Does the type of milk protein matter after mixed exercise?
Myofibrillar and Mitochondrial Protein Synthesis Rates Do Not Differ in Young Men Following the Ingestion of Carbohydrate with Milk Protein, Whey, or Micellar Casein after Concurrent Resistance- and Endurance-Type Exercise
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Despite very different amino acid spikes in blood, muscle growth was the same across all protein types.
For decades, whey has been marketed as the 'best' post-workout protein due to its rapid digestion and leucine spike—this study shows that doesn’t translate to more muscle growth in real-world conditions.
Practical Takeaways
Add any dairy-based protein to your post-workout carbs to boost muscle repair by about 16%.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Despite very different amino acid spikes in blood, muscle growth was the same across all protein types.
For decades, whey has been marketed as the 'best' post-workout protein due to its rapid digestion and leucine spike—this study shows that doesn’t translate to more muscle growth in real-world conditions.
Practical Takeaways
Add any dairy-based protein to your post-workout carbs to boost muscle repair by about 16%.
Publication
Journal
The Journal of Nutrition
Year
2019
Authors
T. Churchward-Venne, Philippe J. M. Pinckaers, J. Smeets, Wouter M. Peeters, A. Zorenc, H. Schierbeek, I. Rollo, L. Verdijk, Luc J C van Loon
Related Content
Claims (6)
Whey protein gives you a quick spike in amino acids in your blood, while casein keeps levels up longer — but overall, they give your body about the same amount of fuel, and neither one boosts muscle or energy-cell growth more during sleep.
For young guys who work out regularly, drinking a shake with 20g of any kind of milk protein (like whey or casein) plus 45g of carbs after a combo of strength and cardio exercise helps build muscle just the same — it doesn’t matter which protein they pick.
If young guys who work out drink a mix of 20 grams of any milk-based protein and 45 grams of carbs after a workout, their muscles repair themselves about 16% better over the next 6 hours compared to just drinking carbs — and it doesn’t matter which type of dairy protein they use.
If young, active guys work out and then drink a shake with carbs and protein, it doesn’t help their muscles repair energy factories any better than just drinking carbs alone—within the first 6 hours after exercise.
If young, active guys drink a shake with 20g of milk, whey, or casein protein plus 45g of carbs after a mixed workout, all three proteins help turn on muscle-building signals just as well—even though they’re absorbed differently.