What’s the Difference Between Casein and Whey Protein

What Is Casein Protein?

Casein protein is one of the most popular types of proteins found in any food. Casein protein is made from milk or cream. The main components are caseins (milk proteins) and whey proteins. They both have similar properties but there are some differences between them:

• Caseins contain more than 20 amino acids while whey contains only 8 amino acids. • Caseins are considered “slow digesting” because they take longer to break down into amino acids. • Caseins are absorbed faster than whey.

Why Should You Care About Casein Protein?

Casein protein is used in many foods such as cheese, ice cream, yogurt, meat substitutes like Soylent and even desserts like cheesecake. There are several benefits of using casein protein:

• Caseins have been shown to improve muscle mass and strength gains when compared with other forms of protein. • Caseins are less expensive than whey. • Caseins have a lower glycemic index than whey. • Caseins have no known side effects and may provide health benefits for those suffering from certain diseases.

How Does Casein Protein Work?

Casein protein is a fast absorbing protein which means it absorbs quickly into your blood stream and can reach maximum levels within 30 minutes after ingestion. Some research has even shown that casein can decrease feelings of hunger for several hours after ingestion.

However, casein and whey are best known for their ability to improve muscle growth, strength and recovery when taken before and after resistance training.

Who Can Benefit From Using Casein Protein?

Anyone who wants to build muscle mass, increase strength, prevent catabolism, lose weight or anyone with an active lifestyle can benefit from using casein protein.

What Are The Best Ways to Use Casein Protein?

The best way to get the most out of your casein protein is to use it before bed and after a workout. Other than this, you can use casein as a meal replacement whenever needed. We recommend mixing 25 grams of Pro Complex.Casein in 400-500ml of water, milk or your favorite beverage. You can also mix Pro Complex.Casein with Pro Complex Gainer for increased calories when you need them.

When trying to lose fat, you may want to drink casein before bed since it can limit the amount of fat you burn while sleeping.

What Are the Casein and Whey Protein Blends?

A blend is a combination of different protein sources which complement each other. Blends are popular because they offer a more balanced intake of amino acids. There are several blends on the Pro Complex.Protein page such as Pro Complex.Gainer, Pro Complex.Muscle and Pro Complex.Cuts. Each blend is unique so be sure to read the description before choosing the right one for you.

Does Casein Protein Have Any Side Effects?

Since casein is made from milk, some people may experience bloating, nausea or diarrhea if they have lactose intolerance. If this happens, try using whey instead.

How Should You Take Casein Protein?

We recommend dissolving 25 grams of casein in 400-500ml of your preferred beverage. This can be done either in a shaker or any other type of container. If you’re using a blender, be sure to add some type of fluid to your shake otherwise the powder won’t dissolve. Be careful when adding casein to hot beverages as it may clump up or even solidify if the liquid is too hot.

Sources & references used in this article:

Emulsifying properties of whey protein and casein composite blends by M Britten, HJ Giroux – Journal of Dairy Science, 1991 – Elsevier

Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise by KD Tipton, TA Elliott, MG Cree… – … & Science in …, 2004 – pdfs.semanticscholar.org

A comparison of whey to caseinate by SM Phillips – … Journal of Physiology-Endocrinology and …, 2011 – journals.physiology.org

Physical characteristics of yoghurts made using exopolysaccharide-producing starter cultures and varying casein to whey protein ratios by T Amatayakul, AL Halmos, F Sherkat, NP Shah – International Dairy Journal, 2006 – Elsevier

Slow and fast dietary proteins by G Frühbeck – Nature, 1998 – nature.com