An experiment conducted in 2000 shows that casein is also better that whey protein in fat loss, which was shown on the example of three groups of police officers with some overweight (average 35 years, 200-220 pounds weight and 28% bodyfat).
Within 12 weeks 10 officers of each group had been given different programs: first group was put on a simple diet along with weight-training program (30-35 minutes of hitting four major muscle groups and some aerobics); second got the same program but also was provided with two drinks of a whey protein supplement; and the third one got the same but with casein supplement. All three groups also got vitamin supplement during the investigation.
Prior to the study, 70% of the participants consumed over 50% of their total calories just before sleep and less than 10% at the first meal of the day. Although carb intake was only 60% of total calories, half of that came from sugars and over half was consumed at the last meal of the day. Seventy-five percent had a protein intake less than the Recommended Dietary Allowance of 0.8 g per kg of bodyweight per day, and only 10% took any vitamins.
Surprisingly, loss of bodyfat took place in every group, event in the ‘laziest’ one. But the percentage varies from 27% to 25% decrease in the first group to 27% to 23% bodyfat decrease in the second and 27% to 18% in the third. As it can bee seen, the participants who hot casein supplement has shown better results that other.
Somewhat surprisingly, no lean mass was lost in the control group despite their fat loss. Lean mass increased by 2 kg in the whey group and by a whopping 4 kg in the casein group. Strength measured as an eight to 10-rep maximum for the chest, shoulders and legs increased an average 29% for the whey users and 59% for the casein users.
Although results are quite impressive in both supplemented groups, casein seems to be more effective in gaining muscle mass along with overall bodyfat loss. Of course, this study doesn’t finish the discussion over whey protein and casein, but obviously gives some useful information for up-to-date bodybuilders.
2000 yılında yapılan bir araştırma daha. Polis memurlarına 3 adet farklı supplement verilmiş. 1. gruba bişey verilmemiş, 2. gruba whey, 3. gruba casein verilmiş. Burada yağ yakımı konu alınmış. 1. grup yağ oranı 27 den 25 e düşmüş. 2. grupta 27 den 23 e. 3. grupta 27 den 18 e düşmüş.
1. grupta şaşırtıcı olarak kas kaybı gözükmemiş. 2. grupta 2 kilo kas kazanımı olmuş. 3. grupta ise 4 kilo kas kazanımı oluşmuş. Whey kullananlarda yüzde 29 ağırlıklarda 10 tekrar artış olmuş. Casein kullananlarda yüzde 59...
Sevgili Altintop ben sana demiyorum ki whey protein beş para etmez. Antreman sonrası kullanılmaz diye. Zaten kullanım şekli olarak whey + süt kullanıyorum. İkisinin kullanımınında bir snerji yarattığını düşünüyorum. Ben senin kesin süt aynı etkiyi vermez dediğin için bunları yazdım. Benim anlatmak istediğim sütte antreman sonrasuı gayet kullanılabilinir. Ayrıca caseinin daha iyi olduğunu gösteren makalelerde var. Yanlış anlaşıldım ve anlattım sanırım. Ayrıca çevirdiğim makalelerle aynı görüşte bazen olmayabiliyorum. Ya da zamanla fikrim değişebiliyor. Mesela antreman sonrası basit şeker kullanımında olduğu gibi.
Son düzenleme: 10 Kasım 2010
Scoobz ve Altintop bunu beğendi.