Casein or whey protein. Which is better: casein or whey protein? Effect on potency

Casein is a complex protein found naturally in cow's milk and, in fact, serves as the main material for the production of cottage cheese and various kinds cheese. Even the name casein itself is derived from the Latin word caseus - cheese. Casein protein accounts for about 70-90% of the protein profile of regular milk, while whey protein accounts for no more than 2-5%.

Casein protein is available as sports nutrition for mass gain. It is believed that, unlike, which is “fast”, casein has a long absorption rate and is called “slow”. Most of the recommendations say that sports supplements with casein should be consumed at bedtime and during periods of prolonged absence of food.

However, the evidence base for casein is controversial. Scientific studies show that even the very division of proteins into “fast” and “slow” ones is very arbitrary. In addition, as a result of the experiments, no fundamental advantages of casein protein were revealed in comparison with other types of sports nutrition. Despite this, the cost of casein usually significantly exceeds the cost of the isolate.

Casein and gluten: twin brothers

The behavior of casein in the stomach is similar to that of , which is also a complex protein (the fundamental difference is that gluten is a vegetable protein, and casein is an animal protein). Both form clots, sticking together the contents of the stomach and slowing down the digestion of food. Traditionally, both casein and gluten have served as materials for the manufacture of technical adhesives.

Many nutritionists consider gluten to be the main enemy of health, associating obesity, weakened immunity and the development of inflammatory diseases with it. gastrointestinal tract. Casein in its natural form (cottage cheese, cheese) rarely provokes food allergies However, processed casein protein used in sports nutrition is increasingly being viewed as a potential health hazard.

Is casein a slow protein?

The common misconception about the slow digestion rate of casein protein is based on a scientific study conducted over 25 years ago. In this study, sixteen people were divided into two groups, taking different type milk protein on an empty stomach. The main indicator was the level of the amino acid leucine in the blood, measured twice an hour¹.

The graph on the left is the final results of the aforementioned casein study, on the right is their interpretation in promotional materials. For “illustrative” advertising of casein does not use average values, but maximum ones, forming a not entirely accurate impression of a huge difference. Interestingly, the study did not at all examine the effect of casein on weight loss or muscle gain.

Would you like to know which of these two proteins is best suited for your tasks? In that comparative review there are answers to all your questions.

Whey and casein proteins are among the most popular protein supplements on the market, and for good reason. Both are high quality, highly bioavailable complete proteins that are extremely rich in branched chain amino acids (BCAAs), making them great for muscle growth and recovery.

However, despite the fact that both proteins are obtained from milk, there are certain differences between these muscle growth counterparts.

Both whey and casein are dairy-based proteins derived from the cheese-making process. In fact, all dairy products contain a mixture of both whey and casein. Milk is approximately 80% casein and 20% whey.

Whey protein is known as the "fast brother" because it is quickly digested. Casein, in turn, is a "slow brother", as it is digested gradually.

Although both of the pair are high in amino acids, whey protein is considered the more anabolic (muscle-building) milk protein due to its ability to quickly increase amino acid levels in the blood, which is needed to trigger muscle protein synthesis.

At the same time, casein is considered an anti-catabolic, or muscle-repairing protein, as it provides a steady stream of amino acids for a long time, curbing the breakdown of muscle tissue.

In order for muscle tissue to grow, protein synthesis must exceed its destruction. Since whey protein increases protein synthesis and casein prevents muscle breakdown, both proteins, when used wisely, can help build muscle mass.

Whey Protein

In order for this protein to be digested, absorbed into the blood, got into the tissues of the body and assimilated, it takes only 20 minutes. Within an hour, it will be spent on the synthesis of each protein or oxidation. It's incredibly fast compared to casein or even food protein from food.

It is this sudden increase in amino acids that stimulates muscle protein synthesis. Whey protein quickly shifts the balance from muscle breakdown to synthesis in order to get you out of a catabolic state like the one you get into when you lift weights.

