Whey and Casein Protein powder

What should you know about these two types of Protein?

These are the casein (left) and whey (right) supplements I use

When you are active, aim to build muscle, and stay lean, protein supplements are useful to reach your personal goals. So, what are proteins actually? Proteins are made of amino acids. These acids serve as building blocks of protein. There are different types of protein, like whey, soy, and casein protein. Each of these types consist of different, unique compositions of amino acids, which results in different effects on your body. I like to use both whey protein and casein protein. 

Whey protein

Whey is protein is a natural byproduct when making cheese from milk. About 20% of protein that is found in milk is whey protein. The other 80% is casein, which will be discussed next. Three types of whey protein are concentrate, isolate and hydrolysate. The difference between these types is mainly the type of processing, and fat and lactose content. Whey isolate is the type with the highest content of protein, namely 90% and the lowest content of fat and lactose. 

Casein protein

Next to the supplement use of casein, casein is used a a binder or filler in different food-processes. When you are consuming the protein in a liquid form (as a shake) you will notice that the structure is more than two times as thick as the whey variant. Therefor, it gives you a more full and satisfied feeling after consuming. This thickness also results in a lower rate of digestion of it by the stomach. Casein provides your body with proteins even 7 (!) hours after consumption. The table below shows this process of protein time release of the different types of protein. You can clearly see that casein protein (the blue line) provides protein for a longer duration. 

Figure comparing the release time of different types of protein.

Which to use when

Studies show that both casein and whey are beneficial for building muscle when taken directly after training. But, it showed that because of the slow digestion of casein, this protein might not stimulate the muscle protein as powerful or as quickly as whey variant. Whey provides a direct boost of protein which makes it perfect to consume before, or right after working out. But, because of the slow digestions of the casein protein, the intake of this protein especially could be beneficial before going to sleep. This way your body gets the protein to stimulate muscle growth when the growth hormone is peaking (see my earlier post Why sleep is so important). 

Conclusion

Thus: Take whey protein before or after your workout and casein protein before you go to sleep. 

I just enjoyed my casein shake, cookies and cream taste, before I am up for bed! Yumm! Let me know which type of protein you take and when!

Sources:

http://www.bodybuilding.com/

http://www.muscleandfitness.com/