Which protein is casein or whey better? Which is better: casein or whey protein? What foods contain casein?

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!

Advertising is a word that does not evoke pleasant associations. Today, many of us have a negative attitude towards this kind of information. We are annoyed by advertising after every ten minutes of watching TV and annoying pop-up blocks on the Internet. But in bodybuilding, for those who are serious about their training, nutrition and supplements, watching ads is key to getting useful information.

Think for yourself. You'll never hear a car fan complain about a brand new Porsche ad in Top Gear magazine. Heck, you'll never see a pornography fan complaining about clips of Jenna Jameson's new video being advertised in Hustler magazine. Even for supplement savvy trainers, watching advertisements is a way to stay informed and keep track of what's available.

Many may be confused by the huge variety of protein available on the market today. So which protein is the best? Do you know the difference between whey protein and casein protein? Did you know that despite all the negative criticism, soy is an excellent source of protein for male athletes? And what protein is best for gaining muscle mass?

In the article we looked at the main types of protein supplements. Our guide to protein powders today will help answer the main question - which protein is better, and will also allow you to learn a lot of new things or refresh your existing knowledge about sports supplements, which every athlete should have in their arsenal.

#1 Cow's milk protein

Protein powders derived from cow's milk are the most popular today, and include whole milk, casein and whey.

Milk protein is separated from lactose and fats through a gentle filtration process that leaves milk's two main protein components intact. Of these two parts, casein is more preferable as it makes up about 80% of the total protein in milk, while whey is only 20%. Dairy proteins are good to use between meals and before bed because casein digests slowly and provides a constant supply of amino acids to the muscles. Since whole milk proteins also contain whey, which is quickly digested, these protein powders can be used pre- and post-workout. But they are not the best option due to their relatively low whey content.

Milk protein concentrate (MPC)

The protein content of BMP is about 80%, and the lactose content is approximately 5%. BMP is typically produced by ultrafiltration, which uses varying degrees of pressure to force the liquid (water) portion of the milk through a porous membrane. Proteins cannot pass through the membrane and are screened out for further processing, which usually involves evaporation and drying. The result is BMP powder.

Milk protein isolate (MPI)

MPI is obtained by precipitating the casein and whey proteins from skim milk. This uses diafiltration, a membrane process that uses water to flush out lactose. The result is a milk protein isolate that contains about 90% protein and very little lactose and fat.

Casein is the main protein component of milk, which exists in the form of tiny micelles (globules). They do not dissolve well in liquid and take longer to digest than whey or plant protein. Some forms take up to 7 hours to completely digest. This means that casein protein provides a slow and steady supply of amino acids to the body. Therefore, casein protein is best consumed between meals and before bed. A constant supply of amino acids into the body will help prevent muscle breakdown.

Casein protein in protein powders comes in the following forms:

Caseinate

When calcium, potassium and sodium are added to casein, caseinate is obtained. Caseinate typically contains more than 90% protein and, as the most soluble form of casein, mixes more easily in liquids. Therefore, many protein manufacturers prefer to use this particular form of casein in their products.

Micellar casein (MC)

MK is created by separating the casein portion of milk from lactose, fat and whey using microfiltration. This low-temperature process uses ceramic filters that do not denature (break down) the casein protein and remove large fat globules that ultrafiltration cannot get rid of. Micellar casein can form micelles even after rehydration, making MC difficult to mix in liquids, making it the slowest digesting of the casein proteins. For this reason, many protein manufacturers use MK in protein powders designed specifically for overnight use.

Hydrolyzed Casein Protein (HCP)

HCP is formed as a result of the hydrolysis of casein protein. Hydrolysis breaks down the bonds between amino acids, making protein chains short. Unlike other casein proteins, GC powders are quickly digested and absorbed, making them ideal for use in pre- and post-workout nutrition. Depending on how much protein is hydrolyzed, some powders that contain HCP have a bitter taste due to short protein fragments.

Unlike casein, whey proteins are very soluble in liquid, so they are digested and absorbed by the body very quickly. If you don't know which protein is better To take before and after workouts, your choice should be whey protein, since it is during these periods that it is very important to provide the muscles with enough amino acids. Whey protein includes various protein fractions, including:

1. Beta-lactoglobulin is the largest fraction of whey protein, it is rich in branched chain amino acids ()
2. Alpha-lactalbumin is a small fraction of whey protein that is easily and quickly digested and absorbed by the body
3. Bovine serum albumin - small protein fractions rich in the precursor glutathione, one of the most important antioxidants in the body.
4. Immunoglobulins (protein fractions that strengthen the immune system
5. Lactoferrin and Lactoperoxidase are protein fractions that are antimicrobial and support the immune system.

