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Maria M. Meza
HUN 3800
Does Whey Protein OR Casein Protein Work Better
Separated or in Combination to Increase Fat Free Mass in
Strength Athletes?

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Athletes have different dietary needs than a regular person. The values of macronutrients
they must eat to keep their muscle mass, muscle recovery, and an overall homeostasis may vary
according to intensity, and the type of sport 1. The are different types of sports, that are classified
according to the oxygen or non oxygen pathway the exercise requires2. The aerobic exercise uses
oxygen as a component for energy production and it is defined as an exercise that involves and
improves the consumption of oxygen in the body2 and are performed with low levels of intensity
in a prolonged amount of time.There is a large variety of aerobic exercises: Cycling, running
(long distance with a moderate pace), swimming, and others. On the other hand, anaerobic
exercise does not use oxygen in the metabolic production of energy, and is considered as a highintensity type of exercise2, in short periods of time (no more than 2 minutes). This type of sport
enhances muscle growth and potential power3. This high-intensity exercise is also known as
strength exercise, among the most common anaerobic sports are: Weight lifting, sprinting, and
others 2,3.

Protein is the main repairing and construction macronutrient in the diet, and a higher
intake may be recommended for muscle damage in situations such as post-exercise4. The
Academy of Nutrition and Dietetics recommends that 10 to 15% of the daily calorie intake for
athletes should come from protein. Moreover the daily intake of protein for aerobic athletes
should be 1.2 to 1.4 grams/ kilogram a day, while for anaerobic athletes should be 1.2 to 1.7
grams/ kilogram a day1. Nevertheless for some athletes the consumption of protein from the diet
does not reach the recommended levels therefore specialists recommend the addition of dietary

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supplements. A dietary supplement is a product that contains a dietary ingredient meant to be
ingested to add a higher nutritional value to a diet5. A dietary supplement may include: Vitamins,
minerals, amino acids, a metabolite, concentrate, or a herb5. Also dietary supplements can be
found in different presentations from capsules, powder, liquids to soft-gels.

Even thought athletes have a large variety of products to supplement their diets, many
present a excessive or a low consumption of nutrients due to erroneous sources of information6.
Coaches tend to be the main source of information regarding any topic related to the
performance and nutrition of an athlete. Nevertheless some coaches fail to recommend accurate
information to athletes due to lack of knowledge7. There is a common idea that the more protein
is eaten, the bigger the muscles get, and experts have a hard work to prove the contrary, when
proteins in fact are the responsible for muscle growth, however the consumption should be
regulated according to the persons need and to clarify that protein its beneficial for muscle
recovery, if and only if the daily recommended intake is followed. For this reason the purpose of
this research is to provide a point of view based on evidence regarding the protein supplements
use in athletes and which type of protein is more beneficial for the reduction of fat body mass,
and an increase of lean body mass.

This paper presents different randomized control trials, that either supports or goes
against the use of protein supplements in athletes. Furthermore presents studies done with
endurance and strength athletes mainly with whey and casein protein. This research looks to

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discuss protein supplements as en extra component of a diet rather than the replacement of any
food group.

Nowadays with the development of chronic diseases society is getting more involved
with sports8 due to its preventive properties. Recreational athletes is people that is seeking a
healthy lifestyle and works out from 3 to 5 times a week. On the other hand professional athletes
are the ones that have strenuous practice sessions from 6 to 7 days a week and participates in
different types of tournaments9. Strenuous exercise leads to muscle damage, specialist
recommends the use of protein supplements before and after exercise to avoid muscle damage,
soreness and promote muscle recovery and hypertrophy10. Furthermore evidence indicates that
protein supplements have ergogenic properties in athletes in negative nitrogen balance
conditions10. In addition to muscle recovery protein supplements are related with a reduction of
fat body mass and increase of lean body mass.

