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doi:10.1016/j.tibs.2016.09.009 82

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Casein vs Whey Protein for Different Goals Best for Muscle Gain Winner: Whey Protein Why: rapid amino acid delivery strong leucine content superior post-workout recovery Best for Overnight Recovery Winner: Casein Protein Why: sustained amino acid release slower digestion prolonged recovery support Best for Appetite Control Winner: Casein Protein Why: increases fullness digests slowly supports satiety during dieting Best for Lean Muscle and Cutting Winner: Whey Isolate Why: lower carb content lower fat rapid recovery support Best Overall Strategy For many athletes, the best approach is: whey during the day casein before bed rather than treating whey vs casein protein as an either/or decision

John Lippincott

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Redox Biology, 6 , 198-205