Whey and casein are one of the most popular types of protein powders in the market. What is the difference between the two?
Milk contains two types of proteins — casein and whey. Although they are both dairy-based proteins, a byproduct of cheese production, they produce very different results on a molecular level. Whey is 20% while casein is the remaining 80% from the solid part of skim milk when treated with acid. Casein is what you get when milk curdles.
Casein is a slow-digesting dairy protein compared to whey protein. This results to a slow and steady release and increase of blood amino acids and lasts longer, with elevated levels lasting over 300 minutes, which helps with recovery and reduce muscle breakdown. Because of this, it is mostly taken before bed.
On the other hand, whey protein isolate is a faster digesting protein compared to WPC, and increases in blood amino acids levels in only under an hour with peak levels in under 90 minutes.
Both casein and whey protein are high quality and complete proteins as they have all the essential amino acids that our body needs and are easily digested and absorbed. Both have also long been a staple for many bodybuilders and athletes.
| Whey Protein | Casein | |
|
Complete protein |
Yes |
Yes |
|
High in Leucine |
Higher |
Lower |
|
High in Glutamine |
Lower |
Higher |
|
Absorption rates |
Faster |
Slower |
|
Duration of elevated blood amino acids |
Shorter |
Longer |
Because of its quick-digesting nature, whey protein is excellent taken before, during, or after workouts as it fuels the muscles quickly. It’s perfect taken in smoothies or protein shakes as creamy and easy to mix with your usual smoothie ingredients. If you have difficulty digesting dairy proteins, check out our VPA Premium Plant Protein as an alternative.
Casein is often called the ‘bedtime protein’ as it’s best used before bed or before any fasting times because the slow release of amino acids promotes fullness and holds off hunger and catabolism.Casein is also easily mixed with water and can be added to any smoothie or shake or as a pudding as it is thick and creamy.
Look for Micellar casein –which is the purest and natural form of casein as opposed to hydrolysed casein which is more quickly absorbed as it has been processed.
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