WHEY PROTEIN VS CASEIN PROTEIN
We get this query a lot of times which protein supplement to buy, the market is filled with different types of protein supplements like whey, casein, egg, pea, vegetable, organic etc. Today we will be discussing whey and casein protein, the similarity between them is both of them are derived from milk and also complete protein source ( complete amino profile ) But there are some differences also, the major being the absorption rate. Whey is a fast-digesting protein and casein is a slow-digesting protein. So, which one is better? Casein has been shown to provide the greatest benefit for increases in protein synthesis for a prolonged duration. However, whey protein has a greater initial benefit for protein synthesis. These differences are related to their rates of absorption. So, overall the benefits are the same and you can choose any of them. When to take? Whey protein supposedly considered being best taken after workout and casein before sleeping but the major focus should be on completing the protein requirement of the day rather than the best timing as the benefits are negligible. With those who are looking to gain muscle mass, distributing protein intake throughout the day would be ideal for maximizing muscle protein synthesis. Which one is high in satiety? Because of its slow absorption rate, casein has better satiety than whey and keeps you full for a longer period of time. In short, you can get either of them to complete the protein requirement of the day. Buying decision can be made on the basis of cost, taste, and protein per serving between these two I will cover the rest of the protein in my next post References - 1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761774/ 2.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/ Let me know what topics you guys want me to cover next Cheers!!