What’s The Difference Between Whey And Casein Protein?
Wondering which of these proteins best suits your needs? Get all your questions answered with this side-by-side comparison. Whey and casein are two of the most popular protein supplements on the market, and for good reason. They’re both high-quality, highly bioavailable, complete proteins that are particularly rich in branched-chain amino acids (BCAAs), which makes them great for muscle growth and repair. However, despite both coming from milk, there are distinct differences between these muscle-building brothers. Both whey and casein are dairy-based proteins derived from the cheese-making process. In fact, all dairy products contain a blend of both whey and casein. Milk is roughly 80 percent casein and 20 percent whey.
How Do Whey And Casein Work? Whey protein is known as the “fast” brother because it’s rapidly digested. Casein protein, on the other hand, is the “slow” brother because it’s gradually digested. Although both bros in this protein pair have a high amino acid content, whey is considered to be the more anabolic (muscle-building) milk protein because of its ability to rapidly spike blood amino acid levels, which are necessary to kick-start muscle protein synthesis.
Whey Protein: Whey protein takes only 20 minutes to be digested, absorbed into the blood, taken up by bodily tissues, and metabolized. Within an hour, it will have been used up for either protein synthesis or oxidation. This is amazingly fast in comparison to casein, or even dietary protein from whole food.
Casein Protein: When you consume casein, you will reach a peak in blood amino acids and protein synthesis between 3-4 hours. This peak, however, does not even come close to that of whey.
When To Take Which Protein
The quick-digesting nature of whey protein makes it excellent before, during, or after your workouts, because it will fuel your muscles quickly with minimal GI distress (unless you have trouble digesting milk, in which case you should definitely avoid dairy proteins). Casein, on the other hand, is best used before fasting, such as before bed or a long day of nonstop meetings, because the slow release of amino acids promotes fullness. It also can be added to meals.
How To Use Whey And Casein Protein Powders
Whey protein powder is extremely versatile: It mixes beautifully with water or milk but also pairs well with oats, Greek yogurt, peanut butter, or your favorite protein shake. You can enjoy an amazing protein shake, just have to follow this simple recipe and will have all its benefits.
1 cup Kale (or preferred green )
2 cups frozen mixed berries
1/2 cup plain low-fat yogurt ( vegan yogurt- Coconut or Almond)
2 scoops vanilla protein powder
1 tbsp walnuts ( or preferred nut)
1 tbsp ground flaxseed
12 oz Water
Blend and Enjoy!
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