30 Seconds SummaryDo you need a slow-digesting protein to maximize overnight muscle protein synthesis?
- Protein supplements are marketed based on their digestion speed, with 'fast' proteins like whey quickly elevating blood amino acid levels and 'slow' proteins like casein providing a prolonged release.
- Despite marketing claims, research indicates both whey and casein are similarly effective at stimulating muscle protein synthesis, regardless of their digestion speeds.
- A detailed study involving healthy, untrained men tested the effects of consuming whey, casein, or a placebo before sleep on muscle protein synthesis overnight.
- Results showed that although casein maintained elevated blood amino acid levels for a longer duration than whey, it did not significantly enhance muscle protein synthesis compared to whey or the placebo.
- The study and existing literature suggest that factors like protein digestion speed, frequency of consumption, and timing might be less crucial for muscle growth than previously believed, with total daily protein intake being the most important factor.
- Consuming a bolus of protein before sleep may not be necessary for muscle growth as long as your overall daily protein intake is adequate.
Stronger By Science
Greg Nuckols
