Whey Protein vs. Casein Protein: Which Is Best For What?

When you go supplement shopping, have you ever actually looked at what type of protein you’re buying? I typically purchase whey protein, but there are other proteins out there, specifically casein.

As humans, we can break down all the different types of protein, but for this article we will keep it simple and look at the two most-purchased proteins - whey and casein. You will learn how each protein acts in the body and how each has a unique benefit to you as an athlete.

The Science of Protein

All proteins contain carbon, hydrogen, oxygen, and nitrogen. Some proteins even have sulfur in them. These elements make up the building blocks of proteins - the amino acids. There are twenty basic types of amino acids.

Proteins are composed of both essential and nonessential amino acids:

• Essential amino acids must be obtained through food as the body cannot synthesize these.
• Nonessential amino acids are still important to construct our body’s proteins. The name just means it is not necessary for us to ingest them because our bodies can synthesize them.

The Effects of Calorie Intake and Training

Protein can be metabolized as a source of energy when you are experiencing a negative caloric balance. That means when you eat fewer calories than you expend.

There is an inverse relationship between your caloric intake and your actual protein requirement. When caloric intake goes down, protein requirement goes up and vice versa. In addition, individuals who have a negative caloric balance and consume lower-quality proteins will need an even higher amount of protein than would normally be consumed.

"There is an inverse relationship between your caloric intake and your actual protein requirement. When caloric intake goes down, protein requirement goes up and vice versa." 

For athletes, protein requirements are increased due to training. Both aerobic endurance training and resistance training can increase protein need. For aerobic athletes, protein is required for tissue repair and the use of branched-chain amino acids for fuel. For strength athletes, protein is required for tissue repair, along with the maintenance of a positive nitrogen balance.

Okay enough of the biology, right? Let’s get down to the meat and potatoes of this article - should you use whey or casein protein and why?

Whey Protein - The Facts

You will see whey protein the most in the supplement stores. Whey is a component of cow’s milk and accounts for about 20% of its protein content. Interestingly, most whey is produced as the byproduct of cheese manufacturing. (Remember Little Miss Muffet?)

Whey protein includes all the essential amino acids (remember those?) and is especially high in branched-chain amino acids, which are key for muscle protein synthesis. Whey protein has more sulfur-containing amino acids than its counterpart, casein. Because of this trait, it has a slightly higher level of biological utilization than other proteins.

"Interestingly, most whey is produced as the byproduct of cheese manufacturing."

Whey is considered a fast protein source. It digests fairly quickly, which causes a rapid increase in amino acid levels in the body. After consuming whey protein, blood amino acid levels peak at around sixty to ninety minutes after ingestion. This peak is short lived and is not sustained past two to three hours.

When protein floods the body with amino acids in this way, some of the protein is oxidized or wasted as excess. Since whey protein is so quickly digested, this is the protein you want to use right after your training session. This is because your muscles have broken down from your workout, and since whey protein is so fast acting, it can aid in muscle repair by increasing muscle synthesis.

Casein Protein - The Facts

This type of protein is the most abundant form in cow’s milk, accounting for about 80% of its protein content. All forms of casein contain a high-quality blend of essential, nonessential, and branched-chain amino acids. Unlike whey, casein contains a fairly low percentage of branched-chain amino acid and has a lower biological utilization rate.

Casein is a slow-digesting protein. The body digests casein’s amino acids in a steady manner that keeps their levels well maintained after ingestion. Thus, casein produces a stable elevation of amino acids that lasts for up to seven hours.

Casein does not have an amino acid spike like whey protein does. Therefore, less protein is oxidized or wasted. Because of this, casein increases protein synthesis to a lesser extent than whey, but reduces whole body protein breakdown. Casein produces greater positive overall protein balance compared to whey. Casein is usually known as “anti-catabolic” because of this slow acting nature.

