Casein is one of the most popular protein powders after whey protein. You've probably come across it while doing some research on sports nutrition.
This nutritional supplement also delivers essential protein for muscle building. But should you swap your whey shakers for casein? When will this other product be beneficial to your training? Here are the main points you need to know.
Is it necessary to consume protein powder?
Before distinguishing between casein and whey protein, it's important to understand the benefits of supplementing and consuming protein powder. To understand why we should consume whey or casein, we need to start from the fact that weight training, or sport in general, stimulates muscle metabolism.
Schematically, the body adapts muscle fibers to the effort undergone during training, replacing "damaged" muscle fibers with more robust, enduring and powerful ones, depending on the type of stimulation.
A substantial protein intake is required to achieve this muscular "reconstruction". Endurance sports enthusiasts want to optimize this phenomenon without seeking hypertrophy.
In this case, it is recommended to consume 20/25 g of protein post-training. This daily amount of protein is more than sufficient to improve recovery and promote the synthesis of new trained muscle fibres. To find out more, read our article on whey for running or our article on whey for cycling.
If you're a fan of strength sports, and therefore of bodybuilding, you'll need to consume a fairly large quantity of protein to promote muscle mass gain. Nutritionists recommend a daily protein intake of between 1.6 and 2g of protein per kg per day.
The body will take full advantage of the essential amino acids and BCAAs to enable optimal hypertrophy. Speaking of whey for mass gain, we've written an article to answer a recurring question: does whey make you fat?
These protein levels can of course be achieved with a controlled diet, but even when consuming only protein-rich foods, it can be very difficult to maintain a low calorie intake without supplementing with protein. With its particularly low calorie/protein ratio, whey is a very practical dietary supplement for athletes.
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What are the differences between casein and whey protein?
Casein and whey are both derived from milk. These products, like other types of protein powder, are loaded with milk proteins and low in lactose and lipids. Their main distinction lies in their speed of assimilation.
We present whey in full in our article What is whey? For now, just remember that whey is a rapidly assimilated protein powder. That's why it's the ideal dietary supplement to take around training time (preferably afterwards).
Whey contains an excellent amino acid profile, with branched-chain amino acids (BCAAs) and essential amino acids (EAAs), a more complete profile than other protein sources such as plant proteins.
In particular, it provides the body with leucine, isoleucine and valine, substances which the body is unable to synthesize. With this composition, 100 g of whey protein contains more EAA and BCAA than 100 g of salmon or egg protein.
Casein is an insoluble protein broken down into several families of molecules:
- Alpha casein S1
- Alpha S2 casein
- Beta casein
- Kappa casein
It is classified as a slow-digesting protein powder. Because of this characteristic, it is best taken before bedtime.
In this way, it is claimed that the athlete will absorb protein sustainably throughout the night. Despite this advantage, casein has a less interesting aminogram than whey, with less BCAA and EAA.
It also performs less well than whey in sports supplementation, as shown by this study1. Contrary to popular belief, casein has no more side-effects than whey, and is less interesting simply because of its composition. Read more about the side effects of milk proteins in our article.
This article deals only with casein, but there are other types of protein supplements. If need be, these articles should shed some light on the subject:
- Whey protein, whey isolate, vegetable proteins - which to choose?
- Which brand of protein to choose?
- Whey isolate: when and why should you eat it?
Whey vs. casein: our tips for making the right choice
Ultimately, it all depends on your habits and objectives, although from our point of view, whey is more advantageous. Casein, which is often more expensive than whey, can be used as a supplement to whey. It is useful for preventing muscle erosion during prolonged fasting, as well as during sleep. Casein should therefore be consumed before bedtime, after the last meal.
On the other hand, although considered a fast-digesting product, whey is, in our opinion, the best protein powder for athletes, since it offers consumers more options.
Although the body digests this substance rapidly, it is possible to slow down its assimilation and get closer to the kinetic effects sought from casein. To achieve this, whey can be taken with a classic meal, or a carbohydrate source such as oat powder can be added to the shaker. This simple trick optimizes whey for use before bedtime. Remember that whey provides more amino acids and BCAAs per 100g of protein than casein.
For endurance athletes, consuming casein is a priori of no interest, especially as it is impossible to improve its absorption rate. Whey remains the reference nutritional supplement for top-level athletes.
This product is even suitable for use during exercise, under very specific conditions, such as ultratrails. For consumption in connection with a competition, choose whey without additives and certified anti-doping. Here, product quality is important, both for your health and for your sporting career.
The importance of whey protein quality and origin is crucial for athletes, affecting their well-being and results in competition. Our protein powders are designed with athletes' health in mind, with no sweeteners or additives, and are produced in France. They have been developed by specialist pharmacists to optimize sports performance. Don't hesitate to check out our Protéalpes whey reviews!
Good to know: for people consuming whey as part of a weight-loss program, whey is far more suitable than casein for a leaner diet.
A study2 showed that whey protein had a more intense satiety-enhancing effect than casein. Whey can therefore be used as a dessert or snack to reduce hunger during a transitional period of caloric restriction.
Whether you opt for whey or casein, find out how to take your protein powder.
Other related articles:
- Is our whey organic?
- Is casein good for weight gain?
- Why choose a whey made in France?
- Should you drink whey foam?
- Which whey should you choose if you're a beginner?
