With the hundreds of protein supplements on the market, both Whey Protein and Casein Protein are two of the most popular protein supplements on the market and probably will be for years to come. Both are brilliant sources of protein, bio available with a high quantity of Branch Chain Amino Acids or BCAAs for short. Both of these protein sources are milk based products however, they work very differently.
I will be going over the differences between these two protein sources, their benefits and how they could help you along with your goals.
Let’s dive in.
Where do they come from?
Both Whey and Casein are the two proteins found in cows milk. Cows milk is made up of 80% Casein and 20% Whey. So, if you regularly consume various dairy products you are generally getting a combination of the two. Whey protein is separated from the Casein in milk or formed as a byproduct of making cheese.
This is probably the most popular of the two protein powders and the most widely used. This is really the main one I would choose when building muscle. Whilst both do have essential amino acid content, Whey Protein is considered to more anabolic, due to its ability to kick start muscle protein synthesis, this maybe due to it’s higher Leucine which is the one to jump start the process.
This is the perfect Protein source following a workout as it will only take 20 minutes for this to be digested and absorbed into the blood. Whilst after a workout your body will be in a catabolic state, Whey Protein will quickly increase amino acids which stimulates muscle protein synthesis.
Whey Protein is a bit more versatile than Casein and can be mixed with various ingredients, normally mixed with either water, it can also be mixed with milk, almond milk, greek yogurt and peanut butter. I have also used it when making homemade Protein Bars. (they tasted great by the way).
Nutrition Per Scoop :
Calories : 110
Fat : 1g
Carbs : 2g
Protein : 24g
Calcium : 141mg (50% RDI)
This is based on Optimum Nutrition Gold Standard – this can change depending on the brand.
Casein Protein is slow digesting, which means when you consume it, it will deliver amino acids in smaller amounts and over a longer period of time than Whey Protein, this can be generally over 2-4 hours. This is often why I have used Casein Protein before bed as it will help with recovery and reduce muscle breakdown while sleeping, which in turn will help retain lean muscle mass even if you are on a calorie deficit.
This protein source may also help towards weight/fat loss as well due to the slow digestion help you eat less which in turn decrease your appetite, meaning that you’re more likely to curb cravings while supplementing, which can lead to increase fat loss.
This is also perfect for a between meal to keep your hunger satisfied and feel fuller so you don’t experience hunger throughout the day, especially if you are on a calorie deficit or restrictive diet.
Nutrition Per Scoop:
Calories : 130
Fat : 0.5g
Carbs : 3g
Protein : 24.4g
Calcium : 600mg (60% RDI)
This also based on Optimum Nutrition Gold Standard and can differ from brand to brand.
When to take each Protein
Due to the nature of Whey Protein being quicker to be absorbed into the blood this would be better to consume either before, during or after your workout, as this will fuel your muscles quickly.
Casein Protein on the other hand due to it being a slower digesting protein source this would be better before a fast for example before bed or if you know you have a busy day ahead and will struggle to get the correct amount of meals in.
Whether you are looking to either build muscle or lose fat then both proteins have their place, provided they are used at the correct time and in the correct way.
As I always say though, supplements are their to help you enhanced your performance and should never be used instead of a healthy diet.
Both Casein Protein and Whey Protein I feel are a great addition to any muscle or fat loss program.
I hope you enjoyed this article and they is more coming soon – feel free to leave a comment.