Casein

When using casein maximum level the content of amino acids in the blood and protein synthesis is achieved in 3-4 hours. However, this peak is not even close to whey protein.

But that's good too. Although casein does not increase amino acid levels as much, it significantly slows down the rate of protein breakdown, protecting already existing muscles.

When to take which protein

The fast-digesting nature of whey protein makes it a great pre-, during, or post-workout option as it will quickly fuel your muscles with minimal GI stress (unless you have problems digesting milk, otherwise dairy proteins should definitely be avoided).

In turn, casein is best used before fasting, such as going to bed or a long day filled with many meetings, since the slow release of amino acids contributes to the feeling of satiety. You can also add it to meals.

Slow digestion may be undesirable before or after a workout when you are trying to get amino acids fast, but when it comes to preventing hunger and catabolism when the goal is to get rid of fat, then this becomes an advantage.

Blending whey protein and casein

Some also like to mix both proteins after a workout. The idea is that in this way you get both fast and long-term amino acids.

However, others are convinced that mixing these two protein powders blunts the amino acid surge from whey protein and slows down its absorption. Try both approaches to find out what works best for you. Most importantly, make sure you get plenty of amino acids.

Amino acids in protein powders

When protein products start touting how high a particular amino acid is or that they have a better amino acid profile, ignore the hype. It does not matter. The amino acid profile only becomes important when comparing proteins from different origins. And since both casein and whey protein are derived from milk, their amino acid profile will be essentially the same.

How to use casein and whey protein powders

Whey protein is incredibly versatile: it mixes great with water or milk, and it also pairs great with oatmeal, Greek yogurt, peanut butter, or your favorite protein shake. If you love baking, try one of the many recipes using whey protein powder.

Casein protein is great for a pre-bed snack. Simply mix it with a little water or milk to make a casein pudding, add it to Greek yogurt (which is a great source of casein on its own), or make a fancier snack with casein and whey protein blend recipes.

Casein and whey protein research

The study involved healthy subjects with a normal protein intake. After a 10-hour fast, they were given either 30 g of whey protein or 30 g of casein protein.

Blood leucine levels peaked an hour after both proteins were consumed. However, the whey protein group peaked at a higher level and returned to baseline after four hours. The group that received the casein protein peaked at a lower level, but did not return to the initial levels until seven hours later.

Whey protein improved protein synthesis by 68%, but did not affect its destruction. Casein reduced protein breakdown by 34%, but did not affect its synthesis.

The study points to the benefits of both proteins, as discussed earlier. Keep in mind that a mixture of protein powders (as opposed to single protein supplements) will have different absorption rates, which can affect protein synthesis and breakdown.

Based on the information from the above study, the common recommendation to eat every three hours in order not to lose muscle can be questioned. By taking protein supplements, especially casein, you can maintain longer elevated level amino acids between meals.

Interestingly, another study concluded that taking any type of milk protein post-workout resulted in a similar increase (no significant difference) in net muscle protein balance, resulting in net muscle protein synthesis despite differences in the pattern of amino acid responses. in blood.

This means that while it is preferable to take whey protein during workouts and casein during fasting periods, the most important thing is to get enough protein in general, whether it be from whey protein, casein, vegetable protein powder, or any other source of protein.

Casein protein is the most popular type of protein for mass gain. This is due to the fact that the supplement was widely advertised as a slow source of protein or "night protein". Nevertheless, casein has become popular even among those who are losing weight, as it saturates the body for a long time, preventing overeating, has a high biological value and is quite democratic in price. But is it worth taking it for weight loss? To do this, it is important to evaluate its composition.

What is casein and how is it obtained?

Casein is a complex protein found in milk as calcium caseinate. Casein is obtained in the process of curdling milk with special enzymes. It has a complex structure and, when it enters the stomach, precipitates, which is digested on average 5-6 hours. This makes casein an indispensable source of amino acids, gradually released over a long period of time.

