What’s the best way to build muscle after a workout? New research by University of Texas sports scientists suggests a protein blend – a combination of soy, whey and casein -- may offer the best results.
The study, to be presented at the upcoming American College of Sports Medicine annual meeting in San Francisco, compared the effectiveness of a protein blend vs. whey protein alone in building muscle after a weight-training workout. Lead researcher Dr. Blake Rasmussen and colleagues said 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 after exercise – and is the best way to go.
"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," said Rasmussen, chair of the Department of Nutrition & Metabolism at the University of Texas Medical Branch. "The results of this study are critical for sports nutrition consumers and regularly active individuals."
The 19 young athletes involved in the study ingested a protein blend comprised of 25 percent isolated soy protein, 25 percent isolated whey protein and 50 percent casein. Soy, whey and casein proteins are absorbed at different rates during digestion. As a result, the effect of all three proteins combined appears to provide an extended release of amino acid delivery to the muscles.