Be Fit,

Whey or Casein: What to choose?

protein

When you consider weight loss, what is the first thing that crosses your mind? A protein-load analysis. Doesn’t it appear that way? While attempting to lose weight, we all attempt to boost our protein intake.

What Are Protein Powders?

Protein powders are concentrated protein sources that are mainly obtained from plant or animal foods such as dairy, eggs, grains, and peas. It is mostly used by athletes and others who exercise weights on a daily basis, who may discover that ingesting protein powder helps them grow muscle and lose fat faster.

These powders, however, do not benefit everyone. If your diet is already high in good-quality protein, adding protein powder won’t make much of a difference in your quality of life.

Protein powders can also help persons who are unable to satisfy their protein requirements only through diets, such as the ill, older adults, vegetarians, and vegans.

Protein powders like whey and casein might be added to our daily routine if we don’t obtain enough protein from our diet. Which powder is the most effective? Is there a difference between them or are they the same? What you need to know is as follows:

protein for muscles

Over the years, two types of proteins are well regarded and popular. These are- casein protein and whey protein.

They are basically high-quality proteins, as they contain all the relevant essential amino acids, which one must get from food since our body cannot make them. In addition, they’re easily digested and absorbed.

The dairy milk that we consume contains two types of proteins, these are whey and casein. Both these proteins are obtained from the process of cheese making. So, during that process, special enzymes or acids are added to heated milk. These enzymes or acids cause the casein in the milk to coagulate and thus separating it from a liquid substance.

This liquid substance is called whey protein. It is then washed and dried into a powdered form for use in food products or dietary supplements.

The remaining curds of casein can be washed and dried to create a protein powder and referred to as casein protein which can be added to dairy products, such as cottage cheese.

What is Whey Protein?

So as mentioned above, Whey protein is the water-soluble part of milk and is used as a protein supplement.

Whey proteins is that protein that is extracted out from casein and is then purified into different concentrations which can be useful for wound healing, weight loss, infant health, etc.

Whey is considered to be the best protein for all age groups especially for the ones who are following a healthy diet and maintain their health and physique.

It is quickly absorbed into the bloodstream, which makes it a great post-workout meal. It gets digested in 90 minutes or less. This Whey protein is a mixture of biologically active compounds such as beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin, and immune-globins. In 100 grams of powder approximately we can get 0.9 grams of protein.

Amino Acid Profile-

Essential Amino acidAmount (mg/g)
Leucine105 mg
Lysine93 mg
Tyrosine32 mg
Cysteine21 mg
Isoleucine63 mg
Valine58 mg
Threonine69 mg
Tryptophan18 mg
Histidine17 mg
whey protein

Benefits of using Whey Protein-

Whey protein has many benefits over other types of protein. Not only does it gets digested at a faster rate, but also contains branched-chain amino acids which our body cannot produce on its own. Additionally, it provides an ideal mix of readily available nutrients to replenish body fuel after intense training.

Some benefits of Whey Protein include-

  • Whey protein increases muscle mass and strength by releasing anabolic hormones such as insulin, which is responsible for our muscle growth.
  • Consuming whey protein powder has been proven to improve our athletic abilities. It increases the running speed and helps in recovering better from intense workouts.
  • It also has other health benefits too. Like, it contains anti-cancer properties, increases immune function, and may also protect against the symptoms of psoriasis.
  • It could improve the immune response in children with asthma, eczema, etc.  
  • It reduces the blood pressure in patients with hypertension and thus the risk of developing heart disease or stroke also gets lower, Thereby preventing the chance of cardiovascular diseases.
Whey Protein

What is Casein Protein?

Casein is a type of protein, which comes from cow’s milk. It is a high-quality, slow-release protein that contains a lot of Essential Amino Acids (EAAs), which our body can’t produce on its own.

