Episode 154 - Which Protein is Optimal to Build Muscle?

Get Lean Eat Clean

In today's micro episode, I discuss a study (PMID 19589961) that compares the 3 most popular proteins on the market and how effective they are with stimulating muscle protein synthesis.

In this study, 18 resistance trained males completed 4 sets of leg press and 4 sets of knee extensions (10-12 Rep range) and then immediately ingested 1 of the following 3 post workout protein drinks:

Casein Protein

Soy Protein

Whey Protein

Which protein increased muscle protein synthesis the most?

1. Whey

2. Soy

3. Casein

This is mainly because whey protein has a higher leucine content than casein or soy and casein is digested much slower than whey and soy!

To get more details, listen to my micro-episode and if you have any questions email me [e-mail].

Have a great day!

Source: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00076.2009

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