2. If you have a fat girlfriend, make her eat more protein. A recent study compared the interaction of 2 diets (high protein, reduced carbohydrates vs. low protein, high carbohydrates) with exercise on body composition and blood lipids in women during weight loss. The study was a 4-monthweight loss trial; they found that a diet with higher protein and reduced carbohydrates combined with exercise additively improved body composition during weight loss.(2) So if your lady is a little chubby around the boootay, make her a protein shake. And just say no to donuts. And tie a rope around her waist and put her on a treadmill. And…well, you get the drift.
3. I wish there was a market for protein supplements for pet rodents. Yes, there are so many friggin’ rat studies that it makes you wonder if someone is getting rich giving rats foods and supplements to make them leaner, more muscular rats! For instance, one study supports the conclusion that a high-protein diet reduces energy intake and adiposity and that whey protein is more effective than red meat in reducing body weight gain and increasing insulin sensitivity in these ugly creatures.(3) To all you 'Ben' lovers, I apologize.
4. Eating lots of protein is not bad for your kidneys. On the other hand, holding your pee is. In this study, scientists investigated body-builders (4) and other well-trained athletes with high and medium protein intake, respectively, in order to shed light on this issue of whether it really does mess up kidney function. To conclude, according to these eggheads, it appears that protein intake under 2.8 grams daily per kg body weight does not impair renal function in well-trained athletes. (5) And yes, holding your pee isn’t good for you.
5. Whey is fast and casein is slow. Casein is better. Okay, so what. (See #6).
The speed of absorption of dietary amino acids by the gut varies according to the type of ingested dietary protein. This could affect postprandial protein synthesis, breakdown, and deposition. For instance, net leucine balance over a 7 hour period after the meal of casein or whey was consumed, found that it was more positive with casein than with whey.(6) So casein is better? Maybe. Maybe not.
6. Oops...sorry. Whey is better. This study didn’t just look at what happens during the first 7 hours. I mean who really gives a shit what happens during the first few hours. It is MUCH more important if you examine what happens over days, weeks, months, and perhaps years! A recent study examined the effects of supplementation with two proteins, hydrolyzed whey isolate (WI) and casein (C), on strength and body composition during a 10 week, supervised resistance training program in 13 male bodybuilders. The WI group achieved a significantly greater gain in lean mass than the C group and a significant loss in fat mass compared to the C group. The WI group also achieved significantly greater improvements in strength compared to the C group in each assessment of strength. And to top it off, when the strength changes were expressed relative to body weight, the WI group still achieved significantly greater improvements in strength compared to the C group.(4) So there you have it, in the long run, whey is better (perhaps) than casein. That is if you’re interested in getting bigger, faster, and stronger.
References
- Phillips SM, Hartman JW, Wilkinson SB. Dietary protein to support anabolism with resistance exercise in young men. J Am Coll Nutr 2005;24:134S-9S.
- Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA. Dietary Protein and Exercise Have Additive Effects on Body Composition during Weight Loss in Adult Women. J Nutr 2005;135:1903-10.
- Belobrajdic DP, McIntosh GH, Owens JA. A high-whey-protein diet reduces body weight gain and alters insulin sensitivity relative to red meat in wistar rats. J Nutr 2004;134:1454-8.
- Cribb PJ, Williams AD, Carey MF, Hayes A. The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. Int J Sport Nutr Exerc Metab 2006;16:494-509.
- Poortmans JR, Dellalieux O. Do regular high protein diets have potential health risks on kidney function in athletes? Int J Sport Nutr Exerc Metab 2000;10:28-38.
- Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A 1997;94:14930-5.
