Whey protein is one of the most favorably studied supplements on the market. Unlike other supplement ingredients, it consistently shows benefits for a wide variety of claims, including its ability to build muscle when combined with resistance training. The studies here include subjects of both genders ranging from, young men...
Beta-alanine is an amino acid produced in the liver. Beta-alanine has seen a surge in popularity over the last few years. Of all the products contained in the Supplement Database, 36% of them contain beta-alanine, making it the second most popular ingredient behind caffeine.
In our series on soy protein, we covered topics including its effects on testosterone, health benefits, and body composition. Here we'll go over our findings and make a final recommendation on whether or not soy protein is worth taking.
Casein protein has long been known as the "slow" or"nighttime" protein because of its relatively slower travel time compared to other options. While whey protein is digested very quickly and typically used after a workout, casein takes longer to digest. This makes it, at least hypothetically, a great option as...
Casein is known as the slow protein, and for good reason. In the introductory article to the casein protein series, we discussed how casein protein consumption causes amino acid levels in the blood to increase for seven hours; more than double the time of whey protein. This would make casein...
Diets rich in protein increase thermogenesis, spare muscle protein, and improve glycemic control. Consuming protein before or after exercise also increases protein synthesis. Put together, these benefits have the potential to improve body composition. Let's take a look at whether or not soy protein has a role to play in...
The process of making whey protein creates three main products: concentrate, isolate, and hydrolysate (or hydrolyzed whey). The main difference between the three is protein content, the protein's amino acid length, and cost. Does this added cost lead to additional benefits?
Creatine is a somewhat rare supplement in that there is plenty of evidence that backs its use. It improves strength, enhances recovery, and increases muscle mass. It does not however, work on every activity. The evidence on creatine use to improve aerobic activity, high intensity exercise, sprints, and decrease body...
In this series, we've learned creatine definitely increases strength and muscle mass. It accomplishes both by increasing the availability of ATP in muscle tissue, allowing you to workout at a higher intensity. This leads to both strength and size gains. If creatine increases workout intensity and promotes increases in muscle...
