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How to Combine Whey and Casein

Jul 17, 2011 | By Gis Gibbs
How to Combine Whey and Casein
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Whey and Casein -- two types of protein -- combine to give you amino acids to build muscle and promote exercise recovery. Whey digests quickly, allowing your body to assimilate nutrients, and casein provides a slower release of amino acids, the building blocks of protein. Used together, whey and casein help you build strength and train harder. Consult a health care professional before using any dietary supplement.

Step 1

Calculate your protein needs by tracking your lifting progress. If you are losing muscle or strength, increase your protein intake by 10 percent. The increase provides extra amino acids, which are required for muscle growth and exercise recovery.

Step 2

Add one scoop of casein to your blender or shaker cup. Add one scoop of whey to your blender or shaker cup. Add at least 12 oz. of milk or water, depending on your needs and goals.

Step 3

Mix in fruit for flavor, if desired, and if you need the carbohydrates. Strawberries or blueberries are slowly digesting carbohydrates that provide a steady release of energy. Add no more than 1 cup of fruit and add these calories into your daily total. This is not advisable if you are using a shaker cup instead of a blender.

Step 4

Add ice, if you wish, to make your shake slightly thicker in consistency. Blend until you have the desired consistency, or shake until your protein is evenly mixed. Drink and enjoy.

Tips and Warnings

  • Avoid using casein post-workout, as you need quickly digesting protein to speed recovery.
  • You may want to experiment with each protein separately. If you are lactose intolerant, it is worth noting that both start out as milk proteins before pasteurizing.

Things You'll Need

  • Whey
  • Casein
  • Blender or shaker cup

References

Article reviewed by Jay Lawrence Last updated on: Jul 17, 2011

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