Features of casein protein and differences from whey

Considering that casein can be digested up to a maximum of 8 hours, it is called a slow protein. While, with a simpler molecular structure, it is absorbed in 1-1.5 hours. Thus, after taking whey protein, the body receives amino acids for a shorter period, which is why whey is valuable as a quick protein to close. And the long digestion of casein in the stomach provides replaceable and essential amino acids, and most importantly, prevents the breakdown of muscle fibers at night.

The benefits and harms of casein protein

Benefits of casein for athletes:

• It takes a long time to digest, on average from 5-6 hours, up to a maximum of 8. This makes casein valuable for preventing catabolism at night, avoiding protein breakdown during an overnight fast.
• Allows, providing the body with amino acids long time.
• Allows you to lose weight with the right intake and low-carbohydrate diet, saturating the body for a long time, preventing overeating.
• Suitable for a snack between meals, as well as before training.
• Casein is well tolerated, except for those who are contraindicated in milk sugar (lactose).
• It dissolves well in water, milk and juice.

Disadvantages of casein:

• Not suitable for taking in the morning after waking up, as it acts slowly, not having time to prevent the production of cortisol, unlike whey protein varieties.
• Contraindicated in people who are lactose intolerant.
• May cause digestive disorders. Possible side effects- Nausea, diarrhea, bloating.
• Contains milk sugar, carbohydrates and fats, so it is not suitable for athletes on a strict diet.

How to take casein for weight loss

Before taking casein, you should carefully read the composition. This type of protein is not refined from fats, carbohydrates, including milk sugar, for example, like. Accordingly, the casein indications for use in weight loss, as it dulls the feeling of hunger, is more like a publicity stunt. After all, when working on relief, you should completely remove simple carbohydrates, which are contained in casein.

If the conditions of the diet are not so rigid and there is a need to get the body in shape without setting narrow limits in nutrition, casein can be consumed 1 serving in the morning, before or after training, diluted with water or low-fat milk. If you use casein before training, then the body will receive amino acids throughout the session. After training, casein is completely absorbed, like carbohydrates, continuing.

How to take casein for mass gain

In addition to proteins, you need carbohydrates and fats to gain mass. Only with the right ratio of BJU will the result be visible, and casein is a small share of success in building new muscle fibers. For these purposes, casein acts as an anti-catabolic and is necessary, first of all, for taking before bedtime.

Casein can also be taken throughout the day as a meal replacement. But in this case, casein cannot be the only additive, since fast proteins are also needed.

A serving of casein diluted in milk should be consumed daily at bedtime.

Serving and measuring spoons vary from manufacturer, so follow the instructions for use on the package and do not exceed dosage.

Another portion can be consumed on training and rest days as needed if it is not possible to eat when hungry. Additionally, banana or juice can be added to casein.

Rating of the best manufacturers of casein protein

1. Optimum Nutrition 100% Casein Gold Standard. American casein is a top seller and a favorite of athletes around the world. It has a high biological value. Has a wide variety of flavors. The approximate cost for 1820 grams is from 2000 rubles.



2. Weider Day & Night Casein. The German manufacturer took care of creating high-quality casein protein with good solubility and yoghurt consistency. The approximate cost for half a kilogram is from 1150 rubles.



3. Dymatize Elite Case. The product contains the most complete and most digestible amino acid composition. A serving contains 24 grams of casein protein, including as much as 10 grams, calcium (half the daily value). The cost for 920 grams is about 1890 rubles.





4. QNT Casein Protein. Belgian casein is the lowest calorie and economical casein among the favorites. The approximate cost for 908 grams is from 2050 rubles.

Conclusion

No matter how they say, casein is still more suitable for athletes who want to increase muscle mass. In addition, new forms of casein, like micellar, can be digested for up to 12 hours, which is necessary to prevent catabolism at any time of the day. When it comes to weight loss, casein is not free of sugar and other carbohydrates, compared to whey protein. Therefore, for these purposes it is more expedient to take whey protein isolate.

