Prohormone & Designer Steroid Articles
Whey versus Casein Protein: What's the Difference?Casein Protein
Casein proteins are commonly found in mammalian milk, making up 80% of the proteins in cow milk and between 20% and 45% of the proteins in human milk. Casein supplies amino acids; carbohydrates; and two inorganic elements, calcium and phosphorus.
The casein molecule has an ability to form a gel or clot in the stomach, which makes it very efficient in providing nutrients. This clumping or clotting mean casein protein is able to provide a sustained slow release of amino acids into the blood stream, sometimes lasting for several hours, meaning better nitrogen retention and use by the body. Plasma immunoreactive IGF-1 concentration in rats given a casein diet was higher than that in rats given a soya-bean-protein or protein-free diet. Because of its slow digesting properties, casein is widely used between meals and before bed to help bodybuilders maintain muscle in an anabolic state.
Casein has a structure similar to gluten. Casein is often listed as sodium caseinate, calcium caseinate or milk protein. These are often found in energy bars, drinks, and packaged goods. A small fraction of the population is allergic to casein.
Whey Protein Whey protein is a mixture of proteins isolated from whey, the liquid material created as a by-product of cheese production. Some rodent suggest whey protein may possess anti-inflammatory or anti-cancer properties; however, human data are lacking.
Whey protein is commonly marketed and ingested as a dietary supplement. Although whey proteins are responsible for some milk allergies, the major allergens in milk are the caseins.
Whey is left over when milk coagulates. It contains everything that is soluble from milk. It is a 5% solution of lactose in water, with some minerals and lactalbumin. Processing can be done by simple drying, or the protein content can be increased by removing lipids and other non-protein materials.
The effects of whey protein supplementation on muscle growth in response to resistance training are debatable. One study demonstrated some increase in lean body mass and strength in men supplementing whey protein vs. no supplementation, while another study found greater increases in strength in a group supplementing whey compared to another group supplementing casein, which could be evidence of whey protein's superior amino acid profile.
Some people experience digestive issues following consumption of whey protein powder. These may include gas, bloating, cramps, tiredness, weakness, fatigue, headaches, and irritability. One of the possible causes is lactose intolerance. Undigested protein in the colon will undergo bacterial fermentation which leads to the production of, among other things, gas and fatty acids.
Whey or Casein? As far as benefits, they both (depending on the brand) provide quality protein with all the essential amino acids. More people tend to be allergic to casein than whey, although lactose intolerance can effect users of whey more then casein.
With that in mind, which one you use depends on personal preference. Whey digests quicker more easily, while casein can provide a longer lasting "drip" feed of protein to your muscles.
General use among the worshippers of Brodin, the God of Iron, says to use whey both before and after your workout (at least 1 hour before and right after) because it can provide a quick boost, and to use casein before bed or on rest days to keep a steady supply or protein to the muscles.
I'm a big fan of homemade "protein pudding", and I can tell you from personal experience that casein makes a smoother, better tasting protein pudding than whey. Comments on Whey versus Casein Protein: What's the Difference?
No comments have been entered!
only members can add new comments