Blending may be best post-workout
The results of a new study by Solae suggest that a protein blend (combination of soy, whey and casein) may be best to consume post-workout for building muscle.
The blend of proteins in this study showed an increase in a person’s ‘anabolic window’ (the amount of time it takes for building muscle to occur post exercise). Over the years, the way in which protein is consumed has varied and, as new scientific research is investigated, so has advice on how best to utilise it as a fitness supplement and general health.
Much media attention has surrounded the potential of whey protein to promote lean body composition. However, more recently the emphasis has moved towards the idea that a combination of proteins consumed in tandem will achieve optimum results. Dr Rasmussen, professor and interim chair of the department of nutrition & metabolism at the University of Texas Medical Branch and the senior author of this study, said: “This study confirms that consuming a blend of proteins (soy, whey and casein) versus whey protein alone provides a prolonged delivery of amino acids to the muscles, making it optimal for consumption following resistance exercise.
The protein in the blend used in this study consisted of 25% isolated soy, 25% isolated whey and 50% casein, suggesting the combination of the three is the best way to consume protein- if muscle synthesis is the goal.
Soy, whey and casein are all absorbed at different rates during digestion. Whey is referred to as a ‘fast’ protein because it is rapidly absorbed whereas casein, a ‘slow’ protein, requires several hours to be digested.
The ability of soy protein to deliver amino acids is ‘intermediate,’ meaning concentrations in blood peak somewhat later compared to whey, but its digestion rate is much quicker than casein. Hence, the effect of all three of these proteins combined appears to provide the extended release of amino acid delivery to the muscles.
If manufacturers catch on to this research and implement in the right way, we are going to start to see a lot more supplements hit the shelves, in many forms and platforms.