Protein shakes have been the buzz word in the fitness industry for quite some time now. Protein is an integral part of maintaining a sound immune system and essential for repairing and maintaining our body’s cells and muscles.
Most people get their share of protein intake through regular everyday meals. But, protein supplements, such as protein shakes, can help you meet your protein goals if you are looking for extra proteins for your workouts.
How does protein figure in your workout goals?
Protein requirements differ from person to person. However, if you are looking to reduce calorie intake and extend your workout sessions, you will need a source of energy.
This is where protein comes into play. When calorie intake or absorption is less, protein takes up the role of an energy provider. Athletes and people undergoing strength training need sufficient protein intake for tissue repair and fuel the breakdown of amino acids in the protein.
There are several protein supplements available in the market, including both plant-based and dairy-based varieties. Whey and Casein proteins are both dairy-based proteins. They are a by-product of the cheese-making process when you add enzymes to the milk. This makes milk solidify, to some extent, in a curd-like state which contains the casein protein. The liquid that is left contains the Whey protein.
Whey Protein Characteristics
- Whey protein gets absorbed into the blood system faster than Casein protein. Within 60 – 90 minutes, the bloodstream receives the maximum amount of protein it can absorb.
- Whey protein is best taken after an intense exercise session since the body will have exhausted its energy sources and absorption rates are higher after an exercise.
- It contains all the essential sulfur-based, branched-chain amino acids such as leucine, valine, and isoleucine, which are incredibly efficient in building and repairing tissues.
- Compared to casein, whey is more useful for building muscles since leucine initiates the muscle-building process.
- Whey protein supplements are known to carry active immunoglobulins that are highly beneficial to maintaining a healthy immune system.
- It has been shown to have antibacterial and antioxidant properties, which means it can check the growth of harmful bacteria in our system and reduces the chances of tumors in the body. The protein also enhances the absorption of several vitamins and minerals, most notably vitamin A.
- Whey protein is available in the markets in the form of protein isolates. These are composed of 90% protein and very little fat and lactose, protein concentrate in which the protein component is somewhere between 30% to 90%, and a higher level of lactose and fat, and a hydrolysate form which is considered to be faster in absorption.
Casein Protein Characteristics
- Casein protein gets absorbed into the body at a much slower rate than whey. For this reason, you should use casein protein right before sleeping or if you fast for long periods.
- It contains a lower amount of branched amino acids, slowing its absorption into the body. But when taken before sleep, it maintains a steady protein level in your system and slowly but effectively builds muscles while you are adequately rested.
- Casein protein contains peptides that help boost the immune system and assist in the digestion process. It is known to help control blood pressure and generally enhance your heart’s health by minimizing the risk of blood clots.
- Additionally, casein protein binds to calcium and phosphorus, accelerating their absorption into the bloodstream.
- Casein is available in a colloidal form called micellar casein. This version is particularly slow in getting digested and absorbed. Most people prefer it that way because it’s usually taken together with a quick-fix protein such as whey.
- Other forms of casein include caseinates combined with minerals such as calcium and sodium, and hydrolysate form, accelerating the absorption process.
Which is the better protein?
Both whey and casein are extremely rich and effective for muscle building, but they work differently at different rates. Your choice of protein should ideally depend on your lifestyle and your budget.
Protein powders are generally expensive, but between the two, Whey protein might be more affordable.
Whey protein is more palatable than casein and can go better with other substances.
Combining whey and casein proteins in your diet provides an effective way to maintain steady protein levels while also ensuring quick muscle building.
As mentioned, whey is best taken immediately after a workout, while casein works best during sleeping hours. Studies have shown that using both proteins can help build tighter, leaner muscles and enhance hormones that help metabolism.