Whey protein in protein powders comes in the following forms:

Whey Protein Concentrate (WPC)

WPC is typically produced using ultrafiltration and diafiltration processes. These methods leave most of the protein fractions in the whey intact. Most WPCs contain 70-80% protein and therefore contain small amounts of carbohydrates and fat. While whey proteins are absorbed fairly quickly, WPC is the slowest available.

Whey Protein Isolate (WPI)

WPI is purer than WPC because the isolate is further processed through longer filtration and ion exchange chromatography (a technique that uses ionically charged polymers and chemicals such as hydrochloric acid and sodium hydroxide to separate the protein). Most HMB products are more than 90% protein. The downside is that some of the processing methods used to produce WPI remove some of the beneficial protein fractions. Due to its lower carbohydrate and fat content, WPI is absorbed slightly faster than WPC.

Whey Protein Hydrolyzate (WHP)

GSB is produced when WPC and WPI go through an additional hydrolysis step to break the amino acid bond. This makes it the fastest digesting protein in its series. Like hydrolyzed casein protein (HCP), HCP can have a bitter taste depending on the amount of protein that is hydrolyzed. But bitterness is not a minus. On the contrary, it indicates a larger amount of smaller protein fractions and thus makes GSB very quickly digestible. This is the best protein to buy for use immediately after training..

The two main proteins in goat's milk, like cow's milk, are casein and whey. Some people are allergic to a specific casein protein in cow's milk. This is what has sparked the recent development of goat milk protein powder. Another benefit is that the casein in goat's milk is much easier and faster to digest than the casein in cow's milk. Goat milk protein powders are good to use before and after workouts. There's just one downside: most are unflavored, so some people don't tolerate goat milk protein powders well without added flavor.

Most goat milk powders are produced in a manner similar to BMP (see above). Therefore, their protein content may vary. Most contain about 65% protein, with the rest being fats and carbohydrates.

Goat milk whey protein

Most goat milk whey powders are made by dehydrating the whey after separating it from the casein. Unlike cow's milk whey protein, this type of whey is only 15% protein, with the rest being carbohydrates. Thus, it is not the best protein supplement for gaining muscle. However, goat milk whey protein has a high mineral content.

Before whey became a thing, egg whites were considered the gold standard for protein powders. Still one of the best protein powders money can buy and provides benefits that whey cannot boast.

Egg White Protein Powder

Egg white remains one of the highest quality available today. It is a virtually carbohydrate- and fat-free supplement that is easily digested and absorbed. This is an excellent pre and post workout protein. It contains large quantities of sulfur-containing amino acids. These amino acids are critical to the body's hormone production pathways. This is an alternative for people who are allergic to cow's milk proteins and for those who do not regularly consume eggs.

Today, many egg white powders contain avidin, a glycoprotein in egg whites that removes biotin from the body (a vitamin that plays a critical role in the metabolism of fats, proteins and carbohydrates, which is essential for optimal health). Therefore, when choosing egg white protein powders, you should pay attention to the composition.

Soy Protein Powders

Soy protein is a complete protein that provides all nine essential amino acids. It is made using defatted soy flakes that go through a filtration process to remove the carbohydrates. The flakes are then dried to produce soy protein, which is rich in glutamine and arginine and is quickly absorbed. This makes it a good pre- and post-workout supplement. Soy protein also provides antioxidant benefits and many other health benefits. Many bodybuilders take it because it contains large amounts of isoflavones, which have estrogen-like effects on the body. They fear that isoflavones will compete with the anabolic effects of testosterone. However, research has shown that soy works as well as any other protein supplement and has no effect on testosterone or estrogen levels.

Soy protein in protein powders comes in the following forms:

1. Soy protein concentrate contains about 70% protein, with the rest being fats and carbohydrates. May cause gas in some people due to difficult-to-digest carbohydrates.

2. Soy Protein Isolate is made from soybean concentrate, which is further processed to remove most of the fat, carbohydrates and gas-forming factors to produce a high quality 90% protein.

Hemp Protein Powders

Most hemp protein powders contain about 50% protein, which is complete and consists primarily of edestin (about 65% of hemp protein) and albumin (about 35%). OH from hemp seeds by cold pressing. It is rich in branched chain amino acids (BCAAs), arginine, essential fatty acids (EFA) and fiber. Due to its fat and fiber content, this protein is good to consume before bed and between meals.

