Does the type of protein shake matter for female athletes?
The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Female college basketball players drank either whey or casein protein shakes before and after workouts for 8 weeks while doing strength training. Scientists measured their strength, muscle, and fat before and after.
Surprising Findings
Whey and casein produced identical results in muscle, strength, and fat loss — despite their different digestion speeds.
Whey is fast-digesting, casein is slow — experts have long argued one must be better. This study says no, at least for trained female athletes.
Practical Takeaways
Take 24g of any high-quality protein (whey or casein) before and after workouts to support muscle growth and fat loss.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Female college basketball players drank either whey or casein protein shakes before and after workouts for 8 weeks while doing strength training. Scientists measured their strength, muscle, and fat before and after.
Surprising Findings
Whey and casein produced identical results in muscle, strength, and fat loss — despite their different digestion speeds.
Whey is fast-digesting, casein is slow — experts have long argued one must be better. This study says no, at least for trained female athletes.
Practical Takeaways
Take 24g of any high-quality protein (whey or casein) before and after workouts to support muscle growth and fat loss.
Publication
Journal
Metabolism: clinical and experimental
Year
2005
Authors
L. Andersen, Goran Tufekovic, M. Zebis, R. Crameri, G. Verlaan, M. Kjaer, C. Suetta, P. Magnusson, P. Aagaard
Related Content
Claims (5)
If female college athletes who already lift weights add a specific workout plan and eat 24 grams of protein before and after each session, they’ll get way stronger in their legs—adding about 90 kg to their leg press max in just eight weeks.
If female college athletes who lift weights drink a protein shake with 24 grams of protein before and after workouts for eight weeks, they’ll likely jump higher and farther.
For female college athletes who lift weights, taking 24 grams of whey or casein protein before and after workouts for eight weeks leads to the same results in muscle, strength, and performance — so both types work just as well.
If female college athletes who already lift weights drink a protein shake with 24 grams of protein right before and after their workouts for eight weeks — while following a specific 4-day workout plan — they’ll likely gain about 1.4 to 1.5 kg of muscle and lose 1 to 2% body fat.
If female college athletes who lift weights drink a protein shake with 24 grams of protein before and after workouts for eight weeks, they’ll get stronger in their upper body — especially if they use whey protein instead of casein.