Whey Protein or Casein: Which is Better for Gaining Mass? What is casein? How to take casein protein correctly? Which protein is casein or whey better?

• 1 Why do you need this or that protein?
• 2 Why do you need Whey Protein?
• 3 Why do you need Casein Protein?
• 4 Whey Protein V/S Casein Protein
• 5 What do you want to achieve in terms of physical results?
  • 5.1 Conclusions

Good day to all! In this article we will talk about which protein to choose, “fast” or “slow”, and in general, whether you need to take any of these protein supplements. By fast protein we mean whey protein, which consists of protein with a high rate of absorption by the body. ,By slow protein we mean casein protein, which has a very low biological value of the product, which is why it is slowly, or rather gradually, absorbed by our body over 4-6 hours. Let's talk about everything in order.

Why do you need this or that protein?

In principle, special protein supplements are not such a necessary factor for building muscle mass or losing weight. The name itself already contains the whole meaning of this product. They are produced by various companies under different brands, but they have only one goal - to help the athlete achieve a certain result. This is not a mandatory product that everyone needs, it is a SUPPLEMENT. That is, it is of secondary importance. Every athlete should focus exclusively on consuming natural, proper and balanced food, and protein can be taken when, for some reason, you do not have time to eat or recover after an intense workout.

For example, the gym is too far from home and it takes a long time to get there to recover and close the protein-carbohydrate window. In this case, sports supplements come to our aid. I took a shaker with me, 40-50 grams of protein mixture, added water, stirred and the cocktail was ready. Another way out is that you can always take food with you in a special container and after training immediately go to the locker room and have a hearty meal. It all depends on your desire. In fact, the ideal option is definitely a food container.

However, there are also situations when a person, after a hard day of work, goes straight to training, and he does not have the opportunity to prepare food. In this case, of course, the best option is to take protein with you. You will not carry food with you all day, especially in the hot season, when such necessary products as meat, fish, and various cereals spoil very quickly.

In general, situations are different and you can always find a rational solution. The human factor often plays a decisive role - laziness. Many people simply don’t want to bother with cooking for the whole day and so on. Be that as it may, you must remember that protein is just an additive to the main food, but not the other way around.

It is also wrong when a person spends his last money on buying sports nutrition, instead of taking meat, various cereals, fruits and vegetables. In my opinion, this cannot be done. Buy sports nutrition only when you have money for both food and supplements. Otherwise, always give preference to natural food.

Now you know why protein is used. Let's take a closer look at what slow and fast protein is and whether it's worth buying these supplements, or are we just being scammed out of money.

Why do you need Whey Protein?

This high-absorption protein is necessary to provide the body with the necessary amino acids in the shortest possible time. That is, after an intense workout in the gym, when the body needs nutrients for recovery, whey should be consumed.

Also, this protein is very useful after a long sleep. After waking up, our body is almost completely exhausted, so to avoid catabolism, you can drink a whey cocktail immediately after sleep. Of course, as mentioned at the beginning of the article, we must not forget about normal nutrition. Ideally, everything looks something like this:

That is, if you drank prot, this does not mean that you can safely forget about food. In addition, make sure that there is no excess of nutrients. So that you don't simply throw money away. Before purchasing supplements, you need to calculate how many nutrients you need to consume per day in order to build muscle or lose weight. By nutrients I mean proteins, fats and carbohydrates. If you can easily get the required amount of BJU from food, then there is no need for protein at all. If you are already a fairly experienced athlete who needs a fairly large amount of protein, then simply distribute your daily diet correctly. For example, you need to consume 220 grams of protein per day. Well, you take it, make a menu so that you get about 140-180 grams of protein from the food you consume, and the remaining 40-80 grams you get from protein. Everything is quite simple.

This topic can be considered for a very, very long time, and one article will not be enough. Therefore, we will not dwell on this issue, since this is not what the article is about. I think it’s clear why whey protein is needed. Now let's talk about casein.

Why do you need Casein Protein?

If whey provides a quick supply of proteins to the body, then with casein protein it is not so simple. Due to its structure, it is absorbed an order of magnitude longer than whey. The question is why would anyone buy a protein like this. Let's figure it out.

