The two major protein available in the milk are whey and casein. 80 % of the protein content is available in the form of casein whereas the rest consist of whey , but they differ in one important aspect—whey is a fast-digesting protein and casein is a slow-digesting protein.
There seems to be a great deal of controversy over which one is better and we get this question all the time.
So what protein should we choose? Whey or Casein. Let’s find out
The casein protein has a great amino profile and is known for its slow acting/absorption and anti-catabolic effect. The slow absorption rate could be an advantage and disadvantage depending upon the time we are taking it.
The slow action make it perfect as a NIGHT PROTEIN which can provide us the adequate amount of protein supply throughout the night . Whereas considering taking it as a pre or a post Workout protein would be a huge mistake because the pre and post protein has to have a great absorption rate.
The whey protein known for its Fast-digestion means it is emptied from the stomach quickly, resulting in a rapid and large increase in plasma amino acids. Higher levels of leucine, a potent amino acid available in Whey promotes protein synthesis. Whey protein is superior at building up protein synthesis rapidly, but this positive effect is short-lived. Consuming repeated doses of whey allows for sustained high levels of blood amino acids and repeated bursts of protein synthesis that provide superior effects on muscle protein balance.
Because whey and casein have different but complementary effects, many people consider both types on hand and use them differently throughout the day—whey in the morning and after workouts and casein before bed. You can also mix casein(80%) and Whey to have a great results as both protein will promote lean muscle mass and would help you to lower your fat percentage.
You can check out the most effective whey protein here.
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