Body composition is a measurement that indicates specific information regarding body

weight. It indicates the percentage of body fat mass and body lean mass11. Body fat mass is fat
stored as a energy source, and fat in sex tissues, central nervous systems, bone marrow, and other
organs. On the other hand fat free mass or lean body mass comprehends muscle, bone, water and
few other elements11,12. Body composition is strictly related with the quality of performance in an
athlete, and a higher body percentage of lean body mass is required in most sports disciplines.
However athletes have to pay special attention to be in an optimal range of fat body mass, if this
is too low it can lead to an impairment of body functions in both female and male athletes. For

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females the optimal fat body mass is 20 to 32% and for males is 10 to 22%11. This values may be
used as a point of reference, but it is important to emphasize that each individual have different
needs of fat body mass depending on the sex and type of sport. For example: Basketball players
presents a higher percentage of fat free mass (6-12% male and 20-27% females) compared to
gymnasts ( 5-12% males and 10-16% females)13.

Nowadays with the increase of competition among athletes it is recommended for teams
and individual athletes to have sports dietitians to receive the most accurate assessment. The
body composition can be measured with basic calipers, however only physicians have the
knowledge to measure it. On the other hand, there are other high technology machines that
measure body compositions. BOD POD is one of them, and measures body composition with Air
Displacement Plethysmography technology and is considered a practical gold standard in body
composition assessment14. In the same way DEXA is common form to measure body
composition, but compared to BOD POD it functions with radiation.

There are many types of proteins and amino acids that are currently sold in the market.
The most common forms of proteins is whey and casein15. Both protein comes from cow milk,
and its rapid absorption in the organism, availability, and price makes them the most used by
athletes. In cup of milk 80% of the protein content belongs to casein15, meanwhile 20% belongs
to whey. Even thought casein is in major quantity, whey is often used due to its rapid effects on
the body, because it is absorbed in shorter period of time than casein. The consumption of this
proteins has increased in the past decades due to the advances in knowledge regarding it

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beneficial properties, and the variety of presentations when it comes to flavors, and prices. The
cheapest presentation of protein is whey protein itself, but hydrolyzed protein can be found in a
considerable higher price. When the organism metabolizes whey it goes thought hydrolysis,
however when the protein is consumed and its already hydrolyzed the absorption in the organism
is faster16.
Casein protein and whey protein provides Branched Chain Amino Acids, which are
essential for many vital functions and for muscle recovery after exercise, in fact evidence shows
isoleucine, leucine, and valine prevents muscle cell damage after strength and endurance work
out sessions17. Another benefit associated with whey protein and casein protein is an increase of
body lean mass, and a decrease of body fat mass, this research will respond: Does Whey Protein
OR Casein Protein Work Better Separated or in Combination to Increase Fat Free Mass in
Strength Athletes?.

Evidence shows that whey and casein have the same beneficial effects in body
composition in athletes18,19. In a randomized control trial sixteen NCAA division III female
basketball players were assigned randomly with either or casein protein to determine if there was
a difference in body composition among both groups at the end of the trial. The purpose of this
trial was to determine whether there is a significant change in body composition associated with
the consumption of either whey protein or casein protein18. Both formulas with casein or whey
contained 120 kcal 24grams of either casein or whey, 1 gram of fat, 4 grams of carbohydrate.
Body composition was measured at the beginning of the trial. In addition after eight weeks of
performing strength exercise, controlled by the research assistants the result showed that both

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groups had an increase in lean body mass and a decrease in fat body mass18. In addition after
power and agility exercises both groups presented a significant strength gain.

