Casein or whey protein. Which protein is better, whey or casein? Comparison of two proteins

Both whey protein and casein are high quality proteins or proteins that when consumed increase the amount of protein your body receives from your diet. Both types of protein are intended to nourish those who regularly train to build muscle mass. The required amount of protein intake per day for athletes is calculated depending on the weight of each individual person. To get results per day, the athlete must consume 1.5 to 3 grams of protein per kilogram of weight.

Those who are determined to achieve results when building muscle mass, and especially professional bodybuilders, are always interested in which protein is better and more effective. The debate about whey protein and casein, their quality and greater benefits, has been going on for a long time, let's figure out when and for whom each of these types of protein is preferable.

Casein is one of the protein components of milk, accounting for about 80% of milk protein. It is recommended to use casein shortly before you go to bed, and during the day between meals.

Casein comes in several types:

Casino- this is the same casein, but with the addition of sodium, potassium and calcium, it is its most soluble form and contains 90% or more protein.
Micellar casein, is obtained by microfiltration or separation of some of the casein from whey, fats and lactose. This type of casein is used only at night due to its very slow absorption. It is the slowest digesting type of casein. The microfiltration process removes large fat globules without destroying the protein itself.
Hydrolyzed protein– obtained through the process of casein hydrolysis. This type of casein is very easily and quickly digested and is most easily absorbed by the body, unlike the previous ones, so it is the only type of casein that can be taken immediately before or after training.

Many people mistakenly believe that casein is a lower quality protein, but this is not true, casein only dissolves and digests more slowly in the body, this process can take seven hours, but this also has its advantages.

Due to slow absorption, casein slows down catabolism and turns protein breakdown into a slower process. This is the main advantage of casein over whey protein. The slow progression of these processes ensures a steady supply of amino acids to the body, which prevent muscle breakdown. It also contains a large amount of calcium, which allows you to simultaneously strengthen bone tissue and improve the condition of the body as a whole.

But in addition to the listed advantages, casein also has some disadvantages. With the exception of hydrolyzed casein, other types should not be taken before or after training, which is often necessary to achieve certain results and in order to deliver amino acids to the muscles as quickly as possible. The large amount of lactose in casein causes allergic reactions in people with poor tolerance to this component. And sodium content in large quantities can lead to bloating, which is completely undesirable, especially during competition periods.

Whey is obtained by making cheese from milk. It has a much lower percentage of milk protein compared to casein, only 20%. Whey contains a large amount of vitamins, microelements and amino acids, as well as a very small amount of fat. This type of protein is suitable for taking during training, as well as before and after training, due to its ability to be quickly absorbed.

One of the main benefits of whey protein is its ability to enhance protein synthesis. It also increases the amount of glutathione in the body, which is necessary to protect tissues and muscles from oxidative stress, which leads to cell destruction. Glutathione is necessary in the body to maintain the required degree of oxidation of substances.

The purest and most concentrated form of whey protein on the market today is "whey isolate". Its protein content exceeds 90% , while carbohydrates and fats are contained in minimal quantities or are completely absent. The second type of whey protein is hydrolyzate, in which proteins are broken down into peptides, which is considered the most favorable for the absorption of protein in the body.

The disadvantages of whey protein include the fact that its ability to slow down the destruction of protein in the body has not yet been proven.

What do casein and whey protein have in common?

What the two have in common is that they are both protein supplements and are used for the same purpose – to increase lean body mass.
They are only an additive to the main diet and cannot completely replace it.
Made in powder form.
They have the same effects when taken in excess. The main danger is leaching of calcium from bones.

Main differences

The most important difference is the absorption and digestion time of these types of proteins; their intake time depends on this. Due to its slow digestion, casein is not suitable for use during training, while whey protein is used directly during, before or after training.
Casein is easier to handle, since whey protein can quickly increase the level of amino acids, but then the body also quickly loses them, while casein, due to its long-lasting action, maintains their amount at the required rate throughout the day.
They also differ in the percentage of milk protein content; pure casein contains 80% of it, while pure whey contains a much smaller percentage.