There are situations when a person simply does not have the opportunity to prepare food for himself and have a satisfying meal in the near future. Or take, for example, the period when a person is sleeping. Imagine that for the next 8-10 hours while you sleep, not a single piece of food will enter your body. Especially when you consider the situation when you did an intense workout at the gym that same day. It is clear that during sleep all vital processes slow down significantly. But it is during sleep that our body has the ideal opportunity to direct almost all its resources to restoring the body after a hard workout. To have something to guide you, you need to have a hearty meal 2 hours before bedtime. It is advisable to consume exclusively food that contains slow carbohydrates and protein with a low absorption rate. So, it is the target protein that will supply our body with useful amino acids for recovery over a long period of time during sleep that is contained in casein protein. Again, if possible, give preference to natural products, for example: cottage cheese, lean meat (3 hours before bedtime) and various cereals - consume these products. You can also combine casein protein with natural foods. If you train after 20.00, the situation is completely different. For late workouts, you need to make some adjustments to your diet after a late workout. To do this correctly, read this article - “What should you eat after a late workout?”

You get the main point. Casein is used if you are unable to eat in the next 4-6 hours. In addition, by consuming casein protein, not only does it supply our body with a certain amount of high-quality protein, which has a positive effect and accelerates the fat burning process, it also removes the feeling of hunger for a long time. If a person is losing weight, such a protein would be a good addition to the menu.

Whey Protein V/S Casein Protein

Let's look at the pros and cons of fast and slow protein using an infographic as an example.

What do you want to achieve in terms of physical results?

It all depends on what you want to get in the end. In principle, for all the purposes that were listed in the infographic, both proteins can be used. To gain muscle mass, you can combine the intake of both types of protein. For example, drink casein: before work or bedtime, and whey: after waking up, before and after training.

You can also use both prots for weight loss. However, if you want to buy one thing, then casein is better suited for this purpose.

Both casein and whey can be used to maintain fitness or increase strength. The main thing is to combine them correctly.

conclusions

We have already covered all other points from the infographic. We can move on to conclusions. As you understand, these two proteins can complement each other perfectly for different purposes. The main thing is to combine these supplements correctly.

As for whether it is necessary to buy this or that protein, it has already been said that this is not at all necessary. The most important thing is proper, natural nutrition, and supplements fade into the background. Personally, I advise you to go heavy on food if you don’t have the means to buy both. If your financial situation allows you to buy various supplements and not skimp on food, then everything is in your hands.

Sincerely, Site Administration!

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:

1. 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.
2. 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.
3. Hydrolyzed protein– obtained during the process of hydrolysis of casein. 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

1. 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.
2. 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.
3. 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.

Casein protein is the most popular type of protein for bulking. This is due to the fact that the supplement was widely advertised as a slow source of protein or “night protein”. However, casein has become popular even among those losing weight, as it saturates the body for a long time, preventing overeating, has a high biological value and is quite affordable in price. But is it worth taking it when losing weight? To do this, it is important to evaluate its composition.

What is casein and how is it obtained?

Casein is a complex protein found in milk in the form of calcium caseinate. Casein is obtained during the curdling process of milk with special enzymes. It has a complex structure and when it enters the stomach it precipitates, which takes an average of 5-6 hours to digest. This makes casein an indispensable source of amino acids that are gradually released over a long period of time.

Features of casein protein and differences from whey

Considering that casein can be digested for a maximum of 8 hours, it is called a slow protein. While, with a simpler molecular structure, it is absorbed in 1-1.5 hours. Thus, after taking whey protein, the body receives amino acids for a shorter period of time, which is why whey is valuable as a fast protein for closing. And the long digestion of casein in the stomach provides replaceable and essential amino acids, and most importantly, prevents the breakdown of muscle fibers at night.

The benefits and harms of casein protein

Benefits of casein for athletes:

• It takes a long time to digest, on average from 5-6 hours, up to a maximum of 8. This makes casein valuable for preventing catabolism at night, avoiding protein breakdown during overnight fasting.
• Allows, providing the body with amino acids for a long time.
• Allows you to lose weight with proper intake and a low-carbohydrate diet, saturating the body for a long time, preventing overeating.
• Suitable for a snack between main meals, as well as before training.
• Casein is well tolerated, except for those for whom milk sugar (lactose) is contraindicated.
• Mixes well in water, milk and juice.

