Whey or Casein Protein: Everything You Need to Know!
Whey Vs Casein – If you are a gym freak, you must have heard or seen your gym friends drinking protein shakes like Whey or Casein Protein powder. But do you know why they take those drinks? Is it necessary to have them? Fret not! We will give you complete & detailed knowledge of the two. Keep reading and then decide which you should choose and which one will be the best for your body and how they are helpful?
In the bodybuilding arsenal, Casein and Whey are the two major protein powders that are very popular. They are also called as slow or fast acting proteins. Proteins are the building blocks of new muscles; they provide amino acids and other nutrients to the body.
How Is Whey Helpful?
Whey stimulates protein synthesis quickly and empties the stomach speedily thereby resulting in large plasma amino acids. Whey also contains higher level of leucine which is a potent amino acid that stimulates protein synthesis. It is one of the best products to deliver protein synthesis without affecting protein breakdown.
Furthermore, Whey is a by-product of cheese, therefore, doesn’t have any side effects. It is fast acting protein and takes less time to fully metabolize. Muscle growth from Whey depends on the balance between protein synthesis and breakdown. Therefore if synthesis of new muscle protein is greater than the breakdown of muscle protein, the total gain in muscle mass will be certainly seen.
Whey also has powerful antioxidant effects that enhance glutathione level, which is a tri-peptide that contains amino acids from cysteine, glycine and glutamic acid.
Whey Protein Supplements
Whey Protein also packs different protein supplements with Whey Protein Isolate, as the most concentrated and purest form Whey. As the protein level in the whey protein concentrate lower down, the amount of lactose and fat will gradually increase.
- Whey helps in increasing protein synthesis
- It helps in boosting immune system and antioxidant activity
- It helps in fast absorption
Ingredients in Whey Protein
Milk, byproduct of cheese production, milk protein isolates, Whey protein supplements
How is Casein Helpful?
Casein is the most abundant protein in milk. It is insoluble in nature, and forms structures which increase its solubility in water. It has a slower rate of digestion and thus results in the slow and steady release of amino acids into the body. Casein slows down the rate of protein breakdown and thus increase muscle growth. Since it contains 80% of milk protein, it is popular for its excellent amino acids content, slow digestion, and anti-catabolic effect. It also contains dairy calcium which is very important for bone health and other body health.
- It is slow to digest
- Clots in the stomach
- Contain dairy calcium
Dairy and Casein Concentrate
Casein Vs Whey
Whey Protein increases protein synthesis but did not affect protein degradation whereas Casein decreases protein degradation, but did not affect protein degradation. Since whey provides a quick burst of protein synthesis, casein is an ideal protein supplement for those to want to sustain a long period of anabolic environment for muscle growth.
Whey and Casein have different but complementary effects. However, there are people who use both products; Whey in the morning and after a workout while Casein before bed. Studies indicate that these proteins help in building lean body mass and decreasing body fat. You can also mix the two if you don’t have much time to have your post-workout meal.
Note: Make sure to consult your dietician before using the two.