Researchers at Victoria University in Australia used a whey isolate and found that it was more effective at increasing muscle mass and strength and decreasing body fat than a casein protein supplement in resistance trained athletes. Whey Isolate was used in a double-blind, controlled research setting with two groups of experienced, equally matched, drug-free bodybuilders in a 10-week intense training program.
One group supplemented their diet with whey isolate (1.5grams/kg body wt/day); the other group used an equal amount of casein. Strength was assessed by 1-RM in the barbell bench press, squat and pull down. The whey isolate group achieved a significantly greater gain in lean mass (4.99 kg) than the casein group (0.81kg). While both groups significantly increased strength in the three exercises assessed, the whey isolate group made greater strength increases in all three exercises compared to the casein group. The whey isolate group also showed a significant decrease in fat mass (-1.46 2 kg), whereas the casein group exhibited a slight rise (0.19 kg). The major finding of this study was that a 100% whey isolate protein supplement was more effective at increasing muscle mass and strength and decreasing fat mass than a casein protein supplement in resistance trained athletes.