Casein is ideal for nighttime use or as a meal replacement, when you know you will not eat for three hours. Since casein is so slow acting, it is not ideal for your post-workout protein. This is because your muscles will not get the immediate benefit of muscle repair shortly after exercise, like they can with whey ingestion.

Casein is better used at bedtime. While you sleep, you have the greatest opportunity for muscle repair, and casein can aid in that type of repair throughout the night since it produces seven hours of steady elevation of amino acids.

Protein and Appetite

Many people use proteins as a way to suppress appetite or as a way to replace a meal. Is one better than the other in this regard?

The British Journal of Nutrition did a study to answer this question. The object of the study was to compare the effects of hydrolyzed casein (HC), intact casein (IC), and intact whey (IW) on energy expenditure (EE) and appetite regulation.

In this randomized, cross-over study, 24 overweight and moderately obese young men and women consumed three equally active dietary treatments that varied in protein source. The study was conducted in a respiration chamber, where energy expenditure, substrate oxidation, and subjective appetite were measured over 24 hours at three independent visits.

The results showed no difference in dietary treatments between 24 hours and the period after dinner or lunch when it came to energy expenditure or appetite regulation. But the study did show that lipid oxidation (fat loss/waste) - estimated from the respiratory quotient, which is used in calculating basal metabolic rate - was found to be higher after the consumption of intact whey than the consumption of hydrolyzed casein during the daytime, as well as after breakfast meals.

"So basically, none of the proteins tested varied when it came to regulating appetite or increasing your body’s energy expenditure. But they did differ when it came to fat loss."

So basically, none of the proteins tested varied when it came to regulating appetite or increasing your body’s energy expenditure. But they did differ when it came to fat loss.Based on this study, it seems you may have more fat-burning capabilities if you ingest intact whey in the morning.   

Summary

Many people in the fitness realm use some sort of supplementation on a daily basis. Protein is by far the most popular. But if you don’t know what type of protein you are consuming, you might be getting in the way of your own fitness goals.

To keep it simple:

• Whey is perfect for the morning hours and as your post-workout protein for muscle repair.
• Casein is perfect for your nighttime muscle repair.

Also, just like any other food or substance you put in your body, always choose a quality protein. You will usually regret if you go cheap.

RELATED: What effect does the timing of nutrition have on its effectivity?

References:

1. Bendsten, LQ. et.al “Effects of Hydrolyzed Casein, Intact Casein, and Intact Whey on Energy Expenditure and Appetite Regulation: a Randomized, Controlled, Cross-Over Study.” The British Journal of Nutrition (2014): 1412-1422, accessed November 16, 2014, doi: 10.1017/S000711451400213X.

2. Llewellyn, W. Sport Supplement Reference Guide. (Florida: Molecular Nutrition, 2009), kindle edition.

3. Baechle, Thomas R., Earle, Roger W. (2008). Essentials of Strength Training and Conditioning. Nebraska. Human Kinetics 207-208.

4. Tate, P., Seely’s Principles of Anatomy and Physiology. (New York: McGraw Hill Companies, 2012), 37-38, 694.

5. Abrahams, P., How the Body Works. (New York: Metro Books, 2007), 260.

Dietary Supplements vs Food - Do We Have a Winner?

What are dietary supplements?

Any food that supplements the diet and contains 'dietary ingredients', for example:

• Vitamins
• Minerals
• Amino acids
• Herbs
• Enzymes

Dietary supplements are intended to be food substitutes, they cannot match the benefits that whole foods provide.

Whole food benefits

Complex foods – contain a variety of macro- and micro-nutrients which work together to provide benefits.

Essential fibre – fibre naturally occurs in foods providing numerous benefits including digestive health, diabetes prevention and satiation (which helps with weight management).