The use of one type of protein or another also depends on whether you are a beginner or a professional bodybuilder. For a beginner in this matter, casein is better suited, since its use will not harm in cases of improper diet. If you are a professional or just a fairly goal-oriented person who is attentive to your nutrition, you may want to consider not only using whey protein, but also the possibility of combining it with casein to achieve better and faster results.

Whey protein or casein. Which is better anyway?

There is a lot of debate about what the best source of protein is. You need to understand that each type of protein has its positive and negative sides. Let's compare whey protein and casein.
One professor devoted a lot of time to conducting research. It involved people in normal health who consumed the right amount of protein. They did not eat for ten hours, and after this time they were given either whey protein or casein in an amount of 30 grams. During such an experiment, it was found that within an hour after consuming these products, there was a maximum level of leucine in the blood.
Using whey protein can significantly increase leucine levels, but after four hours the level becomes exactly the same as before consumption. Casein does not increase leucine as much, but still, the level does not decrease for seven hours.
If you take whey protein, muscle mass gain is significantly accelerated, but this does not affect retention in any way. Casein reduces muscle breakdown and can reduce catabolism by approximately 35% without significant muscle growth.
That is, we can conclude that both types of protein have their own strengths. Please be aware that the combined protein will have a different adsorption profile and this may cause changes in its effect on muscle tissue breakdown and growth.
Another study was also conducted. As a result, it was found that whey is much more effective than casein for older people who want to slow down the catabolic process.

Assimilation:

Based on the speed of assimilation, we can draw a conclusion. The rate of absorption of whey protein per hour is about 11 grams, while for casein proteins the rate is about 5 grams. This means that whey protein works much more intensely in the first hours, but then absorption quickly drops. Casein protein has a more uniform amino acid release plateau and “works” much longer compared to whey protein.

In childhood:

PS: This property of casein protein is very useful for young children, as there is a uniform release of amino acids. Whey protein is not recommended for use by young children, since the digestive system cannot cope with such a large flow of released amino acids, which can lead to the development of various pathologies.

Availability

The bioavailability of whey protein is very high, just like egg protein and is about 100%, casein protein is worse in bioavailability - 80%.

Optimal time of reception:

The optimal time to take whey protein is when the “deepest” catabolic processes are, and this is in the morning after sleep, since the body urgently needs anabolic support after a long period of rest - sleep. It is also recommended to take whey protein before training, as the body needs a large amount of amino acids during the training process. After training for the fastest possible compensation of lost amino acids and for the fastest possible growth of muscle mass. Since during this period the supply of amino acids is most important, the so-called “anabolic window”.

Casein is a long-lasting protein, so it is best taken throughout the day, namely between meals and before bed.

Pros and cons of proteins:

Pros of whey protein: relatively inexpensive protein, mixes well in both water and milk, has good taste, contains a large amino acid composition, including BCAA amino acids, “works” immediately after consumption.

Casein and its benefits: a more uniform and prolonged release of amino acids, which guarantees anti-catabolic support for a long time. It is a “night protein” - it protects the body throughout the entire period of sleep.

Whey protein does not work in a sustained or long-term manner, so it is not suitable for use at night. Casein, on the contrary, does not “work” when you need to quickly compensate for an amino acid deficiency. It has poor solubility and specific taste properties. Relatively more expensive for serum.

Conclusion: Whey protein and casein are completely different proteins, and there is no way to say which is better. It is best to consume whey protein along with casein, combining them at different times for maximum effectiveness!

Experts recommend that to improve the quality of training, in combination with active sports and the absence of contraindications, take casein and whey protein. But many still wonder: why use them together, and which protein is better, casein or whey?

To begin with, we will consider the features of each of them separately, and then we will find out how whey protein differs from casein protein.

The whey-based mixture is fast, it begins to act within 40 minutes after administration and almost instantly saturates the muscles with an amino acid pool. By the way, about the presence of amino acids, it is the most valuable for all proteinogenic components, including BCAA.

