found a study that i think is very valuable in terms of deciding what proteins to include and which ones to avoid in our bedtime meals.
the study looks at something ive been very curious about for quite a while, the insulin response that my casein shake ellcits right before bedtime. i have currently been using a milk protein concentrate (cheap mix of casein and whey) before bed but after reading this i am considering trying just micellar casein. dont worry ill never hate on whey for AM and Post workout usage.
i hope this isnt old news, i have been curious about this for a while, would love to be making a valuable contribution. next i want to figure out if chia seeds( higher concentration of omega 3s than flax) have phytoestrogens in them like flax.
�??Glycemia and insulinemia in healthy subjects after lactose-equivalent meals of milk and other food proteins"
LINK: http://www.ajcn.org/cgi/reprint/80/5/1246
In that study they added 19.4 grams of lactose to the whey protein. I didn’t read the entire study but I don’t think whey protein will spike your insulin like milk will.
this one is good too:
(shows you that whey causes a greater GLP-1 response and thus causes a greater satiety effect - GLP-1 can make you nauseaus and send satiety signals to your brain from the gut)
Appetite hormones and energy intake in obese men after consumption of fructose, glucose and whey protein beverages.
Bowen J, Noakes M, Clifton PM.
[1] 1Commonwealth Scientific and Industrial Research Organisation (CSIRO), Human Nutrition, Adelaide, Australia [2] 2Department of Physiology, University of Adelaide, Adelaide, Australia.
Objective:To investigate appetite responses over 4 h to fructose beverages in obese men, relative to glucose and whey protein. Second, to investigate the effect of combining whey and fructose on postprandial appetite hormones.Design:Randomized, double-blind crossover study of four beverages (1.1 MJ) containing 50 g of whey, fructose, glucose or 25 g whey+25 g fructose. Blood samples and appetite ratings were collected for 4 h then a buffet meal was offered.Subjects:Twenty-eight obese men (age: 57.0+/-1.6 years, body mass index: 32.5+/-0.6 kg/m(2))Measurements:Plasma ghrelin (total), glucagon-like peptide-1 (GLP-1 7-36), cholecystokinin-8, glucose, insulin and appetite ratings were assessed at baseline and 30, 45, 60, 90, 120, 180, 240 min after beverages, followed by measurement of ad libitum energy intake.Results:Fructose produced lower glycaemia and insulinaemia compared to the glucose treatment (P<0.0001); whereas postprandial ghrelin, GLP-1 and cholecystokinin responses were similar after both treatments. Whey protein produced a prolonged (2-4 h) suppression of ghrelin (P=0.001) and elevation of GLP-1 (P=0.002) and cholecystokinin (P=0.003) that were reduced when combined with fructose, while glucose and insulin responses were similar. Energy intake after 4 h was independent of beverage type (glucose 4.7+/-0.2 MJ; fructose 4.9+/-0.3 MJ; whey 4.6+/-0.3 MJ; whey/fructose 4.8+/-0.3 MJ; P>0.05).Conclusion:In obese men, fructose- and glucose-based beverages had similar effects on appetite and associated regulatory hormones, independent of the differing glycaemic and insulinaemic responses. The contrasting profile of plasma ghrelin, GLP-1 and cholecystokinin after whey protein consumption did not impact on ad libitum intake 4 h later and was attenuated when 50% of whey was replaced with fructose.International Journal of Obesity (2007) 31, 1696-1703; doi:10.1038/sj.ijo.0803665; published online 26 June 2007.
joburnet, this study actually shows that the quick surge of aminos from whey is what causes an adititional insuline response on top of lactose which was used as a control with all of the different variable. the info that i was most happy about was the reduced insulin response to casein (which i have right before bed). interestingly the study’s charts show that insulin levels return to normal with all the different samples within about an hour so maybe were ok either way.