Protein type

The objective during both segments of the Growth Phase is to maintain protein synthesis over an extended period of time. Selection of the right type of protein can help you achieve this goal. When comparing the proteins whey and casein, Boirie and colleagues found that protein synthesis increased 68 percent with a whey supplement and 32 percent with a casein supplement. However, the anabolic response of the casein was longer lasting. Because whey is fast acting and the effects of casein are more sustained, we recommend taking a supplement snack composed of both whey and casein during the Growth Phase.