They're two of the most popular kinds of protein supplement on the market, but what's the difference between whey and casein proteins? They have a lot in common, but there are also a few important differences. Before you reach for a protein powder, it's best to have a basic idea of which one is better suited to your needs.
Similarities Between Casein and Whey Proteins
First, both casein and whey are derivatives from milk and naturally produced during the process of making cheese. Every dairy product in your kitchen contains some blend of casein and whey; milk is about 20% whey and 80% casein.
Casein and whey proteins are both great sources of nutritionally-complete protein, as they contain essential amino acids the body is incapable of producing on its own. They both aid in muscle development and repair, but there are some important differences.
Which Protein is Right for Me?
Choosing between protein powder types is really a matter of balancing the qualities of both types against your immediate needs.
Whey protein, which is quickly and easily digested, also aids in building lean muscle because it promotes a relatively quick spike in amino acids, which act as a catalyst for muscle protein synthesis. This makes it a great choice before, during or after a gym visit because you'll get the protein and amino spike you need with very little risk of gastro-intestinal discomfort. Research published in the Journal of Sports Science and Medicine indicates whey protein has an exceptionally high biological value of 104. Casein isn't used quite as efficiently by the body, with a value of 77.
Casein protein reaches your stomach and is digested very slowly, compared to whey. Because it takes anywhere from five to seven hours to fully digest, it's a good choice for pre-fasting supplementation. If you're heading into a long day of work with no real break in sight, for instance, casein protein gives your body access to a steady stream of amino acids while helping you to feel full for a longer period. Because it’s harder for the body to digest, it can also put strain on your gastrointestinal tract and cause discomfort.
Pinup Girl Protein is a great source of versatile whey protein your body can easily digest. Paired with a good diet and workout regiment, protein supplements can help you reach your fitness goals while also helping to guard against muscle tissue loss.