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FROM GUTTER TO GOLD: WHEY vs. CASEIN PRESENTED BY: KYLE DUNLOP York University Nutrition in Sport Seminar Series

Comprehensive Review Of Whey Vs Casein Protein

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Page 1: Comprehensive Review Of Whey Vs Casein Protein

FROM GUTTER TO GOLD:

WHEY vs. CASEIN

PRESENTED BY:KYLE DUNLOP

York University Nutrition in Sport Seminar Series

Page 2: Comprehensive Review Of Whey Vs Casein Protein

LIQUID GOLD

http://www.youtube.com/watch?v=0G6JymgFusw&feature=related

Page 3: Comprehensive Review Of Whey Vs Casein Protein

WHAT IS PROTEIN ?

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Protein Structure•Composed of Amino Acids

▫Amino Group – NH2

▫Carboxylic Group – COOH▫Residual Group – R

•Different types of protein▫Structural (bone matrix)▫Connective tissue▫Regulatory (enzymes)

•20 amino acids, 9 of which are essential

http://legacy.owensboro.kctcs.edu/GCaplan/anat/Notes/API%20Notes%20D%20organic%20chem.htm

Driskell J.A, Sports Nutrition 2007; 109-163

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Protein Synthesis

•Protein cell regeneration

•Protein Synthesis▫Cell sends command to DNA

▫Forms mRNA -> translated by ribosomes

▫Three distinct steps Initiation Elongation Termination

Driskell J.A, Sports Nutrition 2007; 109-163

Howley ET and Powers SK. Exercise Physiology: Theory and Application to Fitness and Performance. Seventh Edition, McGraw

Hill, CA 2008 pg 25.

Page 6: Comprehensive Review Of Whey Vs Casein Protein

Protein Turnover and Metabolic Fates of AA

Phillips SM. Nutrition 2004;20:689–695

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FROM FOOD TO PROTEIN

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PROTEIN QUALITY

High Quality (Complete Protein)

Low Quality (Incomplete Protein)

•Contains ALL ESSENTIAL AA▫ Milk▫ Yogurt▫ Cheese▫ Eggs▫ Meat▫ Fish▫ Poultry▫ Soy*

•Contains LITTLE NON-EAA or particular ones▫ Legumes▫ Vegetables▫ Cereals▫ Grain products

Driskell J.A, Sports Nutrition 2007; 109-163

Page 9: Comprehensive Review Of Whey Vs Casein Protein

Hoffman and Falvo, JSSM, 2004; 3: 118-130

PROTEIN QUALITY

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Amino Acid Levels

Paul GL, JACN, 2009; 28,4,464S-472S

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Health Benefits

Thompson et al, Milk Proteins 2009; p.57

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Recommended Protein Intake for Adults

Whitney E and Rolfes SR. Fitness: Physical Activity, Nutrients, and Body Adaptations. In Understanding Nutrition. Eleventh Edition, Thomson Wadsworth

Belmont, CA 2008 pg 188 .

(70 kg) (55 kg)

Page 13: Comprehensive Review Of Whey Vs Casein Protein

NO WAY!...WHEEEEEEY!

Page 14: Comprehensive Review Of Whey Vs Casein Protein

WHEY

•Discovered 3000 years ago•Considered waste by the dairy industry

•Contains ALL 20 amino acids

•Highest naturally occurring BCAA’s

•“Fast” Protein•Rate of digestibility can influence protein synthesis

•Causes plasma amino acids to rise quickly

Driskell J.A, Sports Nutrition 2007; 109-163

Smithers GW. International Dairy Journal 18 (2008) 695– 704

Page 15: Comprehensive Review Of Whey Vs Casein Protein

THREE MAIN TYPES OF WHEY

•Undenatured whey concentrate▫25 -40 % protein

•Current whey concentrate ▫50-89% protein

•Whey protein isolate ▫90-95% protein

Driskell J.A, Sports Nutrition 2007; 109-163

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CASEIN“Mooooo!”ve over Whey

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•Research began in 19th century▫1830 Braconnot coined the word “casein”