Dietary supplements in athletes

Vitamins and minerals:

Immuno-suppression affects athletes undergoing strenuous physical activity; this compromises the immune system causing increased susceptibility to illness and infection.  Therefore, the recommended daily intake of vitamins and minerals is higher for athletes than the general population.  However, consuming a balanced diet with sufficient energy intake should account for this increased requirement and therefore healthy athletes should not need to take additional vitamins or minerals in supplement form.

Additional supplementation may be required by certain athletes:

• Athletes who are 'making weight' – those on a calorie deficit diet and therefore not consuming the quantity of food necessary to provide the required vitamins and minerals may need additional supplementation.
• Athletes with food intolerance/allergy – medical conditions may affect how the body absorbs or uses nutrients consumed and therefore supplements are required to maintain a balanced diet.

Protein:

Protein occurs naturally in foods such as meat, nuts and dairy products (milk, eggs) but it is often used as a supplement among athletes in the form of powder.  Protein is vital for preventing muscle breakdown and aiding muscle recovery and therefore intake both pre- and post-exercise is important for athletes to maintain a high performance level.

It is recommended that an individual wanting to build muscle should consume 0.7g of protein per pound of body weight per day.  For a 170lb individual this could amount to 119g of protein – the equivalent of 2 chicken breasts, 3 eggs and a 6oz steak – this not only contains a lot of other ingredients including cholesterol, fat and saturated fat, (adversely affecting body composition), but is also very expensive.  Protein is essential to aid recovery, but all athletes require a different amount of protein depending on their level of activity, intensity and goals.  Protein supplements offer a convenient, quick alternative with few added ingredients.

Furthermore, whey – the most popular protein supplement – is rapidly digested and absorbed by the body, whereas protein obtained from natural food is absorbed much more slowly.  Muscles need protein in the first 30 minutes post-workout for recovery and to prevent break down and thus whey is vital for muscle building.  As whey protein is rapidly absorbed, it will be used by the muscles quickly and therefore additional protein intake is required.  A high protein meal consisting of whole foods, 1-2 hours after exercise will provide the slow-release protein needed to fuel the muscles for hours and thus maintain lean body mass.

Future trends

Although protein is the most popular supplement in the sports industry, anti-oxidant (AOX) based supplements are predicted to grow in popularity in the coming years.  AOX are vital to protect the body from free radicals – chemicals which accumulate throughout the body.  Free radicals are produced naturally by the body through metabolism and immunity, but they are also produced via contact with cigarette smoke, radiation, pollution and endurance exercise.  An accumulation of free radicals can cause illness and infection in an individual.

Regardless of how much protein an athlete consumes, if they are constantly ill they will not be able to perform to their maximum potential and therefore they will not be able to build muscle.  AOX supplements aimed at athletes are likely to become hugely popular in the future.

This post was written by Sam Innes and is part of the Macro Man online fitness blog!

10 Things I Know About Protein That You Don't

1. There's No Such Thing as Undenatured Whey Protein

Here's a fact: all whey protein sold in the United States needs to first be pasteurized. Even at the lowest temperature, that means subjecting the whey protein to a level of heat that will cause changes in some of the fractions. This doesn't mean that the protein is useless or won't give you all of the benefits you see touted in advertisements and studies. It just means that undenatured is a meaningless concept when we're talking about whey protein sold legally in the United States. So unless you're clued into the whey protein black market or some whey protein-selling crime syndicate, you're not getting undenatured anything.

  

1.5. If Your Favorite Brand Sells Bioactive Peptides, Find a New Brand

Bioactive whey peptides are protein fractions that cause a measurable biological response in the body. Maybe it's enhancing the immune system or increasing pumps (for teh gainz). Those peptides come from protein. They come from the protein you buy from that same company.

See, every pound of protein might sell for $5 at the manufacturer level, but it also might contain $10 worth of peptides in 1/10th of the weight. So they strip all of those awesome peptides out, thereby losing .50c from the protein itself, but in the process they earn double the money from the sale of the peptides they removed. You get the completely denatured protein (stripped of every biologically active peptide they could mine), and they sell you back the peptides in another product (or in the same product, claiming that they have “added peptides”).

