The Claim
In resistance-trained men participating in a 9-week resistance training program, consuming 20g of post-exercise protein with different ratios of fast-digested (whey) and slow-digested (casein) milk proteins—specifically 100% whey, 50% whey/50% casein, or 20% whey/80% casein—leads to comparable increases in lean body mass, dynamic strength, and isometric strength, despite differing plasma amino acid responses.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
If you're a guy who lifts weights, drinking a protein shake after your workout with different mixes of fast- and slow-digesting milk proteins — like whey and casein — gives you about the same muscle and strength gains, even if your body processes the amino acids differently.
See the scientific wording
In resistance-trained men undergoing a 9-week resistance training program, consuming 20g of post-exercise protein with varying ratios of fast-digested (whey) and slow-digested (casein) milk proteins—specifically 100% fast, 50% fast/50% slow, or 20% fast/80% slow—results in similar increases in lean body mass, dynamic strength, and isometric strength, despite differences in plasma amino acid response.
What the research says
1 studyThe study found that even though different protein mixes caused different spikes in amino acids, all groups gained the same amount of muscle and strength over time.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.