Disadvantages of casein:

• It is not suitable for taking in the morning after waking up, as it acts slowly and does not have time to prevent the production of cortisol, unlike whey varieties of protein.
• Contraindicated for people who are lactose intolerant.
• May cause digestive disorders. Possible side effects are nausea, diarrhea, bloating.
• Contains milk sugar, carbohydrates and fats, so it is not suitable for athletes on a strict diet.

How to take casein for weight loss

Before taking casein, you should carefully read the composition. This type of protein is not free of fats, carbohydrates, including milk sugar, for example, like. Accordingly, the indications for use of casein for weight loss, since it dulls the feeling of hunger, is more like an advertising ploy. After all, when working on relief, you should completely remove simple carbohydrates, which are contained in casein.

If the diet conditions are not so strict and there is a need to get the body in shape without setting narrow limits in nutrition, casein can be consumed 1 serving in the morning, before or after training, diluted with water or low-fat milk. If you consume casein before training, then the body will receive amino acids throughout the entire workout. After training, casein is completely absorbed, like carbohydrates, continuing.

How to take casein for weight gain

To gain weight, in addition to proteins, you need carbohydrates and fats. Only with the correct ratio of BJU will the result be visible, and casein is a small part of the success in building new muscle fibers. For these purposes, casein acts as an anti-catabolic and is necessary, first of all, to be taken before bed.

Casein can also be taken throughout the day as a meal replacement. But in this case, casein cannot be the only additive, since fast proteins are also needed.

A portion of casein diluted in milk should be consumed daily before bed.

Portions and measuring spoons differ from manufacturer to manufacturer, so you must follow the instructions for use on the package and do not exceed the dosage.

Another portion can be consumed on training and rest days as needed, if it is not possible to eat when hunger strikes. Additionally, banana or juice can be added to casein.

Rating of the best casein protein manufacturers

1. Optimum Nutrition 100% Casein Gold Standard. American casein is a top seller and a favorite of athletes around the world. Has high biological value. Has a wide variety of flavors. The approximate cost for 1820 grams is from 2000 rubles.



2. Weider Day & Night Casein. The German manufacturer took care to create high-quality casein protein with good solubility and yogurt consistency. The approximate cost for half a kilogram is from 1150 rubles.



3. Dymatize Elite Casein. The product contains the most complete and most digestible amino acid composition. A serving contains 24 grams of casein protein, including as much as 10 grams of calcium (half the daily value). The cost for 920 grams is about 1890 rubles.





4. QNT Casein Protein. Belgian casein is the lowest calorie and economical casein among the favorites. Approximate cost for 908 grams from 2050 rubles.

Conclusion

No matter what they say, casein is still more suitable for athletes who want to increase muscle mass. In addition, new forms of casein, like micellar, can be digested for up to 12 hours, this is necessary to prevent catabolism at any time of the day. When it comes to weight loss, casein is free of sugar and other carbohydrates compared to whey protein. Therefore, for these purposes, it is more advisable to take whey protein isolate.

About casein in video format

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 dairy “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 hourly 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 extra 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.

Michael Gundill
IM No. 2, 1999

Distribution of Protein Intake for Fast (Anabolic) or Slow (Anticatabolic) Absorption.

Evolution in thinking about protein

Protein was previously considered an inert raw material necessary for building muscle mass. Bodybuilders took protein supplements to make sure their muscles were getting enough raw materials to grow quickly. Scientists, however, did not support this view and argued that bodybuilders do not need more protein than the average sedentary person. Then they discovered that resistance training increases the body's need for protein, and began to suggest that bodybuilders increase their protein intake.
More recently, science has established that proteins are not inert raw materials. They can directly cause muscle growth without the participation of hormones or even training. It has been shown that the amino acids that make up proteins can directly modulate the intercellular pathways responsible for muscle growth.(1) Intravenous infusion of amino acids to patients suffering from various injuries has helped speed recovery and preserve muscle mass. Studies conducted on bodybuilders have shown that consuming protein immediately after exercise significantly accelerates growth.