This supplement is simply indispensable for all training programs for gaining mass, losing weight, and maintaining shape.

It is able to instantly suppress catabolism and close the protein window during the periods most necessary for this - before training, after it, and also in the morning.

Casein

Casein protein is made from caseinogen, obtained by curdling milk during the production of rennet cheeses.

Its consistency resembles a dense lump of glue, which allows it to be absorbed just as easily and at the same time, much slower than its milk “brothers.” On average, it is completely absorbed from 8 to 12 hours, and all this time, it releases amino acids, transports them to the muscles gradually, providing easy but consistently constant replenishment.

This is exactly how casein differs from fast-acting protein.

In composition, it is as biologically valuable as an egg or whey product - it contains all the essential amino acids, a large amount of calcium and phosphorus.

Difference

Thus, we can conclude that the difference between whey and casein protein is in the rate of absorption, which makes each of them indispensable for use at its own time - the first, when urgent and rapid muscle saturation is required, the second, for maintenance, recovery and protection during time for a long protein break - at night and when there is no opportunity to have a snack.

For weight loss

Now let’s look at whether whey or casein protein is better for weight loss.

As you know, in the morning, during training and after it, muscles simply need protein as an energy source, the most important substance for growth, development, muscle regeneration, as well as suppression of catabolism.

If you do not saturate the muscles with the required portion of amino acids when they require it, and these are hour-long intervals between the stated periods, a catabolic reaction will begin, the process of breaking down muscle molecules for the needs of the body - its restoration and replenishment of energy reserves. This process occurs in any training program, especially when losing weight, given the protein deficiency in most known diets.

Casein is not a helper here, it will not be able to replenish the body’s reserves as quickly as necessary and provide high-quality training, moreover, it activates the fat burning process worse than whey.

But this does not mean that casein is less preferable when losing weight.

Due to the low rate of absorption, with full, long-term saturation, it is able to replace one of the meals without being satiated with excess calories, allowing a person losing weight to avoid the frequent desire to snack. And, in addition, at night, whey protein is not able to provide muscles with an amino acid pool for the entire period of sleep, unlike casein.

Thus, we found out that both supplements are necessary during the period of weight loss.

For weight gain

The same applies to the choice - casein or whey protein for weight gain. Again, one during the day helps to carry out the training as efficiently as possible, the second acts to protect the hard-earned muscles at night.

Whey Protein or Casein: Which is Better for Gaining Mass? Scientists have examined this issue in detail - read about the research results.

Most athletes and amateurs are familiar withwhey protein, namely whey protein concentrate and whey protein isolate. Both of these products are considered “fast” (i.e. easily digestible) and have high biological value.

Isolate and concentrate are typically used before and after workouts or any time the body requires a quick and effective source of protein.

Also popular are “slow” proteins such as calcium caseinate and micellar casein. Their biological value is slightly lower than that of concentrate and isolate. These foods are prized as "overnight" proteins because they provide a consistent supply of amino acids over a long period of time. What's best for whey protein or casein?

Whey and casein hydrolysates

Peptide-based proteins have been making a lot of noise lately due to their ability to quickly enter the bloodstream, essentially bypassing the digestion process. These are whey protein hydrolysate and casein hydrolysate. They contain fragments of protein chains consisting of two or three peptides (di- and tripeptides), which are instantly absorbed and increase the level of amino acids in the blood. The properties of hydrolyzed proteins are impressive, but due to their bitter taste and high price, their popularity is not so great.

Whey concentrate vs casein

A recent study compared the effects of whey protein concentrate and casein on muscle protein synthesis after resistance training. The subjects were 17 young men who did not have any diseases and were in excellent physical shape. They performed strength training on an empty stomach (10 sets of 8 repetitions at 80% of their one-time maximum load). After training (within 5 minutes), participants consumed either water and casein or whey protein. And this is what the study showed.

