Building muscle requires an adequate amount of protein in your diet. Whey and casein proteins are complete sources of protein, meaning they contain all of the essential amino acids. These amino acids are the ones your body can’t produce. Whey is a fast-absorbing protein, while casein is slower-absorbing. You can safely mix the two proteins, but it may slightly diminish some of whey’s fast-acting effects on your blood amino acid level. That said, it may be beneficial for some people. Talk to your doctor before trying these protein supplements.
Milk
The reason it’s safe to combine whey and casein supplements is that they come from the same source. Whey makes up about 20 percent of the protein found in milk, while casein makes up the remaining 80 percent. Both are derived from milk during the cheese-making process. Despite both coming from the same source, each protein reacts differently when consumed. Whey causes a sharp spike in blood amino acid levels, which is ideal for muscle growth. Casein causes a smaller spike in blood amino acid levels but over a longer period of time.
Whey
Taken individually, whey protein increases your blood amino acid levels within 40 minutes of consuming it, according to Eric Satterwhite of Bodybuilding.com. This makes it an ideal choice for post-workout nutrition when protein is needed fast. Mixing whey with milk or casein may slow down its absorption in your body. This may be bad in some cases, but it can also be beneficial if you don’t plan on eating protein in the next couple of hours.
Casein
Casein acts much slower than whey. According to Satterwhite, peak blood amino acids occur three to four hours after consumption. Casein is ideal when you’re looking to provide your muscles with a steady stream of amino acids over a long period of time. The key to building muscle is making sure your muscles get the amino acids they need, when they need them. Casein ensures a positive protein balance for up to seven or more hours, making it ideal for a nighttime protein shake.
Combination
Combining whey and casein protein does not diminish the benefits of whey, but it does slow down its absorption. Satterwhite does not recommend combining the two proteins because of the fact that casein slows down the absorption of whey and causes a slightly smaller spike in blood amino acid levels compared to consuming whey alone. However, Jeff S. Volek, Ph.D., R.D., says whey and casein proteins complement each other quite well. He claims a 20-gram combination of whey and casein consumed one hour before your workout, and again immediately after your workout, will help you build strength and size by taking advantage of whey's and casein’s individual properties.
Member Comments