Whey vs. Casein - the proteins in comparison

Content:

• These advantages offer casein and Whey
• What is the difference between Whey and Casein?
• Correct intake of the protein types
• Whey protein: effect, value and more
• Advantages and disadvantages at a glance (Whey Protein)
• Casein Protein - how the protein works in the body
• Advantages and disadvantages at a glance (Casein Protein)
• Amino acid profile: Whey vs. casein protein in check
• Whey or Casein? Combine your protein powder!
• Casein or Whey - which is better for weight loss?
• Conclusion: Whey vs. Casein - which protein is better?

Casein and Whey offer these advantages

This is a question that I'm sure a lot of athletes have asked themselves: Whey vs. Casein - which is actually better? The answer is not so easy to find. Because both proteins offer their own advantages. The right choice between casein and whey depends not only on the protein powder itself, but also on you and your training goals. For example, do you want to use the protein for cooking? Or do you want to use the protein powder specifically before or after training? Both protein sources support you in different ways.

Both casein and whey are suitable for different training goals and body types. However, there are some differences between the corresponding value of the proteins or the respective amino acid profile. Where these lie with Whey or casein, which is perhaps better suited for weight loss or for muscle building, you will learn in our guide.

What is the difference between Whey and Casein?

Both casein and whey are protein sources derived from milk. However, the differences between casein and Whey lie in the biological value and the amino acid profile. The effect in the body is also different: while Whey protein promotes muscle growth in the short term, casein prevents long-term muscle breakdown.[1]

Whey is also known as whey and occurs naturally in milk at a level of 20%. The protein has the advantage of being quickly absorbed and utilized by the body, which is particularly effective in boosting muscle protein synthesis.

In contrast to Whey, Casein makes up about 80% of whey protein. This protein has a more complex structure, which is also one of the significant differences between Whey and Casein. Therefore, it takes longer for the protein to be digested in the body. Thus, the muscles are supplied with the important nutrients for a longer time.

The biological value of the protein sources also differs. In the Whey vs. Casein duel, Whey basically comes off better here. This is because the protein has a higher biological value than casein. However, this higher value does not necessarily mean that the protein type is the better one. If you compare casein vs. whey, it is more interesting which PDCAAS value the two protein types have. PDCAAS is the "Protein Digestibility Corrected Amino Acid Score", which defines the quality of proteins. And here, both protein sources have the same value. In addition, casein and Whey can score with a fully comprehensive amino acid level.

	Biological value	Amino acid profile	PDCAAS
Whey Protein	104	Complete	1
Casein Protein	77	Complete	1

Correct intake of the protein types

Since Whey provides the necessary amino acids quickly compared to Casein, it is best to take it shortly before or immediately after training. Casein supplies you also in training-free times constantly - thus you can take the protein also before going to bed, so that it can supply overnight. For sustainable success, however, the timing of the intake of Whey or casein plays a rather subordinate role. If you want to get the most out of your body, you should coordinate your protein intake with your diet: If you have not eaten a protein-rich meal for a long time before training, it makes more sense to take it before training. If you have already eaten before training and thus ensured a protein supply, you can take casein or Whey after training.

Whey protein: effect, value and more

Whey, also known as whey protein, is considered a high-quality protein source. Thus, it is supplemented especially in the form of Whey Isolat gladly by athletes and bodybuilders. The protein naturally has a fairly low lactose content. Also for this reason, the Whey protein is well suited for many different athletes and nutrition-conscious people. Nevertheless, a certain amount of lactase should be supplemented if you are lactose intolerant or have problems digesting lactose.

Due to the excellent profile of amino acids Whey Protein offers a biological value that can hardly be compared. The value of 104 cannot be reached by any other protein powder. Due to this value, Whey is also particularly well suited for muscle building compared to casein. Protein powder with Whey is now considered a classic for protein supplementation and is ideal for both men and women. When choosing your protein powder, you should pay attention to an appropriate content of protein. This, of course, applies to both Whey and Casein. A quality Whey protein powder should have at least 75% protein per 100g of the powder.

Advantages and disadvantages at a glance

Advantages	Disadvantages
● Fast digestion ● Whey protein effect is quickly available to the body ● Complete profile of amino acids ● High biological value ● Contains BCAAs that can be metabolized by muscles	● Due to rapid digestion, the protein is also removed from the body fairly quickly ● Quickly metabolized, thus a short-term source of protein.

Casein protein - how protein works in the body.