About casein in video format

We have already talked about soy protein and egg albumin. And now, finally, we have come to the one that can be called the best in terms of price-quality ratio, optimal, oddly enough, both when losing weight and when gaining mass. These are whey protein and casein.

In fact, these are two different proteins obtained different ways. What unites them is that they are both made on the basis of milk (usually cow, rarely goat). In fact, both are excellent in terms of amino acid content, both for weight loss and weight gain, but some properties differ, and this should be taken into account when choosing based on your goals.

Let me remind you that when losing weight against the background of any diet, we have a protein deficiency, and this is fraught not only with loss muscle mass(which means a very ugly appearance, flabbiness and lethargy), but also a wide variety of diseases. Plus, more energy is spent on the processing of proteins than fats and carbohydrates. Under such conditions, the body begins to actively use up the "strategic reserve" - ​​the very hated fat on the body. Well, to everything else, protein reduces excess appetite.

Well, now let's figure out which protein is best suited for what purposes.

What is whey protein

Whey protein, as its name suggests, is derived from whey. More specifically, it is a highly concentrated whey protein blend. This is the so-called fast protein - that is, the protein that is absorbed by the body as quickly as possible. It quickly builds up the ideal blood levels of important amino acids, making it ideal for muscle-building workouts. In addition, it provokes the production of insulin, which has an anabolic effect.

Types of Whey Protein

Whey protein is available in different forms - it can be a concentrate, isolate or hydrolyzate.

The concentrate is the cheapest. Within three to four hours, it is absorbed by approximately 90%.

The isolate is distinguished by a higher degree of purification, as well as a higher biological value. It contains up to 97% pure protein, and it is absorbed by 90% in about three hours.

Hydrolyzate is the most expensive form of whey protein. It is a protein that is partially fermented for maximum absorption. It is in this form that the protein most strongly increases insulin secretion. That is, when gaining muscle mass, it makes sense to choose it, but when losing weight - no.

Examples of whey protein. The Best Whey Proteins

Ideally, men prefer to choose soy-free foods, as soy contains phytoestrogens. But in practice, most manufacturers refine the product, in addition to whey protein, the soy content is usually extremely low.

In the table, in addition to whey protein based on cow's milk, goat whey protein is included. This is a great option for those who have cow's milk allergy.

What is casein

Calcium caseinate, or casein, is obtained from the enzymatic curdling of milk. And it is a slow protein. In the stomach, it forms a kind of clot, which is digested slowly and provides the body with the amino acids it needs for the whole day. Its anabolic effect is less pronounced than that of whey protein, so it is less suitable for men, but ideal for girls. As a bonus, casein suppresses excess appetite.

This protein is literally made for us girls. On top of that, there are usually many different flavors in the lines - and often it's really delicious! If it’s a problem for you to live without sweets while on a diet, just read the protein flavor options. Lose weight tasty and with pleasure!

Micellar casein is best absorbed. It's usually tastier, by the way. True, and it costs a little more.

Examples of casein protein. The Best Casein Proteins

Complex proteins

As we have already found out, both whey protein and casein have their pros and cons, but both of them can be taken both as part of a weight loss program and for gaining muscle mass. For the first, it is better to choose casein, for the second - whey protein. For women, casein is most often preferred.

But there is another option - these are complex proteins. They contain a combination of fast and slow proteins - that is, most often casein and whey protein, to which vegetable proteins can be added. Such products have best qualities all types of protein - that is, they act simultaneously quickly and for a long time. A complex protein is especially recommended for girls when losing weight. For men, when gaining mass after training, fast protein is more useful.

Here in the table is also presented goat milk protein for allergy sufferers.

Harm and side effects

Concerning possible harm from consuming casein, whey or any protein in general - in the vast majority of cases we are talking about popular myths. Proteins are made from food raw materials, they do not contain hormones or steroids.

In some cases, individual and allergic reactions are possible. Although whey and casein protein contain a minimum of lactose, people with intolerance to this enzyme are better off choosing other types of protein.

In rare cases, digestive disorders, constipation are possible.

