There are so many different variations of protein powders available to buy and choosing the right one for your needs can be a very difficult task when you don’t really know what the differences between each various different protein powder.
More than likely you have heard of whey protein is that is the most popular type of protein powder and one that is recommended most. However, there is also casein protein powder which is just as good as whey but has a different purpose in this article we will look at casein in more details to help you understand how you can effectively use casein in your diet and whether if you need it at all.
What Is Casein Protein?
Casein protein powder is a slow-digesting protein that is made from milk, just like whey protein is. This is because these two products are the only proteins that milk contains. While the proportion of whey is 20%, 80% of milk protein comprises of casein.
There are two forms of casein, which include micellar and hydrolysate. While micellar serves to be the most popular type, hydrolysate also offers an array of advantages. The key difference between the two types of casein is that the former digest at a slow rate, while the latter is predigested and is absorbed quickly by the body.
Apart from containing a variety of essential amino acids, casein protein is also a hub of micronutrients like calcium. Moreover, it contains significantly less carbohydrates and fats, which is good for people who want to reduce fat and carbs in their diet
Uses of Whey and Casein
Even though whey and casein have starkly different rates of digestion, they are used for similar purposes.
While whey is perfect for quick muscle growth owing to its fast rate of absorption, casein succeeds in aiding muscular development in the long run. This is because casein protein powder takes longer to break down and, hence, stays in your body for over seven hours.
This provides your organs with a steady supply of the much-needed amino acids. This feature allows the product to initiate protein synthesis while preventing muscular breakdown which is common among athletes and bodybuilders. Hence, whey can be taken right before a workout and casein right before going to sleep for optimum effect.
Both whey and casein play an integral role in making sure that your weight is maintained and does not suffer any sudden increases. If you combine the intake of the two supplements with vigorous exercise, you can achieve effective weight loss.
Both casein and whey mainly contain protein, which comprises most of the calorie intake of the product. Since the two products do not include a lot of carbs and fats, consuming the supplements will allow you to meet your daily calorie requirement without consuming nutrients that may cause weight gain.
Casein and whey are also fulfilling in nature. Therefore, you are bound to feel satiated once you have consumed either supplement. This significantly reduces the likelihood of you wanting to reach out for junk food or a midnight snack. As whey and casein work by curbing your hunger, you will eat less and maintain your desired weight.
As you can see, the main benefit of casein protein powder is that it stays longer in your system, this keeps your body in a positive nitrogen balance and your body has a supply of amino acids to tap into over a longer period of time with casing.
Does this mean casein is better than whey protein? Not really, as whey protein is a very good protein powder to have after your workout when your body is begging for amino acids to begin to repair broken down muscles quickly as possible.
Both whey and casein a very good protein powder, one isn’t necessarily better than the other they just have different purposes, but at the same time supply your body of high-quality amino acids to build muscle.