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Whey Protein vs. Casein Protein

Posted by Steve Efkarpidis on

Whey Protein vs. Casein Protein

There is a difference between whey and casein proteins. As we elaborate on the differences between both proteins, I will recommend a particular time frame for both proteins.
20 amino acids make up 1 complete protein. 11 are nonessential of which our body naturally produces. The other 9 amino acids are essential and we would need to obtain them through food or supplementation since the body does not produce them on its own.
Proteins have a variety of different benefits:
  • Supporting growth and maintenance of body tissues
  • Repairing muscle damage from exercise
  • Muscle growth
  • Increases the 4 primary anabolic hormones after digestion (see my previous blog post)
Whey proteins are faster-digesting proteins than casein. The reason for this is because of the amino acid ingestion, depending if it's through food or supplementation.
Foods that involve whey proteins 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 these amino acids have more of a prolonged amino acid ingestion.
Understating this difference will be helpful to know which type of protein you would want before and after training, including before you go to sleep.
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 is when having casein protein is most critical. 

Summary

After training: Whey Proteins
Before sleep: Casein Proteins

 

Book Reference

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

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