Whey Protein vs. Casein Protein

By Walter Zinsmeister III - Added 1-8-08

Casein Protein

Casein is a slow-acting protein derived from milk and other daily products. Milk products contain two type of protein: whey and casein. Whey takes up to 20% of protein in milk, while the rest 80% constitutes casein. Casein protein is found in three forms, that is, micellar casein, calcium caseinate and protein isolate. Casein protein has biological value of 70 as compared to only 100 for whey.

An interesting thing about casein protein is the digestion rate. Comparative studies carried out on whey and casein protein has shown that when both are administered on workout session, whey protein indicates a stronger anabolic response. On the other hand, the casein protein response is amazing because the strength gain is twice of the whey protein. Unlike whey protein that stimulates protein synthesis in short term, casein protein provides a sustained release of amino acids, preventing muscle breakdown for long time. This makes casein protein a natural choice for the bodybuilders and workouts individuals.

Benefits of Casein protein
-Provide slow-acting protein that saturate and feed repairing muscles full of amino acids while you are sleeping at night.
-Help reduce muscle protein breakdown
-Help increase muscle protein synthesis

There are no major side effects of casein protein unless you are allergic to it. Do not take an overdose of casein protein supplements.

Casein is the most abundant protein in milk. It is relatively insoluble and tends to form structures called micelles that increase solubility in water. During the processing of milk, which usually involves heat or acid, the casein peptides and micelle structure become disturbed or denatured to form simpler structures. As a result, a gelatinous material is formed. This is the basis for why casein has a slower rate of digestion, and results in a slow but steady release of amino acids into circulation.

Whey Proteins

Whey protein has long been considered the "Gold Standard" of protein for serious athletes who work hard to develop and sustain a lean, strong and well-defined physique. Research studies support this belief. Athletes need more protein in their diet, often as much as twice the recommended daily allowance. The protein they choose makes a difference and here are several reasons why whey protein is a preferred choice for athletes of all types.

-Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance.
-Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.
-Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate.
-Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a "fast" protein for its ability to quickly provide nourishment to muscles.
-Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an anti-oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best.