Den praktiska skillnaden mellan ett långsamt protein och ett snabbt?

[thomast]

Idag kände jag för att äta whey-80, 150g Semper mjölk och 40gram havregryn för att avsluta dagens ätande.

Nu valde jag att få i mig ett snabbt protein (av ren lathet) innan jag går till sängs, hur stor skillnad skulle det egentligen bli om jag valt ett långsamt? Är skillnaderna överhuvudtaget mätbara i praktiken?

Låt oss säga att två identiska individer (med mål att öka muskelmassa och styrka) med identisk kost gör ett expriment. Den ena äter ett långsamt protein innan sängdags och den andra ett snabbt. Kommer det gå att se någon skillnad under en femårsperiod?

Frågan är lite klurigt ställd kan jag hålla med om.

Tack på förhand.

[King Grub]

Handlar det om ett mål om dagen blir säkert skillnaden liten, om någon. Men fem år är en lång tid. Klart är att långsamt protein ger bättre proteinbalans och ett mer anabolt gensvar. Denna skillnad minskar dock om vasslet äts tillsammans med fett och kolhydrat.

"Ingestion of whey proteins resulted in amino acid
concentrations in the blood that were higher and less
prolonged than those resulting from casein. Both resulted
in positive whole-body protein balance, but the anabolic
response to casein was superior to that of whey proteins. The digestive
properties for these proteins are different such that
amino acids from casein appear more slowly than those
from whey proteins.

Ingesting proteins as part of a meal engendered a different
response than when the proteins were ingested alone. The
rate of appearance of amino acids in the blood suggests that the digestion rate of whey proteins was slower in the presence of carbohydrates
and fats than without and the anabolic response was improved."

J Sports Sci. 2004 Jan;22(1):65-79. Protein and amino acids for athletes.

"We compare the effects of a moderate hypocaloric, high-protein diet and resistance training, using two different protein supplements, versus hypocaloric diet alone on body compositional changes in overweight police officers. A randomized, prospective 12-week study was performed comparing the changes in body composition produced by three different treatment modalities in three study groups. One group (n = 10) was placed on a nonlipogenic, hypocaloric diet alone (80% of predicted needs). A second group (n = 14) was placed on the hypocaloric diet plus resistance exercise plus a high-protein intake (1.5 g/kg/day) using a casein protein hydrolysate. In the third group (n = 14) treatment was identical to the second, except for the use of a whey protein hydrolysate. We found that weight loss was approximately 2.5 kg in all three groups. Mean percent body fat with diet alone decreased from a baseline of 27 +/- 1.8 to 25 +/- 1.3% at 12 weeks. With diet, exercise and casein the decrease was from 26 +/- 1.7 to 18 +/- 1.1% and with diet, exercise and whey protein the decrease was from 27 +/- 1.6 to 23 +/- 1.3%. The mean fat loss was 2. 5 +/- 0.6, 7.0 +/- 2.1 and 4.2 +/- 0.9 kg in the three groups, respectively. Lean mass gains in the three groups did not change for diet alone, versus gains of 4 +/- 1.4 and 2 +/- 0.7 kg in the casein and whey groups, respectively. Mean increase in strength for chest, shoulder and legs was 59 +/- 9% for casein and 29 +/- 9% for whey, a significant group difference. This significant difference in body composition and strength is likely due to improved nitrogen retention and overall anticatabolic effects caused by the peptide components of the casein hydrolysate."

Ann Nutr Metab. 2000;44(1):21-9. Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.