•Synthesized in the mammary gland

•Major component in bovine milk▫Casein = 70-80% total protein

Thompson et al, Milk Proteins 2009; p.19-20

Hoffman and Falvo, JSSM, 2004; 3: p.118-130

Thompson et al, Milk Proteins 2009; p.22

Page 18: Comprehensive Review Of Whey Vs Casein Protein

CASEIN

•Ability to form clots

•“Slow” protein▫Longer and lower blood plasma AA

concentrationsMuted peaks

•Found as caseinates▫Native casein does not dissolve well

Hoffman and Falvo, JSSM, 2004; 3: p.118-130

Page 19: Comprehensive Review Of Whey Vs Casein Protein

STRUCTURE

•Structure/properties/ stability technologically important

•Scattering of light by micelle gives milk white colour

•Very Flexible nature amphipathic structure = good emulsifying/foaming properties

Thompson et al, Milk Proteins 2009; p.36-37

http://www.foodscience.uoguelph.ca/deicon/casein.html

Thompson et al, Milk Proteins 2009; p.26

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http://www.solae.com/en/Soy-Markets/Sports-Nutrition/Building-Muscle-Mass.aspx

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Anobolic Signaling of Skeletal Muscle

Pimentel GD and Zemdegs JCS. Leucine stimulates mTOR and muscle protein synthesis in both animal and human http://www.efdeportes.com/efd131/leucine-stimulates-mtor-and-muscle-protein-synthesis.htm Date accessed March 14 2011

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Leucine Increases Muscle Protein Synthesis (MPS) 6 FOLD!

Atherton PJ et al. Amino Acids (2010) 38:1533–1539

~500%

67%

150%

280%

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Bottom Line…

•Leucine is distinct amongst the BCAA/EAA ▫Potent stimulation of anabolic signaling in Skeletal Muscle cells through the mTORC1 pathway.

Atherton PJ et al. Amino Acids (2010) 38:1533–1539

Page 24: Comprehensive Review Of Whey Vs Casein Protein

Rapid ingestion of Protein is more effective at increasing MPS

West DW et al. American Journal Clinical Nutrition 2011;94:795-803

Page 25: Comprehensive Review Of Whey Vs Casein Protein

West DW et al. American Journal Clinical Nutrition 2011;94:795-803

95% 42

%

193% 121

%

Continued…

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Bottom Line…

•Rapid ingestion of Whey Bolus > than time delayed ingestion at increasing MPS.▫Important implications for supplement

timing/eating patterns and protein choice post exercise

▫Tang et al (2009) found Whey ~122% > Casein, Whey ~ 31% > Soy isolate @ stimulating MPS post exercise

•This is NOT a true representation of Casein protein

West DW et al. American Journal Clinical Nutrition 2011;94:795-803

Page 27: Comprehensive Review Of Whey Vs Casein Protein

mTOR signaling increases in Young and Old post exercise with WPI!

Farnfield MM et al. Appl. Physiol. Nutr. Metab. 37: 21–30 (2012)

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BUT WAIT…

~35%

Tipton KD et al. MSSE. Vol. 36, Iss. 12, (2004), pg 2073-2081

n.s difference between WH and CS

Page 29: Comprehensive Review Of Whey Vs Casein Protein

WHEYLiquid Gold

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Subjects Outcome Measures

ExerciseModality

Dosage Diet

n= 19 Males(13 finished)

Rec. Body builders

2 groups

Casein (CS)

Whey Isolate (WI)

Δ STRENGTH (1RM)SquatLat pull downBench press

Body Composition

Plasma glutamine

High intensity compound exercises

Prep (wk 1-2)Overload (wk 2-4)Overload (wk 5-10)

3 d/wk for 10 wks

Casein = 90 g protein, 3 g CHO 1.5 g fat/100g

WI = CS

1.5 g/kg/day (4 equal servings throughout the day) + diet

80 kg person consumed 4 30g servings (Br,L, PT, D)

Nutritional intake was monitored by dietary recalls

Cribb PJ et al, International Journal of Sport Nutrition and Exercise Metabolism, 2006, 16, 494-509

Page 32: Comprehensive Review Of Whey Vs Casein Protein

RESULTS Body Comp.

