if you were to ask me which protein is better beef or milk protein at first it would be a resounding beef beef has so many different properties outside of protein that are beneficial right we have micronutrients we have the B vitamins we have the zinc we have other minerals we have the food Matrix we have the right ratios of proteins to fats in their bioavailable way it is a wholesome food but if you look at the literature that compares beef protein to milk protein there's actually different benefits for each which is really interesting because we don't really think of milk protein a lot of us think of a glass of milk or we might think of maybe whey protein maybe we'll think of casin protein if we've heard of it before but we don't really think of comparing it to beef it's just two different worlds what's interesting is we need to dissect a couple of different papers for one there was a small study and we're going to get into some big literature here but there's a smaller study published in the American journal of clinical nutrition that took a look at 30 gr of either milk protein or 30 G of beef protein and they labeled it so they labeled the amino acids so that you could actually see them with an isotope and like see where those aminos went in the blood and in muscle biopsy they found some interesting things they found that beef protein absorbed more rapidly which is wild I would not have expected that and absorbed faster than milk protein but both milk protein and beef protein triggered mtor C1 about the same mtor C1 is the global mtor switch it is sort of the anabolic switch that turns on it's the progrowth switch and it's usually triggered by what is called Lucine Lucine is an amino acid that is the most anabolic amino acid and is also what we would look at in terms of an isotope when we're looking at a tracer we would look at where Lucine is going because Lucine is the driver of muscle protein synthesis above all the other aminos that are in beef chicken pork rodent whatever doesn't matter okay so what we've learned from this is that milk and beef do about the same thing however comma there was a difference in when these spikes occurred milk protein for example had significantly more muscle protein synthesis occur in the first couple of hours whereas when you actually look at the 5-Hour data the muscle protein synthesis overall in the AG is about the same so no real surprise right like a lot of us know that whey protein not milk protein but whey protein which is a constituent of milk protein would absorb fast so that means that yeah it would spike this muscle protein synthesis more in a 2-hour period however when you look at the whole 5-hour data it all comes out in the wash but if you are junior at looking at these studies you might just take this to the bank and you might might not look at the marginal data that is quite significant now I've talked about this in other videos when you look at statistical significance in a study the term can sound very matter of fact and direct it is a statistically significant difference between the two but that is only relative and relevant to the values sort of set in that study so if they were expecting a particular outcome or they were expecting a particular value or predictive value and they had a x result it could be not significantly significant or it could be wow that happened way more than what we were expecting point is is it's somewhat relative to the study at hand so let's look at the actual amounts of Lucine that increased with beef protein versus milk protein the levels of Lucine from the milk group were 277 micro moles per liter that do doesn't really mean anything until I tell you the next number but the levels of lucing from the beef were 231 micro moles per liter not a huge difference but quite a difference still I mean that's enough for me to say if I want more protein synthesis and I want more muscle growth and I want more muscle strength I might opt for the milk protein at least surrounding my workout now this being said milk protein is a combination of whey protein protein and casin protein whey protein is going to spike very fast and might give you even more of a protein synthesis effect in a very short term but then it's going to pick you up and drop you really quick might be more advantageous in this particular effect to go for like a whey protein concentrate that still has some of the milk solids to digest slower or if you wanted to you could combine a whey protein and a casin protein so you effectively create a milk protein since that's just the combination of the two and then have your beef shortly thereafter because don't get me wrong if I had to choose one forever I would absolutely choose beef I want the nutrition but if I'm looking at it from a supplemental view I want the most muscle mass and Recovery which milk protein is going to get me and if I were to drink a glass of raw milk to try to get 40 grams of protein I'd be consuming a crudload of calories and a crudload of milk sugar that I don't want and I would probably be seat belted to the toilet until at least 4 a.m.

Now I put a link down below for Thrive Market that's a 30% off discount link if you want to try them out and the reason I mention them I know I talk about them a lot is in their supplement section they have whey proteins and casin proteins they sometimes even have milk proteins so they might be a good place for you to get a combination of the two if you want a more sustained release effect with some milk protein you can lean more towards casin and if you use that special link that's down below it's a 30% off off discount link right now so 30% off your entire grocery order plus a free $60 gift so again 30% off whatever you load up in your cart proteins supplements all that stuff whatever you want or just straight up meat and food 30% off plus a fre $60 gift check them out top line of the description underneath this video but I promised you we'd look at large data there's an international Journal of Sports Nutrition and exercise metabolism paper that looked at 116 different studies systematic review and meta analysis with over 4700 participants and what they found with this when they compared all different kinds of protein and 11 different types of protein timing they did find that believe it or not both milk protein and beef protein happen to be the two most effective proteins for building mass and for building strength interestingly enough milk protein fared slightly better than the beef now it fared slightly better especially when they looked at Mass putting on actual muscle mass and it probably has to do with the fact that milk protein whey protein is highly what is called insulinogenic which means you also get an insulin Spike from it which can be good and can be bad but it can be really good if you can manipulate the timing so what this study also found is that pre and post-workout timing seem to be the best most optimal time to have milk protein this is interesting because this is kind of what I used to read in Flex magazine when I was 17 years old whey protein surrounding your workout right but we do know from a lot of like Brad Shon Field's work and all this that having protein after the workout is effective but what's most important is getting enough protein throughout the course of the day now not to sound totally just like I'm recycling stuff I've talked about before but I did a video talking about that really awesome nutrients study published in December 2023 it tells us that we can have 100 gram of protein possibly even no upper limit of protein in one sitting and our body will just sort of stage the digestion and it will trickle throughout the day so if we do know somewhat that having protein surrounding our workout namely whey protein casin protein milk protein having that around our workout is good why wouldn't we lean towards having more of our protein then but what I would recommend is doing like 40 50 gram of milk or whey or even Cas and protein surrounding your workout preferably something fast and then also having beef with it because the whey protein is going to absorb fast digestively so the whey protein is going to get in even if you had it with fat even if we had it with something that would slow down digestion it's going to absorb fast you're fine so have your 20 30 40 grams of whey whatever that's going to absorb rapidly even if you eat it immediately with a bowl of beef because that beef is just going to take a little bit longer to overall get into to your system and it's going to trickle for hours and this nutrients study found that 100 grams of protein was still trickling amino acids and Lucine in these isotope tracers for 12 hours plus so you could have as much protein as you really can handle if you really want to go there after your workout but still remember that timing matters for muscle protein synthesis so a little bit of way a little bit of beef is really a sweet spot and having casin protein before bed whether it's a shake or maybe a little Cott his cheese that has benefit too but I'm going to do another video on that to make it a little bit more Consolidated I'll see you tomorrow