When it comes to protein supplements, two of the most popular options on the market are casein and whey protein.
Both are made from milk and are complete proteins.
The main difference between whey and casein protein is how they are processed and how quickly the body can digest them.
The type of protein supplement that’s right for you will depend on your individual goals and preferences.
The Key Takeaways on Casein vs Whey Protein
- Whey is a fast-digesting protein that is great for post-workout recovery.
- Casein is slow-digesting and good for long-lasting energy and supports muscle recovery during periods of fasting.
- Both whey and casein proteins can support muscle growth and weight loss.
- Take whey protein before or after a workout. Take casein protein before bed or between meals.
Casein and Whey: What's the Difference
Casein and whey are two different types of milk protein.
Whey protein is a byproduct of the cheese-making process. Enzymes are then added to separate the curd from the liquid whey. The liquid whey is then pasteurized and the protein is isolated.
Casein is made from the curd of the milk and goes through a separation process to isolate the protein.
Whey protein is a fast-digesting protein. It is quickly absorbed by the body and is perfect for post-workout recovery.
Casein protein is a slow-digesting protein, which makes it a great option for providing long-term energy and supporting muscle recovery during periods of fasting.
Casein has a thicker consistency than whey protein when mixed with water. Whey protein is thinner.
Benefits of Whey Protein
There are several benefits to consuming whey protein.
Whey protein is very nutrient-dense, and it is one of the best sources of complete protein. It is highly digestible and absorbed quickly compared to other proteins.
There is substantial evidence showing that whey protein powder provides health benefits for active people who are into fitness or building muscle.
Health benefits of whey protein include:
- Increased lean body mass
- Increases satiety and may reduce hunger
- Increased strength
- Prevents age-related muscle loss
- May reduce blood pressure in people with hypertension
- Helps regulate blood sugar levels
- High in calcium
- Good for post-workout recovery
Benefits of Casein Protein
Casein and whey protein share the same health benefits. Benefits of casein include:
- Increased lean body mass
- Increases satiety and may reduce hunger
- Increased strength
- Prevents age-related muscle loss
- May reduce blood pressure in people with hypertension
- Helps regulate blood sugar levels
- High in calcium
- Supports muscle recovery and growth
Fast vs Slow Releasing Proteins
Casein is a slow-releasing protein, so it makes a good snack before bedtime.
Casein forms a gel in your stomach and supplies a steady stream of amino acids to your muscles throughout the night, supporting muscle recovery and growth.
Whey is a fast-releasing protein that is quickly digested and absorbed.
Whey is the superior protein for post-workout recovery because the amino acids are absorbed immediately, making them available to support muscle recovery immediately after a workout.
Does Casein Build More Muscle than Whey?
Whey protein contains more of the branch-chained amino acids leucine, isoleucine, and valine than casein. This might help to stimulate muscle synthesis more effectively than casein.
Research has not shown that this greater stimulation in muscle protein synthesis results in more muscle growth long term.
Both proteins can be equally effective in promoting muscle growth, depending on how and when they are consumed.
It is important to note that individual factors such as overall diet, exercise routine, and genetics also play a significant role in muscle building.
Is Whey or Casein Better for Weight Loss?
If your goal is to lose weight, both casein and whey protein can be useful and effective.
Whey protein is the ideal choice for post-workout nutrition. It can also help to increase satiety and reduce overall calorie intake by decreasing appetite and helping you feel more full.
Using whey protein can support your weight loss efforts, especially when combined with regular exercise and a well-balanced diet.
Casein protein also has a satiating effect, which can help to reduce overall calorie intake and promote weight loss.
When used in conjunction with regular exercise and good nutrition, both whey and casein can promote weight loss.
Is Casein or Whey Better for Athletes?
Both casein and whey protein can be beneficial for athletes, as they are both complete proteins that provide important nutrients for muscle growth, repair, and recovery.
The fast-digesting nature of whey protein may lead to faster recovery times.
On the other hand, slow-releasing casein might be particularly beneficial for endurance athletes who do long-distance running or cycling.
Either of these proteins can be beneficial for athletes, and some use both.
Should Beginners Take Whey or Casein?
As mentioned before, the most notable difference between whey and casein protein is its digestibility and rate of absorption.
Beginners may benefit from taking whey protein within 60 minutes of strength training.
This can help stimulate muscle synthesis and provide nutrients that support muscle growth and recovery.
When to Take Casein?
The best time to take casein protein is before bed or between meals.
Casein protein is slow-digesting and can provide a slow release of amino acids into your bloodstream while you sleep.
Casein is better to take before bedtime to support the repair and growth of muscles overnight.
You can also take casein protein between meals to prevent muscle breakdown.
It may help you feel full and satisfied for longer, which may decrease your overall caloric intake and support a lean and muscular physique.
How Much Whey or Casein Protein Per Day?
To get the most out of whey protein, you should take 1-2 scoops – which provide 20-40 grams of high-quality protein – after your workout.
While taking whey protein after a workout can be helpful for muscle gain, research shows that your total daily protein intake is more important for developing muscle strength and size. As long as you get an optimal amount of protein each day, the timing becomes less important.
You can take 1-2 scoops of casein protein before bed to help you meet your daily protein goals.
The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kg of body weight. This is the estimated amount needed to prevent a deficiency — so it’s the minimum amount of protein you should consume each day. It is not what’s optimal for muscle growth, body composition, or health.
If you’re an athlete or you exercise regularly, you may need two times or even triple the RDA. Research shows that 1.6–2.4 grams per kg are needed to support muscle growth and recovery.
For a person weighing 150 pounds (68 kg), this equals 109–164 grams of protein per day.
Whey and casein protein should be used to supplement what you cannot consume from food. Prioritize food sources of protein and use protein supplements to help fill in the gaps.
Is Casein Protein Safe?
Casein protein is safe for consumption for most people. If you’re allergic to dairy, you should not use casein. Some people may experience bloating or gas if they consume too many protein supplements.
So Which One is Better? Whey or Casein?
When it comes to deciding whether whey or casein is better, it really comes down to individual goals and preferences.
Both options provide a complete source of protein and have a similar nutrition profile. They both support muscle growth and development and weight loss.
Deciding which one is right for you might come down to texture or when you’d like to take your protein supplement.