482%

Cribb PJ et al, International Journal of Sport Nutrition and Exercise Metabolism, 2006, 16, 494-509

~900%

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1 RM Strength Results

Cribb PJ et al, International Journal of Sport Nutrition and Exercise Metabolism, 2006, 16, 494-509

27%

171%69%

Page 34: Comprehensive Review Of Whey Vs Casein Protein

Conclusion

•Study demonstrated WI > CS strength, LBM, decreasing FM

•Limitations Mean weight of WI group was ~4.5 kg heavier to start than CS group, low subject number

•LBM results can be attributed to cysteine in WI▫3-4 fold higher than in CS▫WI augments urea biosynthesis pathways to

preserve muscle AA poolCribb PJ et al, International Journal of Sport Nutrition and Exercise Metabolism, 2006, 16, 494-509

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Hydrolysate vs. Non HydrolysateReference Exercise Dosage Outcome

Measure(s)Results Comments

Buckley et al, Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise, J of Science and Med. in Sport 13 (2010) 178–181

100 maximal eccentric contractions of right leg

5kg on ankle

1,2,6,24 hrs

25g of WPI

25g of WPIH

Flavoured water

Peak isometric torque (PIT)

Muscle soreness

Serum creatine kinase

Plasma TNFα

PIT recovery: WPIHD > WPI and FW- Returned 6hrs post Ex

Muscle Soreness: n.s difference between the groups

“Recovery attributable to the supplement stimulating repair of damaged skeletal muscle tissue”

Short study (24 hrs)- DOMS lasts ~72 hours post Ex.

Whey vs CaseinReference Exercise Dosage Outcome

Measure(s)Results Comments

Allison AG. The Effects of a 12-week Resistance Training Program Combined withCasein or Whey Protein Supplementaion on Body Composition, Muscle Strength, andMarkers of Satellite Cell Activation in Older Males. MSc Thesis, BaylorUniversity, 2010, pp. 128

12 week study/ 3 d a week

Full body Progressive RT80% 1RM (3 sets -10 reps)

load increased >10 reps completed

WP: 20 g + 5 g CHO

CS: 20 g + 5 g CHO

CHO: 25 g

Ingested everyday for 12 wks, 30 mins post Ex.

1 RM (kg)Bench Press

Leg Press

Vol. Incr. (wk 4 – 12)WP = 26%CS = 36%

1RM BP (Δ base)WP = 33%CS = 54%

1RM LP (Δ base)WP = 69%CS = 89%

-For Both 1RM WP started at a much higher baseline measure than CS

WP & CS sig. different than CHO supplement for 1RM LP

n.S difference between groups for 1RM BP

Age: 55- 75 yrs

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Pre and Post SupplementationReference Exercise Dosage Outcome

Measure(s)Results Comments

Hulmi et al, Acute and long-term effects of resistance exercise with or withoutprotein ingestion on muscle hypertrophy and gene expression, Amino Acids (2009) 37:297–308

2 week control period(maintained normal activities)

Total body heavy RT (40–85% 1 RM)Reps , Sets

2 d/wk for 21 weeks

2 days rest between

Focus on knee extensors and flexors

2 week control period

WP = 30 g (pre vs post)

PL = Non energetic

Muscle strength

mCSA-QF-VI, VM, VL

CSAVL:WP = 14.8 ± 6.8%, PL = 11.2 ± 5.6%Significant

Iso. Leg Ext.WP = 24.3 ± 12.3% PL = 19.3 ± 15.5%Over a control group

n.s difference between all other measures of mCSA

All other measures of 1 RM (leg ext, bench press and unilateral iso. knee ext andFlex.) increased significantly over controlSubjects were untrained

Whey Protein and RecoveryReference Exercise Dosage Outcome

Measure(s)Results Comments

Cooke et al, Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals, JISSN (2010), 7:30

4 sets x 10 reps @ 120% 1RM w/ 3 minute rest periods

Leg press, leg extension/flexion

14 day supplementation post exercise

WPIHD vs CHO

1.5 g/kg.bw/day (@ breakfast, lunch, mid afternoon and after dinner)