Absorption rate

You've probably heard about the existence of fast and slow sugars. Some carbohydrates are absorbed faster than others, which affects their role in the body. This is especially true for blood sugar levels - i.e. glycemia - and insulin secretion. The glycemic index shows the relative absorption rate of different carbohydrates. Knowing about fast and slow sugars, you probably haven’t heard about fast and slow proteins. This is not surprising, since this issue was studied very little before the French study. Here's the main rationale behind the experiment: Since the rate of absorption of carbohydrates determines their effect on the body, it is possible that the effect of proteins in the body also depends on the rate of their absorption.(2)

Real Study

The subjects for protein research are usually sick or injured patients. Amino acids are often administered intravenously. As a result, it can be very difficult to predict what the results of these studies will be when applied to healthy bodybuilders. This study, however, is an exception. The study was conducted on young, healthy people who were not involved in bodybuilding. And, most importantly, the proteins were taken in the form of dietary supplements.
Researchers compared the effects of consuming 30g of whey protein and 30g of casein protein. (2) One group of people drank whey while the other drank casein.
Previous studies have shown that whey protein is absorbed quite quickly. (3) It was used as a fast protein. Because casein protein is digested more slowly, it has been used as a slow-release protein. As expected, 100 minutes after consuming the protein, blood amino acid levels were much higher in the whey group than in the casein group. On the other hand, 300 minutes after protein intake, blood amino acid concentrations returned to previous levels in people in the whey group, while they remained elevated in the casein group. The results supported the hypothesis that whey protein can increase blood amino acid levels very quickly. Unfortunately, due to its rapid response, whey formula is unable to maintain elevated amino acid levels over the long term.
Casein works differently: the amino acids formed from casein enter the bloodstream very slowly and have a long-lasting effect, while amino acid levels remain elevated much longer. This difference, although seemingly insignificant at first glance, is likely to have a major impact on protein utilization in the future. The reason for this is the following.

Protein and anabolism

Your muscle mass is affected by two different factors: the rate of anabolism, which increases muscle, and the rate of catabolism, which decreases it. These two processes constantly occur in the muscles. If the rate of anabolism is higher than the rate of catabolism, then you are gaining mass. If your catabolic rate is higher, you lose mass. Of course, you always want to minimize protein breakdown, but you can only increase muscle mass through a very strong anabolic reaction. Thus, it is best to concentrate on increasing anabolism rather than decreasing catabolism, since it is very rare to do both at the same time.
The difference in the rate of absorption of these two proteins is reflected in the rate of anabolism and catabolism. Between 40 and 140 minutes after ingestion, whey protein increased anabolism by 68%, while casein increased protein synthesis by only 31%. This proves the superiority of whey protein over casein when it comes to increasing protein synthesis. Whey protein is twice as powerful as casein in terms of protein synthesis, but the resulting increase in amino acid levels in the blood is temporary. Thus, the anabolism caused by whey protein will decrease as the level of amino acids in the blood drops.
In other words, whey protein is an anabolic substance, but its effect does not last long, while the effect of casein on anabolism is much less pronounced.

Protein and catabolism

Don't forget that protein metabolism also has a significant impact on your bodybuilding performance. In the study, whey protein intake did not significantly affect protein metabolism. Thus, the metabolic rate remained slightly elevated. In contrast, casein supplementation caused a progressive but prolonged decline in the rate of catabolism between 120 and 420 minutes.
This shows that casein is superior to whey protein in preventing protein catabolism.
Consider the long-term anti-catabolic effect of casein versus the short-term anabolic effect of whey protein. Therefore, the researchers concluded that casein outperformed whey protein within seven hours of ingestion. Please note: If you only eat 30g of protein and then don't eat anything for seven hours, it is better to choose casein over whey protein due to its long-acting properties. Of course, if the researchers had stopped the experiment two hours after dosing, they would have come to the opposite conclusion. They would prefer whey protein due to its fast absorption rate and strong anabolic properties.
The study shows two important points. First, the rate of protein absorption has a major impact on anabolism and catabolism. Secondly, although whey protein and casein are closely similar and have been used indiscriminately to date, we are dealing with two completely different supplements with radically different properties. It is up to you to learn how to make the most of these properties.