Since all proteins have individual benefits, your best bet, if you can afford it, is to buy a package of whey, casein, milk, egg, soy, and even hemp protein. Mix whey, egg and soy protein in a 1:1:1 ratio and drink 20-40 grams (1-2 scoops) first thing in the morning to stop the catabolism that has developed overnight. Use the same protein mixture before and after workouts.

Before bed, mix casein or milk protein with hemp protein and take 20-40 g to provide a constant supply of amino acids to the body to prevent muscle protein breakdown while you sleep. You can also use this mixture between meals.

A cheaper option is a blended protein powder, which already contains several different types of proteins. Make sure the protein contains whey protein along with others such as casein, egg or soy. They can be used at any time of the day and will provide you with both quickly digestible and slowly digestible protein.

You've been working out, paying close attention to proper nutrition, and staying committed to achieving good health and your fitness goals, but the question remains: how to increase your performance? The first thing to think about when answering this question is: am I getting good enough protein?

Most likely, you know that the ideal protein before and after a workout is whey. But what kind of beast is this? casein protein? What is its advantage over whey? And when is the best time to take this protein? We will address these questions in the material devoted to this rather rare type of protein.

Casein protein takes longer to digest

Not all proteins are created equal: soy, egg, dairy, animal and casein all have their own benefits. Probably the most important advantage of casein protein is its long absorption by the body. On the one hand, this may seem like a disadvantage - and it is...

Casein protein is absolutely not suitable for those moments when rapid absorption of protein amino acids is necessary, for example, after a workout or in the morning. But on the contrary, in moments of rest and recovery, on the contrary, it is more profitable for us to drink the protein that will gradually, over the course of several hours, supply our body with the necessary amino acids and protein.

Casein protein is a great choice before bed. All night our muscles will not be left without the amino acids necessary for their growth.

Solution: In the morning and after training, it is better to take whey protein. Before bedtime and on rest days - casein.

Excellent result

Do you want to build muscle mass in a short time? No problem! According to a recent study conducted in Texas, casein plays a critical role in muscle growth. The study involved 36 men who did strength training. Those participants who took both types of protein (whey and casein) achieved noticeably greater results than those who took only whey protein.

The study was carried out for 10 days and this period proves the irreplaceable role of casein in success.

Solution: It is better to take casein and whey protein simultaneously during the day.

Losing excess weight

Do you want to increase your chances of not only growing muscle mass, but also losing excess weight? Then you might be interested to hear the results of a study that was conducted in the Netherlands, which found that taking casein significantly increases metabolism during the night. Also, those who drank casein protein experienced a 33% increase in satiety levels.

In other words, we not only increase our metabolism, but also save on calories.

Solution: If you want to lose weight, take casein.

Reduced catabolism

It is known that catabolism- this is the opposite process anabolism. That is, if during anabolism muscles grow, and during catabolism they are destroyed. The great news is that casein protein fights catabolic processes in the body.

Help for teeth

What makes us cringe more than the thought of the dentist's chair? According to a study conducted in England, casein can reduce the number of visits to the dentist. It has become known that it is this protein that helps us protect tooth enamel from damage. Therefore, if you are a juice lover or can’t overcome the habit of drinking lemonade, then casein will help you reduce the negative impact of these drinks on your teeth enamel. What's not a great supplement for muscle growth?

Solution: casein will make your teeth better!

Casein is a complex protein found naturally in cow's milk and, in fact, serves as the main material for the production of cottage cheese and various types of cheese. Even the name casein itself is derived from the Latin word caseus - cheese. Casein protein accounts for about 70-90% of the protein profile of regular milk, while whey protein accounts for no more than 2-5%.

Casein protein is available as a sports nutrition supplement for weight gain. It is believed that, in contrast to casein, which is “fast,” casein has a long absorption rate and is called “slow.” Most recommendations suggest that casein sports supplements should be taken before bed and during periods of prolonged periods without food.

However, the evidence base for casein is controversial. Scientific research suggests that even the very division of proteins into “fast” and “slow” is very arbitrary. In addition, the experiments did not reveal any fundamental advantages of casein protein compared to other types of sports nutrition. Despite this, the cost of casein is usually significantly higher than the cost of isolate.

Casein and gluten: twin brothers

The behavior of casein in the stomach is similar to the behavior of casein, which is also a complex protein (the fundamental difference is that gluten is a plant protein, and casein is an animal protein). Both form clots, sticking the stomach contents together and slowing down the digestion of food. Traditionally, both casein and gluten have served as materials for the production of industrial adhesives.

Many nutritionists consider gluten to be the main enemy of health, linking it with obesity, weakened immunity and the development of inflammatory diseases of the gastrointestinal tract. Casein in its natural form (cottage cheese, cottage cheese) rarely provokes food allergies, but processed casein protein used in sports nutrition is increasingly considered a source of potential health hazard.