2. Cold Filtered Whey Is Still Heated

“But my whey can't be denatured from heat, it's cold filtered,” I hear someone saying. That's nice. But cold filtered is the actual filtering process that concentrates the whey into the final percentage of protein (typically +80%). The filtering has nothing to do with the fact that most manufacturers who “cold filter” their whey are still flash pasteurizing it at the highest possible temperature beforehand. Why? Because it only takes fifteen seconds to flash pasteurize whey and it takes fifteen minutes to pasteurize it at the lowest heat levels. So you can produce more whey if you only take 1/60th of the time at this stage of processing.

3. GMO/Grass-Fed Laws Are Stricter Overseas

Oh, so your whey comes from New Zealand, and you're bragging about it being non-GMO and free range and all that good stuff? Guess what? All whey from New Zealand is going to be non-GMO and free range. Their laws are far stricter than the ones in the good ol' United States, so it's a bit redundant to talk about how great your New Zealand whey is when every gram of dairy the country produces is just as good. I lived in Auckland, New Zealand, and I've been to the dairy farms, and you're from Maine, so you're probably going to have to take my word on this one.

4. No Studies Ever Compared Grass-Fed Whey to Grain-Fed Dairy

Don't get me wrong, I believe that grass-fed dairy (and beef for that matter) is superior to grain-fed. But there are no direct studies comparing them in athletes or in an exercising population. There is tons of evidence showing grass-fed animals (and their meat products) are healthier, but none on dairy in athletes. It makes a much bigger difference with meat, where the fat content can be radically altered by diet, or even with whole fat milk. But with a good whey protein, we're talking about a gram of fat per serving. So while I still prefer grass-fed (everything), this is based more on inductive reasoning than hard and fast studies that examine these parameters in athletes.

5. A 100% Hydrolyzed Whey Protein Doesn’t Exist

I've seen studies that use thirty to forty percent hydrolyzed whey and spoken to the authors. It's inedible. The reason for this is the fact that breaking down (hydrolyzing) protein is exactly what happens during the digestive process. Protein that has been 100% broken down will not stay together in any form (think about it, what would a slab of steak look like after your stomach has digested 100% of it - now imagine it as a powder). Those “100% Whey Protein Hydrolysate” jugs you see at the local nutrition chain are actually a lot lower. The “100%” claim comes from the fact that the entire jug contains hydrolyzed whey protein (no other types of protein or whey), and that protein itself has been hydrolyzed 2% (or 5% or whatever). So it's all (100%) hydrolyzed - but only by a few percent.

6. Your Amino Acids Probably Come From Dead Kittens

Ok, I'm exaggerating - but not by much. The most popular form of amino acid production is through the chemical synthesis of keratin, which requires far fewer steps (and is therefore less costly) than other methods. Keratin is abundantly supplied in hair, nails, claws, and fur. Short of staking out every hair and nail salon in China (where most aminos are sourced), producers instead make them from animals whose pelts are not good enough to use for clothing. So maybe the pelt was damaged in the slaughter process or some other horrific industrial accident. That pelt is worthless as clothing, but can still be used to synthesize leucine (or whatever). I'd estimate 95% of manufacturers are using this process or a similar one, and I'm really good at estimating horrific, awful, stuff like this.

7. Twenty Grams of High-Quality Protein Is Usually Enough

Selling more protein makes the manufacturer more money, and having a huge protein-grams-per-serving count on the label helps them win fans in the bodybuilding community. But nearly every study that looks at a decent protein source, like egg or whey, usually concludes that the additional stimulation of myotropic (muscle building) or recovery factors isn't greatly enhanced after twenty grams.

