Mix whey, soy and casein for best muscle-building results
September 2, 2010
We here at FLEX recommend that in addition to whey you also use soy and casein protein around workouts. Soy, like whey, is fast digesting, which gets aminos to your muscles rapidly digesting. Plus, research shows it enhances muscle recovery better then whey due to its antioxidant components and its ability to boost nitric oxide levels.
Casein, on the other hand, is very slow digesting, which provides it the benefit of decreasing muscle breakdown. Today, we know that casein taken after workouts boosts protein synthesis, and research confirms that adding it to a post workout whey shake enhances muscle growth far beyond that capable without the added casein.
So go ahead and use this mixed protein power immediately after workouts for aiding muscle recovery and for boosting muscle growth. As always, go with about 40 grams of protein total, such as 20 grams of whey, 10 grams casein, and 10 grams of soy, along with 40-100 grams of fast-digesting carbs.