WHEY PROTEIN VS CASEIN PROTEIN: CHOOSE WISE TO PERFORM BETTER
From fitness magazines to fitness gurus, you must have heard the importance of protein to stay fit and active. It appears that protein and fitness are something that goes hand-in-hand which is so true.
We all have learned from the school time that protein is a building block of our body. And as more and more people today are concerned with their physique and are becoming aware of the importance of protein in their daily diet, protein supplements are becoming more popular even in non-athletes.
But with the thousand of protein powders available in the market, how to choose the right one? Read on to learn about the protein powder which stands apart the rest.
Today we will discuss the two most marketable milk protein- Whey and Casein.
Whey protein is a by-product of the process of cheese-making. It is the most popular form of protein as whey protein are a fast-digesting protein which stimulates protein synthesis. It provides the chain of essential amino acids which are necessary to eliminate the catabolism effect on the body and maintain the metabolism of the body.
Types of Whey Protein
Whey protein is available in 3 different forms. Let us understand the difference between them.
- Whey Protein Concentrate: It is the least processed and the cheapest form of whey protein. It contains 70-80% protein and some amount of lactose and fats. As they are least processed, they are rich in beneficial nutrients found in whey naturally.
- Whey Protein Isolate: It is a processed form of whey protein which contains 90% or higher protein and fewer amounts of lactose and fats. Hence, it is the best form of whey for those who are looking for more protein and fewer carbs.
- Whey Protein Hydrolysate: It is pre-digested and absorbed rapidly. Due to its high absorption quality, they are high in price compared to whey protein concentrate and isolates.
Benefits of Whey Protein
- It helps you to satiate your protein requirements. Whey protein is fast-digestible which increases the protein synthesis.
- Whey is rich in leucine which is the most anabolic amino acid. It promotes the muscle growth.
- The bioactive peptides called lacktokinins found in whey protein helps in lowering the elevated blood pressure.
- It also helps in reducing the level of blood sugar, especially when consumed before or after high-carb meals.
- It is most effective for the one who is looking to cut fats and lose weight as whey are highly satiating. It will make you feel full and eat less.
- Immunoglobulins found in whey protein helps in improving your immune system and overall health.
Casein protein is another derivative of milk protein and it constitutes 80% of it. Unlike whey proteins, casein is slow-digesting and loaded with amino acids. When consumed, it forms a lump in your body and releases the amino acids in the bloodstream at slow and steady pace for up to 7 hours.
Because of this property, it is best to take it before bedtime or unavoidable fasting to feed your hard earned muscles mass for a long period of time.
Types of Casein Protein
- Calcium Caseinate: It is the form of protein produced from the casein found in skim milk. Insoluble casein is extracted and processed with the chemical processes to form calcium caseinate. It is highly soluble protein and doesn’t form any lumps in the stomach.
- Micellar Casein: This is the purest form of casein found in the market. It is also known as anti-catabolic because when consumed, it clots in the stomach and releases amino acids which are necessary to repair and grow the muscles.
Benefits of Casein Protein
- Casein protein provides the slow and steady flow of amino acids for a long time. It will keep feeding your hungry muscles to repair and recover quickly.
- It builds the new muscle tissue and promotes lean muscle growth.
- Casein protein is anti-catabolic. Hence it will help to maintain your hard-earned muscles.
- It restores the nitrogen balance during recovery of muscles.
- It will curb your appetite and help to prevent you from overeating.
- It regulates your blood sugar levels.
- It is rich in calcium and phosphorus which is good for your teeth and bone health.
Whey Vs Casein
An immense amount of variations and factors differentiate whey from casein which should be considered before you pick one protein supplement. Following are the research-backed comparison of whey and casein you help you decide the best supplement.
- Taste: Whey is tastier when compared to casein protein. Whey protein has a thin consistency which is easier to consume, while casein has thick and creamy texture. Hydrolyzed casein may taste bitter and slightly chalky.
- Price: Whey protein is the byproducts of cheese making and undergoes less processing, while casein protein undergoes by many chemical processes which make it costlier compared to whey. Though, those processes are made to provide you with a better product. It offers many health benefits making it worth your penny.
- Effect on protein synthesis and degradation: Whey protein enhances protein synthesis but doesn’t affect protein degradation while casein decreases protein degradation but doesn’t affect protein synthesis.
- The flow of amino acids: Whey protein is rich in amino acids and provides the instant flow of amino acid in the bloodstream, while casein provides a slow and steady flow of amino and has a lower percentage of BCAA compared to whey protein.
- Digestibility: Whey is the fast-digestible protein and is easily absorbed while casein protein is slow-digested and form lump in the stomach. It takes almost 6-7 hours to get digested completely.
- Lactose intolerance: Casein is not preferable to people who are lactose intolerants as casein protein are high in lactose and calcium. Whey protein isolates contain less amount of lactose hence a good choice for lactose intolerant people.
- Timing: Due to its slow digestion, casein protein can be negative before or after training as your body needs amino acids quickly after the workouts. Lactose intolerant people may get gas, stomach cramps or bloating while whey protein is fast digestible and absorbed quickly. So it is great to consume before, during or immediately after workouts.
Ultimately, it’s the time to decide who wins the argument between whey and casein protein powders. We have seen the key facts of both the protein powder and both have their upsides- so writing off one protein on another would not be a good choice.
However, after comparing the effects of both proteins on body composition and performance, it has been found that whey and casein have similar positive effects and are best to slug them together. The research found that consuming both the supplements together increases the performance and reduces the body fat composition.