Whey and casein are both good quality, complete proteins that are valuable for those hoping to beef up. Be that as it may, they contrast incredibly with regards to digestion rate, muscle development, and utilization. The milk has about 80 percent casein protein while 20 percent whey protein. These proteins are extremely abundant in BCCAs that make these proteins very beneficial for the growth of muscles and their repairs.
Whey protein acts quickly. It reaches the blood faster and increases blood amino acid level substantially higher than casein. It additionally has more Leucine, which encourages you to build more muscles.
The whey protein is usually available in the form of concentrate or isolate. The concentrate of whey known as WPC has 80% protein while the isolate of whey called WPI has about 93% protein by weight.
Due to faster digestion, as compared to casein, there is a quick increase in plasma amino acid. Even though the protein does not affect the breakdown of muscle, it helps greatly in its synthesis.
Casein is slower to reach the blood system and discharges tinier amount of protein. However, it remains in the circulatory system for long — around eight hours contrasted with whey protein that stays for three hours only. Likewise, it has more muscle saving properties than whey.
The slow digestion means that the release of protein would not only be slow but would be prolonged thus it would stay in your body for a longer period. A scientist has suggested that if the casein is taken before going to bed, it will give ample time to digest and also give the energy and nutrients properly as your next meal would be at least seven to eight hours later.
How To Take The Protein
Because of the fact that whey digests more quickly and gives faster energy to the body, it would be helpful if it is consumed before and after a workout. This would give your body the energy that it dearly needs. However, it is a wise choice to take casein before going to bed or before fasting. This would give your body time to digest the protein without another digestion of food. Thus, a prolonged release of amino acid would be provided throughout the day, and you would feel full not only because of the slower absorption, but because casein makes a thicker almost milkshake like liquid in the body.
Whichever protein supplement you pick, the most critical thing is your overall protein intake. So, neither is actually superior to the other as long as you are achieving your protein utilization objectives. All things considered, whey is better for protein synthesis and development, is generally less demanding to digest, tastes better, and is less expensive. However, casein is better to prevent muscle protein breakdown, so a mix of both is perfect. Utilize whey protein supplements post-exercise, and use casein before you go to bed.