Tags: What Type of Protein Builds Muscle Best

What Type of Protein Builds Muscle Best?

By    |   Thursday, 07 Feb 2013 10:40 AM

Many studies have suggested meat helps weight-lifters build muscle. But new research out of the University of Texas has found consuming a protein blend that combines soy, whey, and casein after weight training is the best for building muscle.

The first-of-its-kind study, published in the Journal of Nutrition, determined the three protein types in the soy-dairy blend have complementary amino acid profiles and different digestion rates — a combo that promotes muscle growth better than a single protein source.

"Sources of high-quality protein contain all the essential amino acids and have individual characteristics thought to offer a unique advantage for muscle growth," said researcher Blake Rasmussen, chair of the UT Medical Branch’s Department of Nutrition & Metabolism. "This is the first study to test the effects of combining soy with the dairy proteins, whey and casein, for promotion of lean body mass gain."

For the study, researchers had 19 volunteers consume the soy-dairy blend — 25 percent isolated soy protein, 25 percent whey protein isolate, and 50 percent caseinate — in beverages that provided approximately 20 grams of protein following high-intensity leg resistance exercises.

Researchers then tested leg muscle samples from the study participants to determine changes in muscle protein development at various times up to five hours after exercising.

"Results from our study … indicate the soy-dairy protein blend stimulated muscle synthesis during the early recovery period as well as into the later post-exercise period, compared to [a] single protein treatment," said lead researcher Paul Reidy.

The researchers suggested the findings may have important implications for preserving muscle in older people, who lose it as they age.

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A protein blend that combines soy, whey, and casein after weight training is the best for building muscle.
What Type of Protein Builds Muscle Best
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2013-40-07
Thursday, 07 Feb 2013 10:40 AM
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