What’s the difference between casein and whey protein: What's better for you?
What is the first thing that comes to your mind when you think of losing weight? Loading up on protein. Isn't it? We all try to include more and more protein in our diet while trying to lose weight. And if we are unable to get enough protein from our diet, we add protein powders like whey and casein in our regular routine. But are both of these powders same or is one better than the other? Read ahead to know in detail:
Difference between whey protein and casein protein
Whey and casein are the two most popular types of protein powders. Both the proteins are found in cow’s milk, making up 80 per cent and 20 per cent of milk protein respectively. They are high-quality protein as they contain all the important amino acids that your body cannot make and thus you must derive them from food. The best part is that both can be easily digested and absorbed by your body.
How are whey and casein protein made?
Whey and casein both are the byproducts of cheese production. While making cheese, some enzymes are added to heated milk, which cause the casein in the milk to coagulate or change into solid-state, leaving the liquid behind.
The liquid is the whey protein, which is later dried and turned into powder form. The curds of casein are also dried to form powder; they are also used to add to other dairy products.
What is better for building muscles?
Whey protein is a better option if you want to build muscles. This is because it is quickly absorbed and has slightly more amino acids than casein protein.
Whey protein has more of branched-chain amino acids (BCAAs), while casein contains more of histidine amino acids, methionine and phenylalanine.
Though muscle-building requires all the amino acid but leucine that is found in whey protein kick starts the process and thus makes it more important.
Benefits of casein protein
Casein protein has certain bioactive peptides that are good for your digestion and immune system. Some of these bioactive peptides are also good for your heart and blood pressure. These peptides also bind to and carry minerals like phosphorous and calcium, which results in better digestion.
Other benefits of whey protein
Whey protein is full of active proteins called immunoglobins that boost your immune system. These immunoglobins have antimicrobial properties and thus slow down and even kill the growth of harmful viruses and bacteria.
Whey protein exerts antioxidant effect that can inhibit the growth of cancer and tumours, say animal and test-tube studies. Some of these immunoglobins help in transporting the nutrients like Vitmain A through your body and help in absorption of other nutrients including iron.
How to consume?
You can mix them with either milk or water. Mixing with milk will make a thicker shake, especially if you are using casein protein. To mix the powder better, mix it with the liquid in a blender instead of a spoon. Remember to add the liquid first followed by the powder. This will not stick the protein powder at the bottom of the container.
Which is better?
Casein and whey protein differ in the time they take to get digested. Casein gets digested slowly while whey gets digested quickly, making casein good for bedtime while whey for workouts. Both the protein powders can boost your immune system and have different bioactive compounds. You can even buy a blend that contains both.
Choosing one over the other won’t magically give you better results in the gym or your overall health. Remember, at the end of the day what matters the most is your total intake of protein.
DISCLAIMER: It's best to derive protein from your regular diet and not be dependent on protein powders.