Casein and whey protein combination supplements are extremely popular among body builders and athletes that make use of high-rep workouts. However, many people wonder if it is still safe and effective for these people to use. The answer is a resounding yes! This type of supplement is a very potent combination of casein and whey protein. What makes these two forms of protein great for using together is that they form an extremely efficient immune system booster, which can help participants to recover from the rigors of intensive physical training and body-building activities without any negative side effects.
Casein is derived from cowhide and milk, making it a top-quality protein source for daily nutrition. This is the most complete protein available and the recommended dietary allowance (RDA) for a normal healthy adult is 0.8 grams per pound of body weight. Whey on the other hand, is derived from soy beans and is also a very complete source of protein. The recommended dietary allowance for a very lean adult is 1.2 grams per pound of body weight. Bodybuilders should use both kinds of protein equally, as they can help to speed up the metabolism and build muscle mass at the same time. When combined with proper diet and exercise, this type of supplement can dramatically increase the strength of muscles.
Casein and whey are also fantastic for bodybuilders and athletes that are older. As one gets older, muscle mass decreases while fat content increases. Because of this, older individuals need more protein in their diet than younger individuals. Research has shown that consuming an adequate amount of protein along with resistance training will greatly increase lean body mass. This results in a higher level of strength and reduced fat, making it easier for older individuals to maintain a fit and lean body.
Older persons that participated in the intervention group received four different types of protein. They included casein and whey protein mix, egg white, chicken breast and rice. The results showed that all four groups had similar improvements in total body fat percentage, lean body mass and muscle size. Those participants who received the casein and whey protein mix had the greatest improvement in all areas.
There was one condition in the study. Participants were required to maintain their total protein intake exceeding the recommended daily allowance of protein. In order to be eligible to participate in the study, participants had to meet the criteria. Participants were asked to maintain their protein intake exceeding the maximum daily recommendation every day for a period of four weeks. Those participants that did not meet the protein requirements in the intervention group were considered to have failed to meet their goal of promoting muscular growth and improving health. Those participants who met the requirement had greater gains in lean body mass and improved strength.
This study is important for those with functional limitations. It shows that maintaining protein intake exceeding the recommended dietary allowance promotes the loss of fat and improves muscle quality and strength. It also shows that older men were able to meet their goals of promoting increased lean body mass and functional capacity. If these recommendations are strictly followed by both athletes and non-athletes, it is expected that they will both improve health and lose excess fat.