With the correct use of whey protein and casein, customer reviews are always the most positive.

When and how to take whey protein and casein. Dosage

It is worth remembering that in any case, it is desirable to obtain about half of the protein from food (meat, eggs, dairy products, legumes, etc.). That is, it is undesirable to neglect protein foods either when gaining mass or when losing weight, even if you drink protein.

The easiest way to drink protein is to add it to water or milk (milk tastes better). We shake in a shaker, we get a cocktail. Although protein can be mixed with almost anything, it is added to ice cream and even baked goods (but you shouldn’t do this when losing weight, of course). You can experiment - mix in a blender, for example, vanilla protein and milk with fresh strawberries or raspberries, with other fruits. Makes a great protein dessert.

The dosage recommended by the manufacturer should not be exceeded. Do not get poisoned, of course, but too much protein at one time is still not absorbed. You can get indigestion, but you need it? Usually recommended portions of 30-35 g per reception.

Protein can be drunk several times a day - in the morning, an hour before training and as snacks in between meals. Food should remain fractional!

Before training, a fast or combined protein is preferable, especially when gaining mass. When losing weight, you can limit yourself to slow.

If you can't resist late-night visits to the refrigerator, you can substitute a protein shake for a late dinner (two hours before bedtime). Only for this, be sure to use a slow or combined protein - it will eliminate the feeling of hunger for the whole night.

Bodybuilders seeking to gain muscle mass use sports nutrition, including protein. Novice athletes often buy the first product they come across without understanding the types. protein shakes and their features. Let's try to understand the difference between casein and isolate - two popular types of proteins.

Casein protein

Casein protein contains up to 80 percent of milk protein. It has a good amino acid composition, long digestibility and a good anti-catabolic effect. Important advantages include the fact that in the stomach this sports nutrition forms clots and is slowly absorbed, saturating the body for a long time. It contains a lot of calcium, which is necessary for maintaining healthy bones.

Isolate

Protein isolate is almost the purest protein (more than 90 percent of it). This feature is due to the unique production technology of the substance, during which all carbohydrates and fats are carefully removed. The production process involves multi-stage filtration and microfiltration, as well as the use of ion exchange technology.

Video

What to choose - casein or isolate?

Many bodybuilders argue which sports nutrition is better - casein protein or isolate, what's the difference? It is not easy to give a definite answer, since each product has its pros and cons, so you should focus on your goals.

Research by Yves Bouari

A professor named Yves Bouari conducted a special study involving healthy people with normal protein intake. They refused to eat for ten hours, after which they received 30 g of isolate or 30 g of casein.

According to the results of the experiment, it turned out that the concentration of leucine in the blood reached its maximum limit within an hour after taking both types of sports nutrition. The isolate provided a higher peak concentration of leucine, but after 4 hours the indicator decreased to the initial value. In the case of casein, the concentration was slightly lower at the peak, but the level of leucine did not fall to the lower limit even after 7 hours.

The isolate stimulates a set of muscle mass in its pure form (muscle protein synthesis increases by 68%), but cannot maintain it. As for casein, it reduces the breakdown of muscle tissue (catabolism drops by 34% after taking it), but it has almost no effect on muscle growth. The experiment proved the strengths of casein and isolate, and you can choose what is more important to you.

Research by Kevin Tipton

Dr. Kevin Tipton, Ph.D., conducted a study of casein and isolate, which proved that the use of these types of sports nutrition after training causes approximately the same increase in total muscle protein synthesis. This process does not depend on differences in the amino acid composition of casein protein and isolate.

The researcher also noted that the isolate is better for older people to slow down catabolism than casein protein. Studies aimed at confirming or refuting this fact have not yet been conducted, so there is no exact information.

Summing up

As for the isolate, it contributes to the rapid build-up of muscle mass and provides normal tissue nutrition immediately after training. In addition, protein isolate strengthens the heart, normalizes the functioning of the intestines and normalizes the functioning of the uterus, since all of them are partly composed of muscle tissue.