People looking to build lean muscle and get the most out of their workouts often turn to protein supplements as a way to repair muscles, boost amino acids, and give their bodies some extra nutrients. Protein is essential for your body and overall health. Looking to build lean muscle, here is the differences between casein protein and whey protein for supplements as a way to repair muscles
It plays a role in appetite and metabolism helps with controlling your blood sugar and your blood pressure. Protein also coordinates cell signaling, forms and supports skin, tendons, and bone, and carries out the body’s chemical reactions. Now, let’s discuss the three main differences between whey and casein protein powder. Don’t miss reading Animal vs. Plant Protein: How They’re Different and How They Affect You
Similarities Between Whey And Casein Protein Powder
Whey and casein are both found in cow’s milk and contain all of the essential amino acids that your body can’t make. Whey makes up 20% of milk, while casein makes up 80% of milk. Both of them are also byproducts when you make cheese. If you have ever made your own cheese, whey is the yellowish liquid that’s leftover.
You can make ricotta cheese from whey butter from sweet whey cream, put it in stocks and soups, or fertilize tomatoes. Casein is removed from milk when the milk is made more acidic by adding bacteria that produce lactic acid. Now, we go on to the differences between casein and whey protein.
The Human Body Absorbs Casein Slower
The most striking difference between whey and casein protein is the speed at which the body absorbs them. Your body can digest whey protein in about 20 minutes, absorb it into the blood, and elevate the amino acids in your body for 90 minutes.
The amino acid and protein synthesis with casein peaks three to five hours after consuming casein, but the amino acid peak isn’t as high as it is with whey. As per the experts at Legion Athletics, “Micellar casein is the highest quality casein protein powder you can buy and has a stellar amino acid profile, providing you with 13 grams of essential amino acids per serving.” However, casein does slow down the rate of protein breakdown, which protects your existing muscles. On the other hand, your body digests and metabolizes casein a lot slower.
Whey Builds Muscle Faster
Whey protein has a higher peak of amino acids and a bigger portion, making it better suited for workouts. Leucine, one of those amino acids, is responsible for jumpstarting the muscle-building process. Whey protein has a higher leucine content, which means that whey protein powder will help muscle growth more than casein.
Casein Has More Iron and Calcium
While you want to use protein powder to build muscle, you also want strong, healthy bones, and you want to avoid fatigue. A standard scoop of casein, which is 1.2 ounces, contains 50% of the recommended daily intake of calcium and 4% of the recommended daily iron intake.
A standard scoop of whey protein only contains 8% RDI of calcium and 0% RDI of iron. Iron helps your red blood cells transport oxygen throughout your body, including the muscles.
If you’re looking for a 100% natural casein from grass-fed cows, you’ve come to the right place. Legion Athletics has what you’re looking for when it comes to the best casein protein powder for your workouts. Our casein comes from small, sustainable Irish dairy farms, which produce the healthiest, cleanest milk in the world.