Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men
Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM
Evidence is still building up
Summary
ホエイ（加水分解）・カゼイン・ソイプロテインを摂取した後の安静時・運動後の筋タンパク質合成（MPS）を比較したRCT。ホエイは急速吸収・高ロイシン含量によりカゼイン・ソイより運動後MPSを有意に高めた。カゼインは吸収が遅く夜間の徐放性補給に適している。ソイはホエイとカゼインの中間的な特性を示した。
Key findings
- 1
ホエイはカゼイン・ソイと比較してレジスタンス運動後の筋タンパク質合成を有意に高めた
- 2
ロイシン含量はホエイ（約11%）> ソイ（約8%）> カゼイン（約9.3%）で、MPSの差の主因と考えられる
- 3
カゼインは消化吸収が遅く（6〜8時間）、就寝前摂取での夜間アミノ酸供給に適している
- 4
ソイは植物性プロテインの中でアミノ酸スコアが最も高く、ホエイに次ぐ筋タンパク合成刺激を持つ
Related supplements
PR
Whey ProteinView in official storeHelps you reach total daily protein
Soy ProteinView in official storeHelps meet total daily protein intake (research recommends 1.6–2.2 g/kg body weight)
Casein ProteinView in official storeEnhanced overnight muscle protein synthesis (studies report increased synthesis rates with 40g pre-sleep intake)
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