8. Worthless Aminos Are Often Substituted for Expensive Proteins

Within the industry this is known as protein spiking. Cheap aminos like glycine are used to pad the protein content of otherwise expensive whey. So if a pound of whey comes in at $6, and a pound of glycine is a $2, maybe two to three grams of the latter are put in the former. Since it's an amino and not a whole protein, it's providing those grams at a much lower cost, and doesn't appear on the label as another protein form, thereby allowing the manufacturer to still (legally) claim “100% whey” or “100% casein.” I know of one brand that uses creatine (technically an amino) to spike their protein, which as a bonus is super-easy to flavor. Their protein is delicious. Now you know why.

  

9. Twenty Grams of Protein Usually Isn’t

Protein bars are notorious for under-dosing protein and overstating the amount on the label. This is a bit of an open secret in the industry, and although powders are better, they're still under-dosed in a lot of cases. Naturally, the yummy carbs are the exact opposite - you'll find far more in the bar than you see on the label.

9.1 Twenty Grams of Protein Usually Isn’t (Part Two)

Hydrolyzed collagen is technically protein. But it doesn't build much muscle, and it has a biological value of virtually nil. I'm talking about the stuff we've been seeing in gels and goops for the past decade (allegedly, there are some recent forms that aren't useless, however it's unlikely that your favorite brand is using them). Gels are obviously the worst offender here, but those little protein shots are pretty bad also.

10. Most Protein Comes From the Same Place(s)

If you were to walk the aisles of your local supplement retailer, you'd see dozens of different brands of protein. But if you were to see the actual manufacturers of the protein itself (the people all of those brands are buying it from), you'd see far fewer companies. There are probably ten major players in the field of powdered protein, and that's being generous. They're not just huge; they own other companies that we think are huge.

Glanbia, for example, produces a lion's share of the dairy products in Ireland. They're a billion-dollar company, they own BSN as well as Optimum Nutrition, and they do contract manufacturing for tons of other companies, both big and small (well, medium). So, when you see Brand X Casein and the store house brand and BSN and ON, all sitting next to each other, there's actually a good chance that the protein in the jugs is identical. And Glanbia is the manufacturer behind the most popular protein brand(s) in the CrossFit world, if we're keeping score at home.

How Much Protein Should I Eat?

Why you need protein!

Protein is the ammunition you need for arming your guns. It’s built from amino acids stitched together into long chains, some of which your body can make naturally – known as ‘non-essential’ – and some of which it can’t. These are called ‘essential’ amino acids and you need to source them from food. When you chow down on a chicken breast your body breaks proteins down into their constituent amino acids, which it then uses to build everything from new muscle to organs and hair.

Are you getting enough?

In all likelihood, probably not. The current guidelines recommend you eat 0.8g of protein daily per kg of bodyweight, but that won’t get you Arnie arms. “Elite athletes eat around 2g per kg every day,” says Dr Karen Reid, a sports science nutritionist who’s worked with the Wales rugby team, and the founder of Performance Food. She recommends getting near that level for the first 12 weeks of a new workout programme. “That’s when you’re sore, when you’re breaking down muscle fibres and creating new structures.” And damage plus fuel equals growth. After 12 weeks, if your wallet requires it, you can scale back to between 1.2g and 1.6g per kilo.

But don’t eat too much

Upping your protein intake won’t automatically lead to muscle gain. If you’re not putting the work in at the gym then it’s wasted, and will either be burnt off as fuel or laid down as fat. That’s an expensive way to gain unwanted weight, and could be harmful in the long term. “Nitrogen from the amino acids has to be cleared,” says Reid. “That puts extra strain on your liver and kidneys, which have to filter it all out.” If you notice dark, concentrated urine, up your hydration and feast on bananas and spinach. They’re high in magnesium and potassium and help to reduce protein-associated kidney stones, according to research from the University of Granada.

 

Watch the clock

Timing your protein hits is vital to optimise your gains. Your body can’t process more than 30g of protein per serving, according to research from the University of Texas, so scoffing six steaks at dinner is a waste. “It’s not about having shedloads all at once,” say Reid. Instead, plan five or six small meals throughout the day, stagger your protein hits from morning to night.

