Muscle Building With Whey & Casein

A study in the American Journal of Clinical Nutrition points out the muscle-building powers of whey and casein protein, especially when consumed after weight training. Fifty-six young healthy men weight trained for about an hour five days a week. Each participant drank 2 cups of either skim milk, a carbohydrate beverage or soy-based drink immediately after their workout and again an hour later. Over a 12-week period, the milk drinkers gained 8.8 pounds of muscle and lost 2 pounds of fat while the soy group gained 6 pounds of muscle and lost 1/3 pound of fat, and the carb group put on 5.3 pounds of muscle and lost a pound of fat. The milk drinkers also exhibited greater gains in strength. Researchers speculate that the whey and casein present in nonfat milk accounted for the noticeably better results.

The Bigger Picture: The study appears to verify what strength athletes have suspected for some time: Dairy-based proteins can contribute to the production of lean mass. However, not everyone can tolerate the lactose and fat content of milk. The good news is that there are high-quality whey and casein protein supplements available which are very low in lactose and dairy fat.
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Don Guevara
Apr 15, 2013
So is the Optimum Nutrition Gold Standard 100% Casein lactose free?