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Whey Protein vs. Casein Protein: Which is Better?

Posted by VPX Sports on May 20, 2013 8:42:00 AM

Protein is one of the biggest macronutrient necessities in the body.  It is needed to repair, rebuild and replenish damaged muscle tissue after exercise.  So whether you’re a power lifter, marathon runner, or a bodybuilder, if you want your body to perform at powder scoopits peak, you need ample amounts of protein.

There are many types of protein, but the two most prominent types are casein and whey. Everyone has probably noticed both types of protein on the shelves of nutrition stores, but seldom do they ever know the difference between the two. Whey protein is considered a “fast” acting protein because it is absorbed rapidly into the body. Casein protein is considered a “slow” acting 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 rebuilding 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 because 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 a 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 recommended daily amount (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. That’s where protein comes in to play to rebuild the torn muscle tissue.   This will promote gains in muscle mass and faster recovery.

Syngex and Zero Carb SROProducts like VPX Syngex® and VPX SRO™ Zero Carb® are two excellent and important supplements post-workout because they contain scientifically engineered whey protein. protein rushThey will aid your body in a faster recovery after exercise. 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. If you are looking for a protein supplement with both whey and casein, you should give the delicious VPX Protein Rush® powder or RTD a try! Current special on Protein Rush® Powder is Buy 1 Get 1 FREE! - Order now


Institute 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)

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Topics: protein, nutrition, muscle building, recovery, supplements, sports supplements

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