One of the keys to getting the most out of your diet lies in ensuring that your nutrients all work together. To this end, timing your intake of casein and whey, both useful proteins, becomes critical. Both proteins have benefits, and the differences make the timing of each important. Consult a health care provider before beginning any diet or supplementation program.
Casein
Casein is the primary protein in milk, comprising approximately 80 percent of the protein the milk contains before processing. Casein is a slowly digesting protein which can clot when it hits your stomach. This slows the absorption of the protein and ensures a slow, even release of amino acids. While casein is not the easiest protein to digest, it promotes greater muscle protein synthesis than soy protein, according to a 2007 study published in the "American Journal of Clinical Nutrition."
Whey
Whey protein comprises only 20 percent of the protein found in milk prior to processing. Whey protein is digested quicker, and is higher in many amino acids, including the branched-chain amino acids. These three amino acids make up about 35 percent of the amino acids that comprise your lean muscle tissue. Whey protein is primarily available in supplement form, but drinking endless whey will not provide you with an anabolic, or muscular growth effect. The proper timing of amino acids is critical.
Post-Workout
Immediately after a workout is the ideal time to consume protein, but in this case you need a quickly digesting protein, such as whey. While casein or a casein-whey blend will work, your goal should be to restore amino acid levels as quickly as possible. Because of the clotting of casein, other proteins, including whey, are not absorbed as quickly. So simple whey is ideal for post-workout. To get even more out of your protein, you can consume whey protein with a simple carbohydrate source, such as glucose or dextrose to maximize the anabolic effect.
Getting the Most out of Both
To get the most out of both proteins, consume casein a few hours after a workout. This will give you an even release of multiple amino acids to increase muscle protein synthesis and continue to replace amino acids that were burned during training. Another option is micellar casein, a highly specialized form of supplemental protein. This type of protein is a milk protein that is easily digestible and mixes well with whey. Micellar casein is effective at promoting exercise recovery.
References
- "American Journal of Physiology, Endocrinology and Metabolism"; The Digestion Rate of Protein is an Independent Regulating Factor of Postprandial Protein Retention; M. Dangin, et al.; February 2001
- ""American Journal of Clinical Nutrition"; Consumption of Fluid Skim Milk Promotes Greater Muscle Protein Accretion After Resistance Exercise Than Does Consumption of an Isonitrogenous and Isoenergetic Soy-protein Beverage; S.B Wilkinson, et al.; April 2007
- "Medicine and Science in Sports and Exercise"; Independent and Combined Effects of Amino Acids and Glucose After Resistance Exercise; S.L. Miller, et al.; March 2003
- "Journal of the International Society of Sports Nutrition"; Effects of Ingesting Protein with Various Forms of Carbohydrate Following Resistance-exercise on Substrate Availability and Markers of Anabolism, Catabolism, and Immunity; R.B. Kreider, et al.; November 2007
- "The Journal of Nutrition"; Dietary Protein Digestion and Absorption Rates and the Subsequent Postprandial Muscle Protein Synthetic Response Do Not Differ Between Young and Elderly Men; R. Koopman, et al.; September 2009
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