing whey, micellar casein,
creatine, vitamin D, and omega-3 fatty acids, or an isocaloric/isonitrogenous
placebo (PLA; n = 16, 74.4 ± 1.3 y), containing collagen and sunflower oil.
Appendicular and total lean mass (ASM; +3%, TLM; +2%), lean mass to fat ratios
(ASM/% body fat; +6%, TLM/% body fat; +5%), maximal strength (grip; +8%, leg
press; +17%), and function (5-Times Sit-to-Stand time; -9%) were significantly
improved in the M5 group following HBRE/MIS therapy (pre vs. post tests; p <
0.05). Fast-twitch muscle fiber cross-sectional areas of the quadriceps muscle
were also significantly increased in the M5 group post intervention (Type IIa;
+30.9%, Type IIx, +28.5%, p < 0.05). Sub-group analysis indicated even greater
gains in total lean mass in sarcopenic individuals following HBRE/MIS therapy
(TLM; +1.65 kg/+3.4%, p < 0.05). We conclude that the Muscle5 supplement is a
safe, well-tolerated, and effective complement to low-intensity, home-based
resistance exercise and improves lean mass, strength, and overall muscle quality
in old age" - [Nutra
USA] - Note: I'd add leucine,
HBM and collagen.
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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.
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