Is there a benefit to taking casein before bed? The summary said this: "If you haven’t consumed enough protein during the day, then taking casein before bed can bene t you, but the same can be said of any other protein.155 Time of ingestion doesn’t seem to matter: whether in the morning or near bedtime, a fast-digesting protein, such as whey protein, seems a better choice for increasing strength and muscle mass than a slow-digesting protein, such as micellar casein." The article continues to say that MPS (muscle protein synthesis) lasts for the same amount of time between whey (fast digesting 3-4 hours) and casein (slow digesting 6-7 hours) protein. Therefore giving no advantage to casein at bedtime. This was all new news for me, I believed there was a benefit to taking casein at bedtime, but it seems whey will give the same benefit. You can read the whole article at examine.com. They did a whole study on protein, it was a very interesting read.
Diätkalender ansehen, 25 September 2019:
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2425 kcal
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Fett: 83,24g | Eiw: 195,81g | Kohlh: 255,63g.
Frühstück: Brown Sugar, Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate - Chocolate Peanut Butter, Quaker Old Fashioned Oats, RX-1 X-Cite Recruit. Mittagessen: RX-2 X-LR8 Rebuild, Baby Spinach, Blueberries, Blue Diamond Almond Breeze Unsweetened Vanilla Milk. Abendessen: Ham's Yam's Sweet Potatoes, Red Potatoes (Flesh and Skin), Olive Oil, Chicken Breast, Carrots. Snacks/Sonstiges: Halo Top Creamery Chocolate Chip Cookie Dough Ice Cream, Quest Cookies & Cream Protein Bar, RX-3 Reconstruxion Recover, Carlson Maximum Omega 2000, Walnuts, Natrol Tonalin CLA. mehr...
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3003 kcal
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Bewegung:
Gehen (Flott) - 6,5 Km/h - 16 Minuten, Bodybuilding - 1 Stunde und 15 Minuten, Ruhen - 14 Stunden und 29 Minuten, Schlafen - 8 Stunden. mehr...
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