Casein aids in slowing the rate of protein breakdown and shows a “slow-release” kind of phenomenon in our body. In a combination of this and along with its longer synthesizing uptake time, casein has been considered to be a “slow protein” when compared to other proteins.

Most people use casein protein to support their protein intake and to help with their workout routines.

casein protein

 Amino Acid Profile-

Essential Amino acidAmount (mg/g)
Leucine72 mg
Lysine68 mg
Tyrosine33 mg
Cysteine3 mg
Isoleucine46 mg
Valine55 mg
Threonine44 mg
Tryptophan2 mg
Histidine22 mg
Methionine24 mg
Phenylalanine31 mg

Benefits of casein protein –

Generally casein is taken as a protein supplement to support fitness and nutrition goals. There are several declared benefits of using casein protein, although it’s always worth bearing in mind that research is still in progress.

Some benefits may include:

  • Casein’s greatest strength is timing as it lasts longer. It has the potential to provide a slow and steady flow of amino acids that could last for hours.
  • According to studies, one of the benefits of using casein is that it prevents dental problems, as it has properties to reduce or prevent the effects of erosion in enamel.
  • One more key benefit of casein protein is that it helps in promoting colon health.
  • Casein is one of the best sources of high-quality protein available. It helps in meeting our minimum protein requirements in the body by giving maximum quality of protein, leading to lesser needs to maintain lean muscle mass.
  • Since casein protein is a form of protein that is rich in calcium content which provides benefit in terms of total fat loss.
Casein Protein

Whey VS Casein?

a) Similarity

Whey ProteinCasein Protein
Extra protein is provided to the bodyDuring the cheese-making process, comes from goat or cow milk.
Muscle repair and growth are aided by this supplement.Supplement for workouts
Physical performance can be improvedAll of the essential amino acids are present

b) Difference

Whey ProteinCasein Protein
After ingestion, it works quicklyBecause it takes longer to digest, it works more slowly.
Works in shorter bursts and leaves the body faster.It stays in the body and functions for a longer period of time
Promotes rapid protein synthesis immediately following a workout to aid muscle recoveryPrevents muscle breakdown, allowing you to keep more lean muscle mass

c) When to consume?

Whey ProteinCasein Protein
Before and after workouts to replenish nutrient-depleted muscle tissue and increase muscle mass.Before bed to gain weight by building muscle or as a snack in between meals to avoid hunger feelings and overeating
Muscle building

Conclusion

The best proteins are those that include all 9-types of essential amino acids, which are abundant in both whey and casein protein. Whey is high in essential branched-chain amino acids (BCAAS), such as leucine, and also contains a lot of cysteines. Whey protein is jam-packed with important amino acids and other minerals.

The most well-known use of whey and casein protein supplements is to boost muscle mass and strength.

Both whey and casein should be used to get the most out of the hard work you’re putting in. They can work together to help you achieve your exercise and dietary objectives!

The most important factor is time, as they’re all well-suited to be the best option in certain situations.

This article is contributed by the Fitnastic team!

About Fitnastic: Fitnastic was founded in January 2020 with the aim to help individuals go through their fitness obstacles and transform them into stronger, fitter, and more confident individuals. Rishi Nagar being the founder and Ojas Bhatt being the Co-Founder, believe in the ideology that exercise and nutrition are the utmost priority for healthy well-being.

At Fitnastic, they craft an individual’s well-being by not only providing customized diet plans and live training/training routines, but also provide conversations with doctors on various health issues, easy-to-make healthy recipes & also educate people by providing scientific knowledge about different dieting patterns, herbs, and physiological functions of the human system.

Because, Fitness is not a joke!

Follow Fitnastic for more updates on Health and Fitness:

Website: www.fitnasticindia.com

Instagram: Fitnastic.india

Facebook: Fitnastic.fitindia

LinkedIn: Fitnastic (Company)

Contact: +91-8209512559 / queries@fitnasticindia.com

writer

The author didnt add any Information to his profile yet

Instagram

Instagram did not return a 200.