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Whey protein VS casein

Many friends can’t help but wonder after knowing the role and efficacy of casein, what is the difference between casein and the whey protein we most commonly use? How much significance will they bring to our fitness?

Let’s take a look together! About Casein and Whey Protein

The protein content of milkis around 2.9-5.0, which is mainly divided into two categories: casein and whey protein

Casein accounts for about 80% of the total protein, including αs1-casein, αs2-casein, β-casein, κ-casein and γ-casein (Davies.

Whey protein accounts for about 20% of the total protein, mainly β-lactoglobulin and α-lactalbumin, β-and Law 1980)

Whey Protein Powder – The King of Proteins

Features of whey protein: easy to absorb

Whey protein has been promoted as the "King of Proteins" due to its high purity, high absorption rate, and most reasonable amino acid composition.

Whey proteinContains human body< span style="font-size: 14px;">All the essential amino acids required, its amino acid composition pattern is almost exactly the same as that in skeletal muscle, and it is extremely easy to be absorbed by the human body.

Whey protein is also the richest source of natural branched-chain amino acids. Helps delay exercise fatigue, reduce muscle damage, promote muscle synthesis and relieve pain after exercise. Whey protein is undoubtedly the most basic nutritional supplement for fitness and bodybuilding enthusiasts.

Casein

A large, hard, dense curd that is extremely difficult to digest.

Characteristics of casein: difficult to absorb

Because of this characteristic, casein is often chosen by bodybuilders as a sleeping material.The best protein to take before sleeping to ensure that the body can slowly digest protein and continue to absorb it within 6-8 hours of sleep at night

Use of whey protein and casein:

So which one is better, the rapid absorption of whey protein or the slow release of casein?

Many people focus on whey protein and ignore the value of casein. In fact, a combination of the two is the best. One is easy to absorb and the other is resistant to absorption. They each have their own advantages at different stages of our body.

If we take whey protein on an empty stomach, we will soon feel hungry, mainly because whey protein has the characteristics of fast absorption. The digestion time of casein is very slow, which can provide a feeling of fullness and resist digestion, generally lasting more than 2.5-4 hours.

I think the best times to take whey protein are in the morning, before training, and after training. Casein can be added between meals and before going to bed

Use of whey protein:

Morning: After getting up and sleeping without eating for several hours at night, the glycogen in the body is in a very low state, and the body's muscle tissue is already in a catabolic state. In the morning, I recommend taking whey protein powder directly with cold water, which can achieve rapid absorption, stop catabolism and restore muscle protein lost at night.

Before training: Supplementing high-quality protein can prevent the catabolism of muscle tissue for energy during training. Long-term and high-intensity training is mainly supplied directly by glucose in the blood, but at the same time, free amino acids in the body will also participate in oxidative energy supply under certain conditions, and can account for 5%-10% of the total energy consumption of exercise. Among them, branched-chain amino acids account for 60% of the total amino acid energy supply.

Whey protein is rich in branched-chain amino acids. Supplementing it before training can increase the concentration of free amino acids in the blood and reduce the catabolism of muscle tissue. Generally, I recommend taking whey protein with milk 1 hour before training. This can ensure that it is released slowly during training and maintain the concentration of amino acids in the blood at a certain level for a long time.

After training: This is the most critical time to take whey protein. High-intensity training actually damages muscle fibers. To repair your muscle fiber tissue and switch your muscles from catabolism to anabolism, you must take proteins with fast absorption speed and high absorption efficiency. Therefore, I recommend taking whey protein powder directly with cold water immediately after training.

Use of casein:

Before bed and between meals

This slow and steady release of amino acids can actually prevent the breakdown of muscles that occurs during the long wait between meals. Because the body requires a constant supply of amino acids to function properly, when you are not consuming them (e.g., talking, sleeping), your body will chew through muscles to obtain the amino acids. Casein's ability is to prevent this breakdown, and it is also commonly recommended to be taken before bed and between meals.

In addition, it can be combined with whey protein and it also contains branched-chain amino acids.Acid and glutamine can stimulate the body's natural growth hormone secretion and promote the synthesis of muscle tissue during sleep. Before going to bed, I recommend taking whey protein with milk to ensure a slow supply of protein for a long time at night.

Complex protein

Here we know, The combination of the two is very beneficial to fitness.

The matrix protein powder we see on the market is actually made of whey protein, casein, and many others. It is a combination of proteins, and its purpose is to take advantage of the rapid absorption of whey and achieve slow release. I recommend this Notland 100% Whey Protein Powder to everyone, it is a very good supplement The role of protein.