Usage of Whey and Casein Protein Supplements in a Strength and

Endurance Training Program

Frank Soto

Whey and casein are very popular supplements among professional and amateur athletes.

They are both found in milk and possess anabolic and anti-catabolic capabilities, increasing protein synthesis.

Together they are a potent combination, because whey is a fast-acting protein and casein is a slow-acting protein.

Introduction

Studies done by various universities show a positive effect of Whey protein supplements on the nitrogen balance of the body.

A body’s nitrogen balance is determined by the breaking of amino acids, which release as a waste product nitrogen.

A body’s nitrogen balance can tell us the amount of catabolic reactions occurring in the body.

If these proteins possess anti-catabolic and anabolic capabilities, then we should be able to see an increase in muscle mass and resistance in an individual.

Hypothesis

To find what kind of effects does these two proteins have in the body of an active individual.

Determine the efficiency of protein supplements on athletes and weightlifters.

Determine if the supplements have greater results using them only after exercise or before and after.

Objective

I plan to use four groups of human test subjects in a 10 week training regimen.

All subjects will be young active males

18-20

All must keep journals of their daily diet and recovery time

Subjects Group A

Group B

Group C

Group D

Placebo(carb.+ lipids)

Casein And Whey mix

Before exercise

Casein and Whey mix

After exercise

Casein and WheyMix

Before and after exercise

All anaerobic exercises will be done in 3 sets of 10 reps with 60 to 30 sec. of rest

Routine will be done in 2 week cycles, increasing weights by 7% one week and no increase one week.

In intervals of three days a week

Warm-Up 1. 10 min. Prog. Jog2. Stretch

Anaerobic 1. Squat with weights2. Leg Curls3. Calf Raise4. Bench Press5. Barbell or Dumbbell Row6. Overhead Press7. Bicep curl8. Tricep Extension

Aerobic 1. warm-up 5 min. jog2. 10 Sprints Prog.3. 2 sets of 10 reps of

push-up jumps.4. 3 sets of 30-50 reps of

alternating crunches

Cool down

1. 2 min. jog Neg. Prog.2. Stretch

Exercise Plan

During the course of the investigation, a series of tests will be done to see the changes in a subject’s physical condition.

These tests will be done every two weeks, after the first week.

Then, the last test on the last week.

Tests Aerobic

1. Push-ups (Max.)2. Ab crunches

(Max.)3. 5 sprints (All-

Out)4. Pull-ups (Max.)5. 1 Km dash

(Prog.)

Fat %Fat % will be measured using Tanitis.

Heart RateHeart rate will be measured before and after the tests.

Urine TestsUrine samples will be asked in these tests to see the amount of Nitrate being expelled.I will use dipstick or HPLC to measure conc.

Body Measurements

Body measurements will be done to observe the muscle growth on the test subjects.

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