Casein vs. Whey

The biggest difference between whey protein and casein protein is their speed of absorption.

By Mike Barber, Personal trainer   Talk to the Author.

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Casein vs. Whey There are several types of proteins like egg protein, whey protein, soy protein, and casein protein. The only 2 types we're really gonna worry about is whey and casein - because they are the best proteins for muscle building. You've probably heard alot about whey, as its often called the best protein for bodybuilding, which is true, in most senses, but casein protein is not to be overlooked. They work somewhat differently, and you can achieve best results by combining the two.

The biggest difference between whey protein and casein protein is their speed of absorption. Whey is the fastest absorbing, and casein is much slower. Casein protein regulates the release of Amino-Acids-c-15698.html" title="Shop for Amino Acids">amino acids into the blood stream at a steady pace. The benefit of whey on the other hand is because of its quick absorption, it leads to a 68% increase in protein synthesis, compared to 31% from casein. (Read more about whey protein here.)

Because whey is quickly absorbed, its always best used within 45 minutes after your workouts, while casein protein is best used at other times throughout the day, especially before bed time.

One of the best whey protein supplements I've used is Optimum Nutrition's 100 Whey. It's by far one of the best tasting, easy to mix whey protein supplements out there. The best part is its price just beats anything out there. ($60 for a 10lb bag or $30 for a 5lb tub.)

For casein protein, you can use something from Met-rx, which is a bigger proponent in pushing the benefits of casein proteins. Most of their supplements are a protein blend - a mixture of different proteins - mainly whey and casein.

 

Q: I've always been told whey is a better post-workout protein choice than casein, but I've heard that recent research indicates otherwise. Should I switch to casein?

A: For a long time, M & F has recommended whey as the superior protein source before and after training. However, recent research published in the journal Medicine & Science in Sports & Exercise indicates that casein may be nearly as good as whey for this purpose.

Tabatha Elliott, PhD, researcher for the study comparing casein and whey for the University of Texas Medical Branch (Galveston), explains: "Whey and casein proteins are made up of varying amounts of the same Amino-Acids-c-15698.html" title="Shop for Amino Acids">amino acids," she says. "Our research shows there's no clear difference in the overall amount of muscle protein synthesis between the whey and casein proteins."

Elliott explains that casein may be just as good as whey for pre- or post-workout protein supplementation. "This could mean more protein supplement options available for bodybuilders," she notes.

Despite the new research, you should probably still tend toward emphasizing whey before and after training, and emphasizing casein before bedtime and as a meal replacement. "Casein is considered to be a 'slow' protein because it generally forms into a solid clot in the stomach and is emptied into circulation and delivered to the muscles more slowly," Elliott explains. Whey, on the other hand, is one of the most quickly absorbed protein sources, making it ideal to use around the time you train.

Pro bodybuilder Gunter Schlierkamp emphasizes both whey and casein in his own nutrition program.

"It's hard to eat all the food I need to maintain my body at 300 pounds. Taking protein supplements is a great help."

Gunter drinks three protein shakes a day, one both before and after he trains, then another later in the day or before bedtime. "With each shake, I take in 60-80 grams of protein. For my pre- and post-workout shakes, I'll take about 75% whey with a little casein. At other times, I take 75% casein with a little whey."

Gunter's mix-and-match strategy is a great way to take advantage of the benefits of casein and whey. See box above on how you can create your own strategy.

RELATED ARTICLE: Shake It Up

How to mix and match casein and whey protein shakes at various times of day to maximize their benefits.

Aim for 30-50 grams of protein per shake. You can have up to 3-4 protein shakes a day, but taking in protein from whole food sources is also important.

SHAKE CASEIN (G) WHEY (G) TOTALBreakfast 10 30 40Preworkout 10 30 40Post-workout 10 30 40Meal replacement 40 10 50

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