Hormonal
Post-exercise consumption of 20g whey protein (WP), casein (CAS), or 80:20 WP/CAS blends increases plasma branched-chain amino acid (BCAA) concentrations and reduces delayed onset muscle soreness (DOMS) compared to placebo, but combining WP and CAS does not enhance BCAA profiles or muscle recovery beyond consuming WP alone.
If you are looking to reduce muscle soreness after a heavy workout, taking 20g of whey protein, casein, or an 80:20 blend immediately after training will help more than a placebo. However, there is no need to buy expensive 'blend' supplements; pure whey protein provides the same amino acid spike and recovery benefits as the blend. Save your money and stick to whey protein.
The intervention resulted in similar nitrogen urinary, creatinine and urea plasma levels and showed a positive nitrogen balance in all the trials. Regarding the BCAAs, the peak occurred at 60 min post-ingestion and remained higher until 120 min for WP, WP/CAS and CAS/WP. The DOMS was significantly lower for WP, WP/CAS and CAS/WP compared to the CAS and PLA treatments. There were no advantages in the association of WP and CAS in the BCAAs profile when compared to WP itself, but it induced a lower DOMS compared to CAS and PLA
Why this rating
Small sample size (n=10), acute single-bout design, and crossover limitations reduce generalizability to chronic adaptations.
Source
Casein and Whey Protein in the Breast Milk Ratio: Could It Promote Protein Metabolism Enhancement in Physically Active Adults?
Bryan Steve Martínez Galán et al. · Nutrients · 2021
DOI 10.3390/nu13072153
Related findings · Hormonal
- Initial treatment for type 2 diabetes should be a combination of metformin and either an SGLT-2 inhibitor or a GLP-1 receptor agonist to achieve cardiorenal protection, rather than monotherapy or older agents like sulfonylureas.Strong
- For patients with specific monogenic obesity syndromes (leptin deficiency, POMC/PCSK1/LEPR mutations), targeted pharmacotherapy (recombinant leptin or setmelanotide) is highly effective and should be prioritized, unlike in polygenic obesity.Strong
- Continued weekly administration of 2.4 mg subcutaneous semaglutide prevents weight regain and promotes further weight loss in adults with overweight or obesity, whereas switching to placebo results in significant weight regain.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →