Understanding the structure of a particular muscle will assist you in developing a workout regime that is best for you, and to decide on whether whey or casein protein is right for you.
There are basically two major proteins in the bodybuilder’s arsenal. Those being casein and whey. They are also sometimes referred to as slow and fast acting proteins.
Whey is a by-product of cheese production. When cheese is made, a thin liquid is left over. That liquid is whey, and it is less than 1% protein. It is concentrated, dried, and voila you have a protein powder. Whey protein is considered a “fast acting” protein. But what does fast acting mean? Fast refers to the amount of time it takes to be fully metabolized or digested. Whey protein will take only 40 minutes for blood levels of amino acids and protein synthesis to reach a peak
Casein is considered a “slow” protein. When you consume casein, you will reach a peak in blood amino acids and protein synthesis between 3 to 4 hours. Casein is the most abundant protein in milk. During the processing of milk, casein peptides become disturbed or denatured to form simpler structures. As a result, a gelatinous material is formed. This is why casein has a slower rate of digestion.
Whey v Casein protein powder differs in several respects. Whey is fast; casein is slow. Whey is rich in branched-chain amino acids, casein is a good source of glutamine. Whey is best ingested before, and after workouts, casein should be consumed before bedtime). You probably don’t know that one of them is better for mass-gaining, and the other can assist during a fat-shedding diet.
You probably already know that whey is your ideal pre and post-workout protein choice. Not all proteins are created equal. Whether it’s soy, egg, whey, animal, or casein protein, they all have their unique advantages. Casein can provide your bloodstream with a slow and steady flow of amino acids.
Casein is more helpful throughout the night than any other protein option. Want to improve your chances of muscle growth and fat loss? If so, you might be interested to know that a study completed by the Department of Human Biology, Nutrition and Toxicology Research Institute Maastricht, University a 25% casein diet boosts energy expenditure, protein balance, satiety, and negative fat balance, which is beneficial to body weight management.
Whey provides a quick burst of protein synthesis while casein makes an ideal protein supplement to sustain long periods of an anabolic environment for muscle growth. Based on these different characteristics, whey and casein protein powder can be used alone and in combination to exploit their unique muscle building.