Looking to gain muscle and recover faster after working out? Then you should take protein supplements. From whey protein powder to soy protein and casein, there are hundreds of products available. Each type of protein has its own role. Some varieties are instantly absorbed into your body, while others take longer to digest. You will also find supplements containing a mix of fast absorbing and slow digesting protein.
With so many options available, it can be hard to tell what type of protein works best. Choosing the right supplements depends on your goals as well as on your diet and workout plan. Casein and whey protein are a staple in any bodybuilder’s menu. Whether you want to get bigger, lose weight, or gain strength, these products will bring you closer to your goals.
What are the benefits of whey ?
It’s important to understand how whey and casein protein work. Whey protein is quickly absorbed into the bloodstream, so it makes a great post-workout meal. This product is digested in 90 minutes or less. The level of amino acids in your blood reaches its highest point between 90 and 120 minutes. For optimal results, have a whey protein shake before or after training. This muscle building supplement shouldn’t be used a night unless you work out late in the evening.
Whey has many benefits over other types of protein. Not only it digests quickly, but also contains branched-chain amino acids that the body cannot produce on its own. Additionally, it provides an ideal mix of readily available nutrients to replenish body fuel after intense training. Researchers have also found that whey stimulates protein synthesis and helps your muscles recover faster between workouts. Compared to casein, this product contains higher levels of leucine, which promotes muscle repair and prevents catabolism.
What are the benefits of casein ?
Casein is best known for its anti-catabolic effects, slow digestion, and high amino acid content. This substance constitutes over 80 percent of milk protein. It’s slowly absorbed into the blood, offering a steady source of nutrients and amino acids. It also contains dairy calcium, which strengthens your bones and helps prevent osteoporosis. Due to its slow digestion time, casein is recommended at bedtime.
This slow digesting protein feeds your muscles while you sleep. After drinking a casein shake, you’ll reach a peak in blood amino acids in about four hours. This nutrient-packed beverage dramatically slows the rate of protein breakdown and supports muscle growth. The only downside is that it usually causes bloating and digestive discomfort in people with lactose intolerance.
Whey vs Casein
So, depending on your needs (do you need a protein that absorbs faster or slower) and your tolerance to lactose, you can use one or the other type of protein as they both have their benefits. Many supplements contain both casein and whey to allow your muscles to grow and recover 24/7. The different absorption rates may increase protein synthesis and lead to greater gains.
Depending on your budget, you can either use a supplement containing both whey and casein, or use these two separately. Pay attention to your diet and make sure your protein shakes fit into your macros. Excess protein can lead to fat gain, so it’s important to watch your daily protein intake.