Whey vs. Micellar Casein - if you want to make a concrete decision, casein naturally offers different advantages than the popular Whey. One commonality, however, is that casein is also derived from milk. However, it is not a whey protein, but a milk protein. This protein makes up the majority of milk and is also found to a large extent in quark, yogurt or cheese. In comparison, protein synthesis is not as strongly stimulated by casein as by Whey. But this leads on the other hand to the fact that the protein acts more slowly in the body and can thus support you in long-term training goals. A protein powder with casein is digested longer. Thus, the peptide chains, i.e. the connections between the amino acids, are better broken down and absorbed for muscle building. This has the advantage that the muscles of your body are supplied with the high-quality protein over a longer period of time and thus the protein synthesis is maintained as long as possible.[2] Thus, casein inhibits muscle breakdown after training.

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Advantages and disadvantages at a glance

Advantages	Disadvantages
● Right steady supply of the body ● Long-term coverage of the protein requirement ● Can be used as a "nighttime protein" because it provides protein intake not only during workouts ● Long-lasting satiating effect ● High calcium content	● Protein is not available to the body on a short-term basis ● Low biological value ● High lactose content

Amino acid profile: Whey vs. casein protein in check

Both types of protein have a common advantage: both casein and whey have a complete amino acid profile. However, the duel "Whey vs. Micellar Casein Protein" should be viewed from a slightly different perspective here: Although Whey and Casein have all 8 essential amino acids (EAAs), there is an individual ratio.

The essential amino acids contained must always be taken in through food. This is particularly suitable with the help of protein powder. Because both the Whey protein intake and the intake of casein can be done through delicious shakes or even unique recipes. Between the EAA amino acids, especially the BCAAs are to be emphasized. These are branched-chain amino acids that are involved in muscle building, metabolism, or even wound healing, among other things. These amino acids include valine, leucine and isoleucine, which are all contained in casein protein as well as in Whey protein. Leucine in particular is important for many athletes. This is because the amino acid is strongly involved in protein synthesis. Leucine stimulates the release of insulin and contributes to the regulation of blood sugar levels. In addition, leucine can prevent the breakdown of glucose during exercise, thus helping muscles better absorb energy.[3] The amino acid is present in Whey in a greater amount than in casein.

Essential AminoAcids - Whey vs Casein[4]:

Amino acids	Whey	Casein
Leucine	11,1	10,4
Isoleucine	6,8	5,7
Valine	6,8	6,8
Histidine	2,2	2,9
Methionine	2,4	2,8
Phenylalanine	3,8	5,1
Threonine	8,0	4,6
Tryptophan	2,1	1,4

Whey or Casein? Combine your protein powder!

Why should it be casein vs. whey protein when it could just be casein and whey instead? If you want to go all-in on your supplementation, you don't necessarily have to sacrifice one protein source for your protein intake. Instead, you can benefit equally from the value and amino acid profile of the different types of protein. The easiest way to do this is with protein powders that rely on multi-component protein. Unlike protein powders that contain only Whey or Casein, your body gets both proteins from milk and can thus optimally support muscle building. The scientist Lyle McDonald already pointed out in his book "The Protein Book" that the combination of casein and Whey mainly affects the behavior of the contained leucine. While Wheycauses the leucine level torise very sharply in one hour - but it is already at a lower level again after 4 hours - casein ensures a slower rise in leucine due to its slow digestion. In return, however, the leucine level in the blood remains constantly at a high level. Thus, the thesis was established that a combination of Whey and casein is more profitable than the isolated intake of both proteins.[5],[6],[7]

Casein or Whey - which is better for weight loss?

Since casein keeps you full longer compared to Whey protein and provides the body with protein for a longer period of time, it is therefore used more often and preferred for weight loss. However, a combination of Whey and Casein can also be helpful for weight loss.

Consider the following: If you subject your body to a diet, not only will unwanted fat be lost, but also some of your muscle mass. Because proteins are known to help build and maintain muscle mass, it makes sense to consume or supplement them in an appropriate amount in your diet. Since it can be difficult with the diet - depending on the type of diet - protein powders, for example, can help you. A sufficient protein intake of casein or Whey also ensures a long-lasting feeling of satiety and has a direct influence on muscle building. Whey, especially at the beginning of a diet and in combination with sports, can even contribute to an increase in muscle mass through maximum stimulation of protein synthesis.[8] If you want to benefit from both, you can simply supplement Whey and casein for weight loss with a multi-component protein powder.

Conclusion: Whey vs. Casein - which protein is better?

In the casein vs. whey comparison, there is no clear winner. This is because both types of protein can enrich your body and help you build muscle or lose weight. While casein, for example, has the advantage of saturating you in the long term and can thus develop its effect even overnight, Whey reaches your muscles quickly and supports you especially during training sessions.

So you can both lose weight with Whey protein and build muscle with the help of casein. The difference between Whey and Casein is more a matter of what your training goal is. When in doubt, it doesn't have to be "Whey vs. Casein - which is better?"; you can definitely use casein and Whey protein together.

Combined, the protein sources create an ideal foundation to optimally support your muscles and thus your entire body. So why only benefit from limited advantages when you can have them all? Just go for a high-quality protein powder that combines the best features.