Whey Protein vs. Casein Protein

There is a difference between whey and casein proteins. As I elaborate on the differences between both proteins, I will recommend a particular time frame for both proteins.

Twenty amino acids make up one complete protein. Eleven are nonessential, of which our body naturally produces. The other nine amino acids are essential, and we would need to obtain them through food or supplementation since the body does not provide them on its own.

Proteins have a variety of benefits:

  • Supporting growth and maintenance of body tissues
  • Repairing muscle damage from exercise
  • Muscle growth
  • Increases the four primary anabolic hormones after digestion (see my previous blog post)

Whey proteins are faster-digesting proteins than casein. 

Whey proteins through food can be eggs, chicken, or fish. 

Casein protein is primarily found in milk, cheese, or beef. This protein has a slower digesting value than whey protein. The reason for this is because the amino acids have a prolonged amino acid ingestion.

Understating this difference will be helpful because you will know which protein to have at a specific time.

Before and immediately after training, I would highly recommend fast-digesting proteins, to help enhance muscle recovery.

Before you go to sleep, I would recommend casein proteins. The reason you want casein protein after your training is finished or before you go to sleep is that your body will be at rest for a prolonged period. Since the body is at rest, and casein protein has extended digestion into the muscles that need recovery, this will be more optimal. 

If you have any additional questions, email me:

Book Reference

Smith-Ryan, A. E. & Antonio, J. (2013). Sports Nutrition and Performance Enhancing Supplements. Linus Learning.