Eat around your workout

The most important protein hit is the one after your gym session. “You want that immediate stimulus,” says Reid. “Within the 30-minute window post-workout you’re looking to optimise the repair and regeneration process.” That’s when you want rapidly-absorbed whey protein, either by chugging a shake or a pint of milk. Reid also recommends a skinny latte for a pre-gym boost: “You’ve got the caffeine kick, the protein in the milk and if you try a banana with it, a bit of carbohydrate.” Pairing your protein with carbs is good sense. After exercise your body produces the stress hormones adrenaline and cortisol, which break down proteins, fats and sugars. When they’re coursing through you, you’re not building muscle. “When you get some recovery nutrition in it counters those stress hormones,” says Reid, switching your body back into repair mode and kick starting growth.

Protein for everyone

If you’re looking to pack on muscle then, obviously, you need protein to build it. But if you’re trying to lose weight then upping your intake is equally important. Your body only burns protein after it’s exhausted fat stores, so swapping carbs for meat ensures it’s your spare tyre that gets targeted for energy when you work out. What’s more, simply having muscle (which is, remember, built from protein) increases your calorie burn at rest. Plus there’s the handy fact that protein boosts satiety.

This post is from Macro Man's Main Blog!

Soy vs Whey Protein

There is so much research and opinion on this one that you will find endless articles for both sides of the argument, if you read enough of them you can form your own opinion, where you will probably get to is that there really isn’t much difference!

Continuing the Soy Vs Whey debate. . .  

Both plant-based soy protein and whey protein from dairy milk have been shown to help build and maintain lean body mass. Although not as rapidly digested and absorbed by the body as whey protein, soy protein does help support lean muscle mass.

 

For many years, a score called Biological Value was used to measure the quality of protein. Whey generally scored much higher than soy because of its unique composition. However, more current research shows a more appropriate measure of the effectiveness of different types of protein in building and maintaining muscle is called the Protein Digestibility Corrected Amino Acid Score (PDCAAS).

 

Both soy and whey have a PDCAAS score of 1.0, which is the highest score available, the same as egg whites.

 

Your body needs protein for survival. Amino acids — the building blocks of protein — are necessary for everything from immune function, metabolism and weight management to muscle repair, growth, development and performance. There’s also research that shows protein helps you feel alert, as well as more satiated for a longer period of time.  The common types of protein powders fall into two categories: animal-based protein (casein, whey and egg) and plant-based protein (hemp, rice, pea, sacha inchi, potato, etc.).

 

 

What are the differences between traditional whey protein and plant-based protein?  Whey protein is a by-product of the cheese manufacturing process and is the liquid that is left behind after milk is curdled and strained.   Since whey protein is derived from milk, lactose intolerance is one of the most common side effects from consuming whey protein.  Whey protein is a common allergen and can affect the immune system of individuals who may be allergic to it.  Whey proteins are also notorious for causing bloating which is a symptom of the body’s inability to digest it.  Symptoms related to digestive issues include abdominal pain, gas, bloating and diarrhea.  Whey protein is high in sulphur-based amino acids.  This means that whey protein is acid forming which can cause significant calcium loss and weakening of the bones known as osteoporosis.  Since over-consumption of whey protein leads to increased acidity and lowered pH of the blood, it is believed that this may give rise to various kidney disorders.

 

 

Plant-based protein, on the other hand, is a much easier digestible source of protein for humans without the side effects associated with whey protein. Plant protein is perfectly packaged along with an abundance of phytonutrients, antioxidants, vitamins, minerals, and fibre —all critical components for optimal health and disease prevention.  Blended plant-based protein provides a full spectrum of amino acids through complementary sources and is alkaline forming in the body.

 

 

This article can be found at Macro Man's Main Blog!