Honestly speaking we should have discussed this topic way earlier. We talked about Creatine, Glutamine, BCAA all while leaving out one of the fundamental supplements for muscle gain. The majority are well aware of Whey protein and how it functions. But the same cannot be said for Casein. Yet both are equally bioavailable, complete protein profiles with all essential amino acids. So how exactly are they different? More importantly which one would serve the best for your gains? In todays post for Casein vs Whey protein we will analyze on every aspect of the functionality of these two sources.
Casein vs Whey: Origin and Working Mechanism
They both share a common ground and that is the origin which is none other than good old Milk. In fact milk is 80% casein and 20% whey and both are by products of cheese production. In our post on whey protein we have detailed the manufacturing process and how the end product is formed. To make things short whey is the liquid part separated from the milk after milk coagulation.
It is the casein in the milk that is coagulated after the addition of enzymes such as Proteases. The casein family of protein are of several types (α-s1, α-s2 , ß, and 6) and each has its own amino acid composition, variations and functionality. This part is dried and used to produce other dairy products like cottage cheese or in our case casein powder.
Mechanism
Casein protein digests slower compared to whey protein. Which is why most people opt for whey, for it makes a great post workout shake. Because you supply the nutrients when the muscle needs it most.
Casein on the other hand stays in the blood for more than 4 hours once consumed. Therefore casein releases amino acids at a slower rate compared to whey and hence not suitable for a post workout shake.
Casein is also referred to as anticatabolic because it reduces the muscle tissue breakdown by providing a steady amino acid flow for a longer duration.
Casein vs Whey for muscle building
We utilize protein supplements as much as possible so that the essential amino acid profile is completed. With this point in mind let us see how Casein vs Whey works for muscle mass gain.
In our post about BCAA we discussed the dominance of leucine, isoleucine and valine over the others. Whey protein contains these three elements while casein comprises majorly of histidine, methionine and phenylalanine. However leucine is the amino acid that jumpstarts the muscle protein synthesis and hence more important.
Whey needs approximately 20 minutes to be digested and hence the most recommended post workout supplement. It is because of the higher leucine content that muscle protein synthesis is so quickly stimulated.
Casein as we already know will make your blood amino acid levels reach their maximum after about 3 to 4 hours and hence not advised to consume post workout. And even that maximum value is not close to what whey provides. Nonetheless the good thing is that casein prevents muscle breakdown in spite of reduced muscle synthesis rate. This why casein isn’t completely ignored.
Casein vs Whey for weight loss
In this particular criteria casein takes the upper hand. In a study to determine the affect of casein vs whey for weight loss several obese men were supplemented with either casein or whey. After approximately 3 months the group using casein lost an average of 8% body fat compared to 4% with the whey protein group.
However this is just one study and most professionals state that both the sources of protein are effective in the long run. Therefore you can use either whey or casein to enhance your workouts while promoting weight loss.
How to use casein and whey
As we have already mentioned earlier whey protein is an excellent post workout shake, especially the hydrolysate. Also since BCAA, Creatine are already a part of whey it works great as a muscle energy source before the gym as well. For better results you can mix it up with hot oatmeal pre workout and with milk(if you wanna bulk) post workout.
Casein however given its slow digestion is best before bed and perhaps in the morning. You can also consume it along with meals and the slow release of amino acids will keep you full throughout the day. This sure is beneficial for fat loss and certainly not for bulking/ putting on muscle mass.
Casein can be used the same way as of whey. You can mix it up with almond milk and have it as a pre bedtime snack. Mix it up with oatmeal, yoghurt etc.
Casein vs Whey protein dangers
The usual lactose intolerance plays its part here for both. Apart from that, a study in 2016 shows that casein may cause gut inflammation and greater digestive discomfort. Supposedly it is the slow digesting property that brings about this issue. However A2 beta-casein alone doesn’t show any of these symptoms.
A1 beta-casein present in casein is the stronger influencer of these side effects. Many experienced bloating and gas with A1 beta-casein. Nevertheless in addition to the said digestive issues it all comes down to lactose intolerance. Therefore either of these aren’t for you if you have allergies to milk. As usual the advise is to consult a trained professional prior to using any of these supplements.
Best Casein Protein Powders
With all the knowledge we will now recommended some of the most trusted supplements mainly for casein. Since we have already talked about whey our primary focus here is casein. And just as whey the best recommended supplement brand for casein is none other than optimum nutrition gold standard.
In general for Casein vs Whey protein the typical scoop is almost the same for nutrient amounts. The protein amount remains at 24g. Casein has 120 calories for one scoop while whey offers 110g. Casein has more carbs, iron and calcium.
Conclusion
Now that we know the story behind Casein vs Whey protein lets have a quick recap. In contradiction to whey casein digests slower and makes you dull for a longer period of time and anti catabolic. Whey is anabolic. Although these properties are varied, doesn’t necessarily mean one is dominant over the other.
Although there have been studies conducted to determine the dominancy of one over the other, they aren’t completely accurate. The reason been contradiction in parallel levels with the controlled and uncontrolled experiments. Some subjects consuming casein showed significant improvements in their lifts over the whey group. However in some other studies neither showed a significant result over the other.
Because there are many other things to factor in apart from outside supplementation. Training intensity, rest, healthy diets, cardio workouts are these factors that we are all aware of. You CANNOT substitute work ethic with anything.
One last thing to mention are the health benefits of both the proteins. There are antibodies called immunoglobulins present in both but more concentrated in whey concentrate. However that phase is right after the extraction of fresh milk from the cow. Needless to say the immunoglobulin value depreciates over time as preservatives and flavors are added.
The end result been minimum impact on your overall health due to the time duration from when it was manufactured to the time of consumption. A similar situation is where drinking eggs is advised over boiling or frying them, so that the nutrients are absorbed without any depreciation.
Nevertheless the bottom line is to pick the one that mostly aligns with your routine and more importantly diet. Whichever you choose just make sure to keep your daily calorie clock ticking i.e keep your protein levels up through clean food.
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