Casein & Whey: A Comparison
Casein protein and whey protein are probably the most popular choices of protein supplement today. Both come from milk and both are high quality sources of protein, but they work in entirely different ways. So what's the difference between whey and casein? Read on to find out how these two protein sources can benefit you at different times of the day.
Casein Protein
Micellar casein constitutes around 80% of the protein found in cow's milk (from which casein supplements are made). An attractive property of the casein micelle is its ability to form a gel or clot in the stomach. The ability to form this clot makes it very efficient in nutrient supply. The clot is able to provide a sustained slow release of amino acids into the blood stream, sometimes lasting for several hours. This provides better nitrogen retention and utilisation by the body.
The disadvantage to a protein that clots and digests slowly is that it doesn't spike amino acid concentration, or spark protein synthesis in a dramatic way. Slow digestion of amino acids is a disadvantage pre and post workout as protein synthesis needs to be induced, and amino acids need to be delivered to muscle cells as quickly as possible
Apart from pre and post workout, and also first thing in the morning, casein supplements are ideal as a slow digesting anti-catabolic protein source. Casein powders can be combined with other protein sources, or taken with meals to boost protein content.
Whey Protein
Whey protein makes up the remaining 20% of the protein content of milk. As far less whey protein is found in milk it is more expensive to extract, and therefore whey is more expensive than other sources oo protein. Whey protein also has a very high level of muscle building amino acids including the BCAAs.
Whey protiein digests very quickly and has been shown to spike amino acid levels and protein synthesis faster than any other source of protein. For pure muscle building power, nothing beats whey protein as it is the most efficient at inducing muscle growth.
The disadvantage of a protein source that digests very quickly is that is also emptys the stomach quickly and therefore doesn't provide a long lasting supply of amino acids. This therefore leads whey protein to be used around workouts and in the morning when a fast digesting source is needed, but at other times of the day casein may be more beneficial.
Casein Or Whey?
As you can see both offer distinct advantages for users. Obviously the best option is to use a whey protein powder when you require a fast digesting protein source that induces muscle building, and a casein protein powder when you require protein for anti-catabolic purposes.
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