Whey Protein Effects:

an immediate increase in IGF-1 (insulin-like growth factor 1) levels, which reached a maximum within 30 minutes;
an increase in insulin levels within 15–60 minutes after administration;
more pronounced synthesis of muscle protein in the first time after training (compared to casein).

Effects of casein:

does not have a significant effect on insulin release (compared to whey protein);
increased muscle protein synthesis within 6 hours, unlike whey protein;
more pronounced anti-catabolic effect.

The study's conclusion was that whey protein rapidly improved muscle protein synthesis, but that this effect then declined just as quickly. Casein increased protein synthesis less sharply, but its effect was longer lasting. Moreover, both whey protein and casein showed the same effects in terms of influence on protein synthesis according to the results of the examination 6 hours after training.

Conclusion

Both whey protein and casein are about equally good for gaining muscle mass. Both products have both disadvantages and advantages. To get all the benefits, it is advisable to consume whey protein and casein in the following ratio: 70% whey protein isolate, 20% micellar casein and 10% whey hydrolysate.

The combination of “fast” and “slow” protein sources provides the benefits of “whey” (rapid increase in amino acid levels in the blood, pronounced insulin response) and casein (long-term saturation of muscles with amino acids, prevention of muscle protein breakdown).

Considering the above and the fact that regular milk contains 20% casein and 80% whey, we can recommend a mixture with this protein ratio to obtain maximum benefits.

The similarity of the dairy origin of calcium caseinate and whey protein causes many people to confuse them or wonder - which protein is better, whey or casein?

Meanwhile, these are 2 very important and valuable additives in terms of biological properties, but at the same time, completely different in impact. Let's figure out how whey protein differs from casein protein.

First, let's look at what these products are.

Whey Protein- protein obtained from whey of milk curdled during cheese production. Contains all 20 proteinogenic amino acids, in large quantities - essential ones.

It is rightfully recognized as the best in efficiency and BAC among fast proteins.

Casein- a protein obtained from milk curdled under the influence of certain enzymes - rennet juice, as we can observe in the production of cheese or lactic acid bacteria, as happens in the process of making cottage cheese.

It also contains all the necessary amino acids and is no less important and beneficial than a whey product.

As we can see, in terms of properties, both of these additives are not inferior to each other. Now let’s determine what is the difference between whey protein and casein protein.

Main differences

They differ according to the following factors:

Absorption rates. Whey protein is a fast protein; it is absorbed and begins to act within half an hour after consumption. Casein protein, depending on its type - regular or micellar, with all the ease of absorption, is absorbed slowly and gradually nourishes the muscles from 8 to 12 hours.

Reception time. Due to the speed of absorption, whey mixtures are drunk in the morning, during the day and after training, when there is a need to quickly satisfy protein hunger and stabilize the anabolic pool.

Casein is drunk before bed, since at night the muscles continue to grow and recover, and also need nutrition. Absorbed slowly, it gradually nourishes them over a long period of time. And also, it is consumed when it is not possible to have a nutritious meal.

By lactose content. If we talk about where there is more lactose in casein or whey protein, it should be noted that mixtures based on milk protein practically do not contain this component, unlike whey. But at the same time, in the isolates and hydrolysates of both mixtures, there is no lactose, or, at least, even if it is contained, it is in harmless quantities that cannot cause intolerance.

Features of use for weight loss

We have already figured out that in normal use, both supplements are very important, but for weight loss which protein is better: whey or casein?

It should be noted here that Whey protein is used for weight loss:

Quickly replenish protein deficiency
Improving the quality of the training process - increasing strength, performance, replenishing energy reserves
Has a pronounced thermogenic effect
Stabilization of metabolic processes
Supports cognitive abilities during periods of acute carbohydrate deficiency

Casein for weight loss Helps not only support muscles at night, but also:

Reduces hunger over time
Allows you to go without food for a long time without harm to the stomach and the body as a whole. However, it is important to note that you can replace regular food with casein no more than once a day.
Has a weak thermogenic effect

Thus, it is impossible to determine whether casein or whey protein is better. Both supplements, in their specialized action, are very important and should be used in the daily training nutrition menu.