Whey Protein vs. Casein Protein: Which is Better?
Protein is one of the biggest macro-nutrient necessities in the body. Protein is needed to repair, rebuild and replenish damaged muscle tissue after exercise. So whether you’re a power lifter, marathon runner, or a body builder, your body needs ample amounts of protein in order to perform at its peak.
There are many types of protein, but the two most prominent types are casein and whey. People see these types of protein scattered all throughout nutrition store shelves and seldom do they ever know the difference between the two. Whey protein is considered a “fast” protein because it absorbs rapidly into the body. Casein protein is considered a “slow” protein because of its ability to clot in the stomach and be digested and absorbed slowly. The main difference between the two is that whey protein will be readily available for post-exercise while casein protein will give a slow, but steady release of amino acids into the blood. Casein and whey are both found in milk. Casein is often referred to as a “night time” protein as for a lot of athletes take it before bed so their body has a steady supply of amino acids during sleep. This is extremely important for exercise recovery.
Unlike carbohydrate, the body is unable to store protein. Thus, it is very important that athletes consume the proper amount of protein that is required for their specific exercise and body type. The RDA for protein in healthy adults is 0.8 g/kg body weight per day. This amount of protein intake may be appropriate for non-exercising individuals, but it is likely insufficient for exercising individuals. Protein intakes of 1.4-2.0 g/kg/day for physically active individuals are not only safe, but may improve the training adaptations to exercise. After exercise takes place, the muscle tissue in the body is damaged. Protein is needed when this occurs to go in and rebuild the torn muscle tissue. This will promote gains in muscle mass and faster recovery.
Products like VPX Syngex and VPX Zero-Carb SRO are important for post-workouts because they contain scientifically engineered whey protein. They will allow your body to adapt and recover faster to exercise than ever before. Athletes should consume whey protein directly post-exercise if they want to experience the full benefit of their training. In order to meet the full requirements of their body’s specific needs, athletes should consume casein in the morning, throughout the day or before sleep.
Institue of Medicine of the National Academies: Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). Washington, DC, National Academies press; 2002
Tarnopolsky, M. Protein requirements for endurance athletes. Nutrition 2004, 20(7-8):662-668.
Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J
Journal of the International Society of Sports Nutrition 2007, 4:8 (26 September 2007)