What's The Difference Between Whey And Casein Protein?
If you have been doing this for awhile- working out, sticking to a routine, following a diet- then you know how important it is to use quality protein. Most people have heard of or used Whey Protein, you may have a bottle in your cabinet at home. There are many benefits to Whey, but what you may not know is the multitude of benefits from the other protein: Casein.
As two of the most popular choice proteins on the market, Casein and Whey have been proven to be highly bio-available, high quality and particularly high in BCAAs (branched-chain amino acids) Which makes them excellent in supporting muscle growth and repair. Although both of these proteins are both derived from dairy, they offer recognizably different benefits to muscle building.
During the cheese making process, these two milk-based proteins are extracted. Actually all dairy products are made up of a blend of Whey and Casein Proteins. Milk is roughly 20% Whey and 80% Casein.
Ever wonder why your mom gave you warm milk as a child?
Casein is particularly helpful before bed. Upon waking you will find yourself less ravaged by hunger, Casein allows your body to function at a higher metabolic rate while sleeping and provides a better overall fat balance providing your bloodstream with a slow and steady flow of amino acids that could last for hours.
What's The Difference Between Whey And Casein
Whey protein is known as the "fast" Protein because it is more rapidly digested. Casein protein, on the other hand, is often called a "slow" protein because it's gradually digested over time. Casein globs when it hits the stomach and can take 5-7 hours to digest making it ideal for night time, whereas whey can be digested within a couple hours.
Despite both of these proteins possessing a high amount of amino acids per serving, whey is commonly considered to be more anabolic, or muscle building. Whey has the ability to produce a rapid spike in amino acids in the blood, which create ideal circumstances for catalyzing the body’s muscle protein synthesis. Alternatively, Casein is considered the more anticatabolic of the pair, meaning it is good for preventing muscle breakdown by producing its trusty steady flow of Amino acids, as opposed to Whey’s rapid spike.
When Should I Take Protein?
Whey protein is most beneficial before, during, and after a workout, due to its quick digesting nature. Whey is better suited to fuel your body quickly without causing any GI distress. Casein is best used before fasting, like just before bed, or before a long day with no time to eat, in order to keep you full and satisfied during your day.
How Should I Use Whey And Casein Protein?
Whey protein is immensely flexible:
It blends well with water or milk, or any of the plethora of non dairy milk options (Almond, Soy, Cashew, coconut, etc), it is beautifully complimented by mixed fruits, peanut butter, oats, spinach, and yogurt. You can blend it with ice and an assortment of fruits, get creative! If your looking for a few recipe ideas check out our growing Recipe Guidebook on our website.
Casein, as mentioned before, makes for an ideal bedtime snack. You can simply mix it with water or milk to make Casein pudding, add it to some yogurt for an additional boost of casein, or turn it into a delicious blended dessert by adding ice, and maybe some dark cherries (which are full of natural melatonin).
Feeling experimental? These two proteins are proven to function really well when blended together. Try having a 50/50 Casein-Whey Protein shake after your next workout, get the best of both worlds!