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Whey protein and casein protein are two of the most popular proteins on the market, and for a good reason. They are high-quality, high-critical, complete proteins, particularly rich in branch-chain amino acids, which are excellent for muscle growth and repair.
However, although both are derived from milk, there are significant differences between muscle strengthening siblings.
Both whey protein and casein protein are milk-based proteins derived from the cheese-making process.
All dairy products contain a mixture of both whey and casein. Milk contains about 80 per cent casein and 20 per cent whey.
Whey protein takes only 20-30 minutes to digest, is absorbed into the bloodstream, is taken up and burned by body tissues. Within an hour, it will be used for protein synthesis or oxidation. It is surprisingly quicker than casein or even dietary protein from whole foods.
It is a sudden increase in amino acids that triggers muscle protein synthesis. As you gain by lifting weights, whey quickly teaches balance from muscle breakdown to protein synthesis.
Best Whey Protein You Can Buy:
- Dymatize Elite Whey 100% Protein Powder 5 lb
- MuscleTech Nitrotech Whey Gold 100% , 5.54 lb
- ON Whey Protein Gold Standard, 5 lb
- Ultimate Nutrition Prostar Whey Protein 5.28 LBS
When you consume casein protein powder, you will reach a peak in blood amino acid and protein synthesis within 5-7 hours. However, this peak is not even close to that whey. But it is also a good thing. Although casein does not increase your amino acids, it dramatically reduces the rate of breakdown of proteins and protects your existing muscles.
Best Casein Protein You Can Buy:
How Whey Protein and Casein Protein Work In Body?
Whey protein is called its “fastest” digestive protein because it is digested quickly. Casein protein is a “slow” digestive protein because it is digested slowly.
Although this protein pair has a high amino acid content in both proxies, whey is considered a highly anabolic (muscle-building) milk protein due to its ability to increase amino acid levels in the blood rapidly. , Which is vital to initiate muscle protein synthesis.
On the other hand, casein is often considered an anticoagulant or protein that does not protect the muscle because it provides a continuous flow of amino acids over time, maintaining muscle breakdown in the muscle.
For body muscle growth to take place, protein synthesis must exceed muscle breakdown. Casein whey protects against muscle damage by increasing protein synthesis, and both proteins, if taken strategically, can help build muscle.
This how body use whey protein and casein protein.
When To Take Whey Protein and Casein Protein?
Whey protein, which is naturally digested faster, is best made before or after your workout because it helps your muscles make a minimum GI.
On the other hand, casein protein is used before fasting, before bed, or in prolonged intermittent meetings because the slow release (slow digested) of amino acids promotes fullness. It can also be added to foods.
Digestion before and after exercise can be slow when you try to quickly get amino acids into the system. Still, there is an advantage when you are suppressing hunger and catabolism while adjusting for fat loss.
How To Use Whey Protein and Casein Protein?
Protein powder is very versatile: it blends well with water or milk but goes well with oatmeal, Greek yoghurt, peanut butter or your favourite protein shake. If you like baking, try one of the many whey-protein-based recipes in our healthy recipe database.
Casein protein makes an excellent snack at bedtime. To make casein pudding, mix it with water or milk splash, add some Greek yoghurt (which is an excellent source of casein), or create a slightly more luxurious snack with this delicious bed recipe mixture whey and casein.
Ignore the exaggeration of how much protein products have added to a particular amino acid or whether they have the best amino acid profile. It is not a bandage. The amino acid profile is essential when comparing different protein sources. Since both casein and whey come from milk, they have essentially the same amino acid profile.
Some people like to mix whey protein and casein protein. In this way, you will get fast and stable amino acids.
However, others believe that mixing the whey protein and casein protein removes the amino acid spike from the whey and reduces its absorption. Try the same way to find out what is best for your body. The most important thing is to make sure that you get lots of amino acids over time.