Casein Vs Whey Protein – Which one is Better for Muscle Growth?
Casein Vs Whey – Which one is Better?
Whey & Casein protein are the two most popular protein sources in the market.
These are two types of protein found in dairy products:
Casein and Whey protein.
Thirty-eight percent of the solid matter in milk is made of protein, in which 80 percent is Casein and 20 percent is whey.
Some people go for whey & other go for casein, but many of the individuals are not be able to understand the difference between the two, although they are using whey or casein or both, it doesn’t even matter.
Everyone must know the difference between the two so that they can be able to decide, which one to use depending on their goals behind the workout.
Whey protein is a mixture of proteins isolated from whey, the liquid material created as a by-product of cheese production.
Whey protein is a fast digesting protein it acts as an anabolic.
It means that it stimulates protein synthesis, but does not inhibit catabolism.
It is commonly sold as a dietary supplement across the world.
Sources of whey are:-
- Milk from cow & goats.
See the following factors on which whey works, to understand it better depending on your workout goals:-
It has the fastest digestion rate, as it enters the bloodstream very quickly.
Time in Reaching Blood
Protein is in the bloodstream for a shorter duration, therefore it spikes the blood amino acids much higher as compared to casein.
Best Time to Take
The best time for a whey protein to take is during pre or post-workout & in the morning, due to its faster digestion & absorption capacity.
Properties of Whey
Whey has more leucine inside it, which helps in build more muscles, therefore it increases the protein synthesis.
Whey has a better taste as compared to casein.
Whey is much cheaper in cost as compared to casein.
ADVANTAGES OF WHEY PROTEIN
- Lose Fat & Preserve Muscles.
- Increase Size & Strength.
- Reduce Hunger.
- Fight Cancer.
- Manage Stress.
- Improve Immunity.
Casein is a slow digesting protein, which acts as anti-catabolic or anabolic.
It prevents excessive protein breakdown.
Just like whey, Casein powder is also made from milk.
All cow’s milk contains casein.
Other sources of Casein are:-
- Yogurt and sour cream
- Ice cream
See the following factors on which casein works, to understand it better depending on your workout goals:-
It has the slow digestion rate, as it enters the bloodstream very slowly.
Time in Reaching Blood
Protein is in the bloodstream for a longer duration, up to 8 hours, therefore it spikes the blood amino acids much slower as compared to whey.
Best Time to Take
The best time for a casein protein to take is during late at night before going to the bed, due to its slower digestion & absorption capacity.
Properties of Casein
Casein has more muscle preserving properties inside it, therefore it decreases the muscle protein breakdown.
Casein has not a better taste as compared to whey.
Casein is more expensive as compared to whey.
ADVANTAGES OF CASEIN PROTEIN
- Improve Metabolic Rate.
- Increases Strength.
- Beefs up your teeth.
- It yields greater gains.
- Casein lasts longer in the body.
Which protein is Better – Whey Or Casein?
Muscle protein Synthesis happens for a short period of time, after an intense workout.
Therefore bodybuilders believe that they must get protein immediately after a workout.
Now comes whey into the picture, which is a fast digesting protein, so they believe whey is superior.
So it means Whey is better than Casein, in terms of reaching the bloodstream quicker?
Not really, here is the reason,
Studies have reported that whey reaches the bloodstream roughly in an hour after digestion, but the real fact is this that casein also reaches the bloodstream as fast as whey.
The main difference between the two is this that whey spikes protein levels much higher in a short period of time.
The thing to be noted here, after spiking the protein levels inside the blood, it also lowers the protein level very quickly, because it stays in the blood for a shorter period of time.
The most important fact which nobody cares is this that Muscle Protein Synthesis takes place inside the body for about next 36 hours after the workout is over.
It means that although whey spikes the blood protein level inside the blood a much higher for a shorter period of time, it does not stay in the blood till the process of protein synthesis continues.
Muscle Protein synthesis still continues for the next 36 hours & whey stays for about an hour only.
On the other hand, casein is a slow releasing protein, which doesn’t spike the blood protein level, but it stays for a longer duration of time for about 8 hours inside the blood, which equals its contribution as much as whey.
Difference in Leucine Levels for Whey & Casein
As discussed before whey has a more leucine level as compared to whey, which is a muscle building factor.
Casein has a moderate leucine level & after combining it with other high rich leucine foods, the protein loss can be balanced anyway, but it doesn’t hide the fact that casein has fewer leucine levels as compared to whey.
So is it means Whey is better than Casein?
Studies show that casein protein users have a much higher net leucine levels inside the body than whey users.
How is it possible……Here is Why?
Remember casein focus more on Muscle preservation as compare to muscle building.
It means it reduces protein breakdown & focuses less on protein synthesis.
Due to which it creates a good leucine balance inside the muscles as compared to whey.
The Leucine is an essential amino acid used in the liver, fat tissue, and muscle tissue.
It can stimulate muscle growth and can also help prevent the deterioration of muscle with age.
Foods high in leucine are cheese, soybeans, beef, chicken, pork, nuts, seeds, fish, seafood, and beans.
The essential daily intake for leucine is 39mg per kilogram of body weight or 17.7mg per pound.
A person weighing 70kg (154 pounds) should consume around 2730mg of leucine per day.
Therefore, Which one to take Whey or Casein Protein?
Well, according to the research Whey is better in terms of short-term muscle gains.
On the other hand, for Long-term Muscle gains go for Casein or Whey too, it doesn’t really even matter a lot.
The only thing to remember is the amount of protein consumption per day, regardless of which protein you go for whether its whey or casein or other supplements or from natural foods.
Whey & Casein protein both are equal in terms of there benefits.
You can also use both of them together depending on your requirement.
In my personal choice, I will go for whey because,
- It is easy to consume.
- Taste Better.
- Much Cheaper.
Don’t just copy my advice, it differs from person to person.
If you Love whey go for it or if it is whey all good or if you rely on natural foods then also all the best.
None should depend on the supplements only for their muscle growth.
Focus on the quality of your meals too, especially after having a post-workout drink after 1 hour, go for a healthy meal rich with Protein, Carbohydrates, Fats, Vitamins & Minerals.
Try to mix up your pre & post-workout drinks, take it with a piece of fruit which contains glucose such as banana, which will refill the muscle glycogen levels.
Just remember supplement is secondary, the most important thing is a proper balance of nutrition according to your body needs, irrespective of the diet you are following, so never try to copy anyone or depend on the supplement companies for your gains.