Whey or Casein? What exactly are these Proteins?Are they from the Non-Vegetarian Source?
You have probably being part of or heard these debates over which protein supplement should you be taking and why! It is not just protein powders!! There are many protein powders stacked in your super market. Which one to choose and why are the questions which you should debunk before going ahead for it. This way, your journey towards fitness will be smoother and assuring.
Out of all types of proteins, Milk Protein is considered to be superior as it contains all 9 essential amino acids which a human needs. We commonly get milk protein from cows, buffaloes and human milk.
Milk protein is further divided into two types: Whey Protein and Casein Protein:
What is the difference between Whey and Casein?
- Whey Protein constitutes 20% of Cow’s Milk Protein whereas Casein constitutes 80% of protein.
- Though their amino acid profile is the same, their absorption rate matters the most. Whey Protein is absorbed faster as it is rapidly digested. Casein, on the other hand is absorbed slowly in our system as it is gradually digested.
- Whey Proteins are usually taken to improve your muscle protein synthesis as it spikes up your amino acid level rapidly and Casein is taken for muscle-sparing protein because it keeps providing amino acid gradually to avoid muscle protein breakdown when you not exercising.
How long it takes to absorb Whey and Casein Protein?
Whey Protein being rapidly absorbed takes 20 – 30 minutes to get digested, absorbed in to the blood and metabolized. This is faster than the protein consumed from the natural sources. Casein, once taken takes approx. 3 – 4 hours to reach that peak and support muscle protein synthesis. This is also good, as it keeps absorbing gradually for 7 hours and helps in reducing the protein breakdown. So, Whey supports your muscle protein synthesis pre and post your workout and casein protects your muscle to breakdown during the resting period.
When should you take Whey and Casein?
Whey Due to fast absorption…
- Immediately after a workout
- When muscles are most in need of fast replenishment
- To begin the process of repairing and growing
- Between meals or when meals do not contain enough Protein
Casein Due to slow absorption (up to 7 hours)…
- Before bed to provide an extended release of Amino Acids overnight.
- By people who go long stretches of time without consuming Protein.
- First thing in the morning, to ensure adequate Protein until the next meal.
In one of the study, healthy subjects with normal protein intake were divided into two groups. One group received 30 grams of whey protein and other got 30gms of casein protein.
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Blood leucine levels peaked one hour after ingestion of whey or casein. However, the whey protein group peaked at higher levels and returned to baseline after four hours. The casein protein group peaked at a lower level but didn’t return to baseline until seven hours later.
Whey Protein enhanced the protein synthesis and not protein degradation by almost 68%. Casein Protein could not work on th protein synthesis, but decreased protein degradation by 34%.
Even, the study concluded the benefits of both as we mentioned earlier.
You can plan to take whey protein Pre/Post your workout and include casein protein in your diet during bedtime, which will slowly keep providing your muscles amino acids it requires saving you from the catabolic stage.