Most of us do not have any clue as to what is more important whey or casein protein. To start with, these casein and why are the same since they are both proteins, but they are not the same when it comes to functions.
Our bodies need protein to recover after exercise, in building lean muscles, to end the catabolism process and to supplement our bodies with energy. The mentioned things are just a few of what protein does for our bodies. If you are active and wants to build muscles, it is recommended that you consume two grams of protein/pound of body weight each day.
Below are facts to give a good comparison of whey and casein protein and in how to properly use them.
What is Whey Protein?
One of the proteins you find in milk is whey protein and comprises about 20% of the proteins. Whey protein is a result from the process of cheese making. This protein is easily absorbed; it takes about 40 to 60 minutes to be absorbed and released after consumption.
Since whey protein is easily absorbed, it is considered as a good source for branched chain amino acids, and it is a great source of protein to consume after a tough workout. Since the body is primed from a hard workout, taking whey protein is ideal to begin the rebuilding of muscles.
Every morning after waking up is another perfect time to take whey protein. After sleeping, the body is in the mode of starvation and has also begun with the process of muscle breakdown or catabolism. This means that the body breaks down proteins as a source of energy. To the stop the catabolism process and turn the anabolism process back, taking whey protein is the best choice.
If you are planning to buy whey protein supplement powder, whey protein isolate and whey protein isolate are the two most common.
Whey Protein Concentrate
Of the two types of whey protein, whey protein concentrate is considered as the least pure. The quantity of protein can greatly differ from one source to the next. Concentrated whey protein usually contains 29% to 89% of protein.
A lot of the protein powders you buy in the market comprises mostly of protein concentrate with a few isolate added.
Since whey protein is less pure, it is usually not that expensive. In our present economic environment, cheaper is a good thing.
Whey Protein Isolate
The purest form of the two is whey protein isolate. This type of whey protein roughly contains 90% of pure protein. Whey protein isolates have low levels of fat and lactose.
The low levels of lactose in whey protein isolate make it ideal for lactose intolerant people to take protein supplements and not experience any problems.
Due to its pure nature, whey protein isolate is a lot expensive. It is usually priced around 20 to 50 dollars for a container weighing two pounds.
What is Casein protein?
Another protein found in milk is casein protein. It is 80% of proteins found in milk. Thru a process identified as ultra filtration, casein protein is being filtered from milk. Casein protein is very slow when it comes to digesting and will from a gel in the stomach that absorption and release usually takes 4 to 7 hours.
Due to its slow nature of absorption and release, casein protein is ideal to take before going to bed. This protein can give the body a constant supply of protein and needed nutrients while you are sleeping and significantly slowing the catabolism process.
You can take casein protein the whole day long to constantly supply the muscles and maintain anabolism running.
For a two pound container, casein proteins are more expensive costing around 20 and 60 dollars.
Whey protein is better when it comes to protein recovery and casein protein is good when it comes to sustaining protein.
After your hard work out and after waking up early in the morning, take whey protein to halt the catabolism process and to maintain those hard earned gains, take casein protein.
If you want the best out of your proteins, it is advisable to take both types of proteins in good balance. Just work hard and take your supplement at the proper time with the right protein type, you are surely on the better path of having great health.
References:
- Whey Protein May Beat Casein after Workouts http://www.webmd.com/fitness-exercise/news/20110819/whey-protein-may-beat-casein-after-workouts
- Whey vs. casein protein http://www.nutritionexpress.com/showarticle.aspx?articleid=787
- Whey Protein vs Casein Protein and Optimal Recovery http://www.nsca.com/education/articles/whey-protein-vs-casein-protein-and-optimal-recovery/
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