Opposite to the previous research other studies concludes that casein protein have higher
effects on muscle growth in athletes rather than whey protein20. In a randomized control trial 24
male soccer players of a Brazilian soccer team were divided into three groups. One received
whey protein. the other group received hydrolyzed whey protein and the other group received
casein. The trial lasted 8 weeks in which the soccer players body composition and performance
was measured and observed, as well as performing additional exercise sessions after practice. By
the end of this randomized control trial athletes the group of casein showed a significant increase
in muscle mass, and the whey protein group presented a significant reduction of fat body mass,
however hydrolyzed whey protein showed a significant increase in body fat mass20. Moreover
the casein group showed in the results a higher amount of blood glucose, which is related to a
higher quality of performance due to a higher amount of carbohydrate associated with an extra
amount of energy21.

Whey protein have a liquid composition, for this reason it is absorbed in the body in a
higher rate and in a shorter period of time16. A research done with 13 body builders supports
whey protein consumption as a great source of protein that contributes with body composition
and performance in athletes22. For this randomized control trial 13 body builders, were separated
into two groups. Group W received whey protein (1.5 grams/ kilogram a day) and group C
received casein (1.5 grams/ kilogram a day). The body composition of this athletes was measured

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before the trial started, and the strength was measured by the amount of weight lifted. As a result
group W presented a significant increase of lean body mass plus a decrease in fat body mass. On
the other hand group C did not present a significant difference in body composition. Furthermore
The amount of weight lifted improved in the whey protein group and maintained the same in the
casein group.

Either whey protein or casein protein seems to have beneficial effects in athletes body
composition that is associated with the quality of performance23. Even thought there is a
considerable amount of research done regarding whey and casein protein, most of them seems to
have different conclusions. In a randomized control trial 36 resistance athletes were separated
into three groups: The first group received a carbohydrate formula, the other group received
whey protein and casein protein, and the other group received whey protein and branched amino
acids24. As a result the research showed that the group that combined both casein and whey
protein had the greatest reduction in fat body mass, and an increase in lean mass.

Past evidence shows that there are a significant beneficial effects when it comes to
protein supplementation in athletes, however the results of the current available researches vary
in a wide range19,20,22. The results of the studies shows that whey protein contributes with the
development of muscle mass, but not for the decrease of fat body mass. Compared to this results
some research shows that casein works better as a supplement for an increase of lean body mass.
Some other research presents that the combination of both proteins is more beneficial for an
athlete, and it association with a higher quality in performance. For the purposes of this research

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the results show that both whey protein and casein protein are beneficial for athletes, therefore
the combination of whey and casein protein is beneficial unless further research proves the
contrary.

Nowadays there is sufficient information about dietary supplements. The lack of

informed professionals in the field is the major problem thats needs to be solved. For elite
athletes it is easier to have access to sports registered dietitians that can guide athletes to follow
an accurate and studied nutritional plan composed by a diet and supplements. Unfortunately, not
all athletes have the same resources, which leads to reduced staff, and sometimes dietitians are
not considered a priority and they are eliminated from the staff. It is important to promote
coaches to get more involved and informed about nutrition to give a certain support and advice to
their athletes, but in a certain point know their limitations when it comes to give nutritional
advice25.
In the same way there is a need to help the athletes understand that the diet is one of key
factor to become a successful athlete, therefore to pay attention to their nutrition as much as they
pay attention to the intensity of the practices. One of the main problematics is the more the
better which lead some athletes to increase unnecessary intake of macronutrients and some
micronutrients in order to enhance their performance. It is necessary to educate athletes with
nutrition, specially when they are considering to add a supplement in their diet.

Finally this research paper has gathered a few studies regarding protein supplementation
in athletes and its benefits in body composition. Most of the experts support the intake of protein

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supplements in athletes only when it is required. Protein supplements are recommended for
athletes and the only problematic that is evident in the present is the abuse or not use at all of
dietary supplements, by any type of athlete, from recreational to professional26.

Now that research supports the intake of protein supplements, there is lack of information
about the long term effects in body mass, when the athletes retired. Even if the long term effects
are beneficial it would bring a better understanding of protein supplements in different cycles of
life. Moreover there is a need to find out other possible health outcomes, experts are not taking
into account blinded by the benefits of protein supplements.

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