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Researchers had young healthy participants perform a single bout of resistance exercise and then 1 hour later consume either whey protein or a blend of whey, casein, and soy. The supplements both contained 19 grams of protein. The blend consisted of 50% casein, 25% whey, and 25% soy. Both supplements equally increased muscle protein synthesis during the 2 hr post-exercise time period. From 2 to 4 hr post-exercise only the protein blend increased protein synthesis. Thus, the effects of whey protein alone were not sustained over a 4 hr period after exercise. Does this mean you should change your protein supplement? Results of this study are consistent with the large amount of research supporting the superiority of whey consumed right after exercise. But it highlights the limitation of using whey as the only protein source when examined over a longer time frame. Based on these new findings it would be prudent to either combine whey with a slower digesting protein source or consume a meal containing protein during the first couple hours after exercise.
Reidy PT, Walker DK, Dickinson JM, Gundermann DM, Drummond MJ, Timmerman KL, Fry CS, Borack MS, Cope MB, Mukherjea R, Jennings K, Volpi E, Rasmussen BB. Protein Blend Ingestion Following Resistance Exercise Promotes Human Muscle Protein Synthesis. J Nutr. 2013 Jan 23. [Epub ahead of print]