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In our email discussion group, Dan M. asks, "given all the different protein supplements available for the trainee is there really any inherent advantage of any one particular type over another?"

Like leaves on the tree the landscape is full of protein powders and meal replacements. Each, of course, by far better than the other. Whey protein from milk has been underlined as the best and casein has been relegated to a less important position on the scale. Marketing and product sales - the buck - has brought about this exaggerated commentary. Truth is, both whey and casein are very good, often of complementary biological value. Because of molecular structure, whey protein seems to be rapidly absorbed (catabolic), yet often lost to energy provision. Casein on the other hand is more slowly absorbed and offers a long term amino synthesis (anti-catabolic).

A recent statement by Jerry Brainum in a research paper on protein supps and sources sums it up. "Both whey protein and casein provide beneficial effects. They're absorbed at different rates and elicit different metabolic responses. In reality they complement each other and should be consumed together for maximum benefit." He goes on to say, "I don't think that soy protein offers benefits for bodybuilders. Also, the amino acid pattern in soy is inferior to that of milk proteins and not as favorable for promoting growth."

This is good for starters....