Is casein a slow protein?

The common belief about the slow rate of absorption of casein protein is based on scientific research conducted over 25 years ago. In this study, sixteen people were divided into two groups that took different types of milk protein on an empty stomach. The main indicator was the level of the amino acid leucine in the blood, measured twice per hour¹.

The graph on the left is the final results of the above-mentioned casein study, on the right is their interpretation in promotional materials. For “clarification,” casein advertising uses maximum values ​​rather than averages, creating an inaccurate impression of the huge difference. It is also interesting that the study did not study the effect of casein on weight loss or muscle gain.

Whey or casein: how are they different and what should you drink?

It is difficult to give a definite answer to the question of which is better - either. Let's look at the main features of both products and compare them.

Whey protein

Whey is a natural by-product obtained during the production of cheese from milk. The share of whey protein is about twenty percent of milk protein. Whey contains little fat and a large amount of lactose, vitamins, amino acids, and microelements. It also contains a semblance of serum albumin - this is lactalbumin.

It has been scientifically established that this product helps enhance protein synthesis, as well as strengthen the immune system. By increasing the volume of glutathione, it has a strong antioxidant effect. Glutathione is a tripeptide that contains the amino acid residues glycine, cysteine ​​and glutamic acid. It is found in the tissues of living organisms and plants. This substance protects muscles and other tissues of the body from oxidative stress. Thanks to glutathione, the required level of oxidation of individual chemical components is maintained.

The most saturated configuration of whey protein is a special isolate. It contains more than ninety percent protein. And quite a bit of carbohydrates and fats. In some cases there are none at all. The concentrate may have twenty-nine to eighty-nine percent protein. The exact volume depends on the composition. The volume of lactose and fat increases simultaneously with a reduction in the amount of protein in the concentrate. Hydrolyzate is another element. It contains whey proteins, they are broken down, which helps improve absorption.

pros

Absorbed in the shortest possible time, has antioxidant characteristics, strengthens the immune system, and helps strengthen protein compounds.

Minuses

There is no scientific basis for the fact that whey protein is effective in delaying the process of protein destruction.

Adviсe

Must be consumed during sports, before and after. This product is absorbed quickly.

Casein

Eighty percent of milk protein comes from this substance. It is known for its very good amino acid profile, anti-catabolic effects and slow absorption.

pros

Since casein produces clots in the stomach and is absorbed slowly, it helps provide an anti-catabolic effect. It contains enough calcium to maintain health in general and required for bone tissue in particular.

Minuses

If used before and after sports, slow absorption becomes a disadvantage - it does not allow amino acids to be delivered to the muscles as quickly as possible. Gas formation may occur in people who are lactose intolerant. Someone has an allergy that can lead to flatulence. Also, bloating may occur due to the fact that this protein contains a lot of sodium.

Adviсe

The optimal time to take casein is before a night's rest and during meals. If desired, you can combine it with other sources. If you want to speed up the process of increasing amino acids into muscles, then it is better to avoid casein.

What to give preference to?

There is still debate about which protein source is the most effective. The information above allows you to understand that each protein has pros and cons.

Yves Boirie, a famous professor, conducted a study in which healthy people took part, consuming enough protein. They didn't eat anything for ten hours. After this, they were given thirty grams of casein or the same amount of whey protein. Within sixty minutes after consuming these foods, the level of leucine in the blood reaches its limit. Thanks to whey protein, it was possible to achieve a higher maximum concentration of leucine. However, after four hours the reading returned to normal. People who consumed casein had lower maximum leucine concentrations. But even after seven hours the readings did not decrease.

Whey protein helps increase muscle mass, but has no effect on maintaining it. There is an increase in muscle protein synthesis by sixty-eight percent. Casein causes muscle breakdown, but has no effect on muscle growth. Due to the intake of casein, catabolism rates are reduced by thirty-four percent.

The experience of Yves Boiry testifies to the effectiveness of both products, as already noted. It is important to remember that the combined protein formulation does not have the same absorption profile. This can reverse its effects on muscle breakdown and muscle growth. Taking the above into account, it becomes clear that in order not to lose muscle it is not at all necessary to eat every three hours. Perhaps it was invented by nutritional supplement companies.

As a result of the use of these substances immediately after exercise, the total synthesis of muscle protein increases (the differences are minor). This is despite the fact that there are differences in the amino acid response profile.

Another study was conducted that revealed that for older people, whey protein may be more effective than casein. It is possible to slow down catabolism. But to confirm the dependence of the effect on age, it is necessary to conduct more detailed studies.