The Whey and Casein Stack for Female Bodybuilders

Most of us already know that using a protein supplement with a lifting regimen is a foundation of bodybuilding.  And most of us also already know that a fast -acting protein like whey is a popular choice for its ability to be absorbed quickly and readily by the body to maximize muscle repair.  Because of whey’s fast-acting properties, many of us are too quick to overlook casein protein, which is more slowly absorbed.  We think that “faster” is “better”, right?  

A recent study published in the Nutritional Research journal found that combining whey and casein can lead to better gains and less catabolism (breakdown of muscle).   The study observed two groups of men during an 8 week resistance training regimen.  One group was given a casein protein shake immediately after training, while the other group was given a casein shake 5 hours after training.  The result was that the group that had the casein later in the day gained an average of 2 pounds more muscle.

Casein gels in your stomach, taking up to 7 times longer than whey to digest, which provides muscles with a constant stream of protein to promote muscle regrowth while you sleep when most muscle rebuilding occurs.  So while whey protein should still be used pre- and post-workout, taking casein between meals (to keep you fuller longer) and shortly before bed clearly optimizes the potential for muscle gains.