When should you take whey protein?

Since whey protein is a good protein synthesis stimulant and acts very quickly but has a short duration of action, you may choose it when the anabolic response needs to be fast and strong. There are two specific times of day when this can be important: early in the morning and immediately after training.
1) Whey protein in the morning. When you wake up in the morning, the rate of protein synthesis is very low, while the rate of protein breakdown is very high. (4) This unfavorable situation is caused by prolonged fasting at night. If you want to quickly build a significant amount of muscle mass, then increasing anabolism immediately after waking up is of great importance.
Eating casein in the morning will be counterproductive for two reasons. First, its delayed action prevents it from immediately converting a highly catabolic state into one that promotes muscle growth. Secondly, casein will not increase anabolism sufficiently, which is what you need during breakfast. So, whey protein is the best option to take in the morning.
2) Whey protein immediately after training. The very first effect that training has on muscles is a reduction in anabolism. It is quite obvious that muscles do not grow during training, but after. Taking protein immediately after training is an effective way to reverse the training-induced decline in anabolism. Additionally, since protein has a significantly greater impact on muscle synthesis immediately post-workout than at any other time of the day, whey protein, due to its speed and strength, will provide greater synergy with training to enhance protein synthesis.
It is clear that reducing protein metabolism after training in itself will not greatly speed up the recovery and renewal of damaged muscle fibers. Therefore, casein is not the best protein to use immediately after training. Its slow-acting and mild anabolic properties are not what your tired and damaged muscles need.

When should you take casein protein?

Casein is not an inferior protein at all. The simple fact is that the properties of whey protein better suit the needs of muscles in the morning and immediately after training. There are other periods of time when casein is more suitable for muscles.
Casein's slow absorption gives it long-lasting anti-catabolic properties. This property of protein allows you to minimize the loss of muscle tissue during times when you cannot eat for several hours; for example, at night, when you go six to ten hours without eating.
This long fast means that your anabolic process will slowly decline while catabolism progresses. This is the reason why you wake up in such a catabolic state. Moreover, cortisol levels increase overnight. In order to build muscle in such a hostile environment, you need effective, long-lasting anti-catabolic protection. Whey protein won't do the job - so sometimes it makes more sense to use casein.
To shorten the time between lunch and your morning whey drink, it's a good idea to drink a protein drink right before bed - a casein drink. However, you should avoid carbohydrates during this time as they tend to increase fat.
An even better option is to wake up at night and drink another casein drink. If you find it difficult to get up on your own at night, here is an easy way. Drink plenty of water in the evening. Your bladder will make you wake up. Drinking a casein drink while you're up will only take a couple of minutes - and you'll sleep better knowing your hard-earned muscles are protected from overnight catabolism. In addition to this, you will increase your daily protein intake with this additional low-calorie food.

Whey Protein: Only for the Most Committed Bodybuilders

Due to its fast-acting nature, whey protein is not as easy to handle as casein. Although it causes a rapid increase in amino acid levels, it also causes them to quickly decrease after some time. Thus, you should be very careful with the timing of your protein powder intake. If you are a beginner and care little about your diet, eating irregularly, with long breaks and only three times a day, then casein with its long-lasting effects will, of course, be more suitable for you. However, if you are a dedicated, muscle-hungry bodybuilder who eats frequently and at regular intervals, you will benefit more from using both casein and whey protein, taking each at the optimal time of day.

1. Brambilla, E. (1996). Amino acids stimulate protein anabolism via p70 S6 kinase phosphorylation. Diabetologia. 39 (supple 1):A55.
2. Boirie, Y. (1997). Dietary protein quality influences post-prandial protein utilization. Reprod Nutr Dev. 37:337.
3. Boirie, Y. (1996). Acute postprandial changes in leucine metabolism as assessed with an intrinsically labeled milk protein. Am J Physiol - Endo & Metab. 34:E1083.
4. Pacy, P.J. (1994). Nitrogen homoestasis in man: the diurnal responses of protein synthesis and degradation and amino acid oxidation to diets with increasing protein intakes. Clin Sci. 86:103.