Isometric knee extension strength

Isokinetic knee stregnth

Plasma CK and LDH muscle damage markers

See next slide Used untrained individuals to maximize muscle damage

WPI attenuated exercise-induced force reduction compared to CHO

WPIHD resulted in much lower CK levels from 2-7 post exercise

Page 37: Comprehensive Review Of Whey Vs Casein Protein

Cooke MB et al, Journal of the International Society of Sports Nutrition, 2010, 7:30 http://www.jissn.com/content/7/1/30

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CASEINMilk Powerhouse

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Subjects Outcome Measures

ExerciseModality

Dosage Diet

n= 13(males 18-19)

Untrained

2 groups

Time focused Reg. (TFR)

Time divided Reg. (TDR)

Crossover study

1RM Squat Bench press

FFM

8 weeks

Multi-joint exercisesLarger muscle groups

Warm up on cycle ergometer

3-4 sets, 6-10 reps @75-80% 1RM

Familiarization – correct technique

TFR:10am & 3:50pm(10 mins pre)

TDR:10am & 10:30pm (5hrs post)

80.8±1.4 g protein powder(70 g protein 82% Casein)

= 1.08 g/kg protein

Followed strict regimen of supp. timing

Normal diet food records

Maintained ordinary eating habits

Burk et al, Nutrition Research 29 (2009) 405 - 413

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Big Gains with Casein

Absolute

Relative

Burk et al, Nutrition Research 29 (2009) 405 - 413

66% 31%

Absolute

Relative

Page 42: Comprehensive Review Of Whey Vs Casein Protein

Bottom Line

•1st study to investigate timing pattern of pure protein based supplement and RT

•ΔFFM: TDR>TFR = increase in 1RM squat strength (r = 0.569, P = .041) (Pearson product analysis)

•Casein improved 1RM squat and bench press▫n.s difference between timing regimens

Page 43: Comprehensive Review Of Whey Vs Casein Protein

VS. WHEY (hydrolysate)Reference Exercise Dosage Outcome

Measure(s)Results Comments

Demling et al, Effect of a Hypocaloric Diet, Increased protein intake and resistance training on lean mass gains and FM loss in overweight police officers, Ann Nutr Metab 200;44:21-29

Progressive resistance training(supervised by trainer

4 d/wk (1 day rest btwn) 12 wks

Casein = 37 g(25% caloric intake)

Whey = Casein

Post work out, and 8-10hr after 1st dose

Control = non-lipogenic, hypocaloric diet (80% pred. needs)

Body composition

Δ STRENGTH (1RM)Chest pressShoulder pressLeg press

Casein Δ strength = 59 ± 9% (mean: shoulder, chest, legs)

Whey Δ strength = 29 ± 9%

Sig difference btwn group

LBM Strength(r=0.65)

CP > WP

“likely due to improved nitrogen retention and anti catabolic effects of casein hyd.”

RT in ElderlyReference Exercise Dosage Outcome

Measure(s)Results Comments

Verdijk LB et al, Protein supplementation before and after exercise does not furtheraugment skeletal muscle hypertrophy after resistance training in elderlymen, Am J Clin Nutr 2009;89:608–16

RT: 3 d/wk

Wk 1 - 4: 60% of 1RM (10–15 reps) to 75% 1RM (8-10 reps)

Wk 5 – 12: 75 – 85% 1RM (4 – 8 reps)

PL = water

CS = 20 g (pre & post)

1RM

Muscle Hypertrophy

1RMLeg Press: CS = PL24%

Leg ExtensionCS = 38 ± 4%PL = 27 ± 3%

CSA (%)Type I: no diffType II: CS 38%

n.s difference btwn groups

Timed ingestion w/ RT did not enhanceskeletal muscle mass and strength gains in elderly men

Participants age: 72 ± 2 yrs

Page 44: Comprehensive Review Of Whey Vs Casein Protein

AND THE WINNER IS…

•No specific protein is best▫Each has own benefits

•Whey – initial spike, BCAA’s and anabolic effects?

•Casein – attenuating protein degradation, anabolic effects

Page 45: Comprehensive Review Of Whey Vs Casein Protein

Adaptations to Resistance training

Page 46: Comprehensive Review Of Whey Vs Casein Protein

THANK YOU!