Whey vs Casein Protein Powder For Muscle Building

Drinking a protein shake is great for things like supplementing a bodybuilding routine, adding unique protein elements to a daily nutritional plan, or simply having a healthy meal replacement.

When it comes to elite sports, however, the ultimate goal of fueling muscle tissue growth requires more than common protein sources.

Not every protein meal replacement supplement is created alike. As sports science continues to evolve, better powdered protein sources become available.

Depending on your goals, and reasons for including a protein powder in your nutritional regimen, it is worth investigating several different protein sources. One of the most widespread discussions in the fitness community is the difference between whey and casein protein.

Each of these powerful proteins can adequately supplement a nutritional plan that is geared toward muscle growth, but it is beneficial to understand their differences.

Whey Protein Powder’s Argument

This powdered supplement is derived from milk. Whey is the watery portion of milk that is left over after a separation process.

When fat curds form, they are removed and what is left over is a pure protein source. Pure milk whey protein is easily synthesized by the body, and is a great source of fuel for muscle growth.

After resistance training and strenuous activity, hormones are released by the brain that tell the body to search for rebuilding substances. The substances needed to rebuild muscle tissue are different from those that are used in the fat-burning process. Instead of using it for energy, the body will use pure protein forms to create new muscle tissue. Whey protein by itself provides a great amount of rebuilding material.

What some pure whey protein supplements lack however, are attributes that make them completely bioavailable. Some people have body regulatory systems that cannot always synthesize whey protein at a rate that is optimal for muscle growth.

Furthermore, pure whey protein retains many of the properties of the milk from which it was derived. For bodybuilders who have certain milk intolerances, this can be problematic.

Casein Protein Powder’s Argument

Casein, like whey, is a primary protein found in milk. It has the same amount of amino acids as whey protein, but it is absorbed differently in the body. Some experts call casein “slow release protein.” This is because it is more slowly recognized by muscle tissue receptors fed through blood flow.

A slower uptake means a prolonged presence of protein in the body’s system, and more complete absorption in the fibers of large muscle groups. Instead of an immediate flood of protein molecules, casein causes the blood to slowly and evenly distribute protein over a longer period of time. This is beneficial to growing muscle fibers that take lengthy repair periods to heal and enlarge.

If you believe casein is the way to go, Pure Path has a sweet review of 10 casein protein powders to help to choose one.

What Do You Need?

Both whey and casein proteins are essential for muscle growth. Whey is a nutrient-rich protein source that ensures enough building material for muscles to repair and grow. Casein regulates the way that protein is delivered into every muscle group. Whey is a great post-workout supplement for triggering growth responses through protein synthesis while casein is an ideal supplement to make sure the body is supplied with protein throughout the day and night.

Bodybuilders can benefit from both types of protein supplements, but they should avoid taking them together. Casein is a coagulant that will counter the quick absorption of raw protein provided by whey. If muscle growth is the goal, whey should be used as a meal replacement, and casein should be ingested to guarantee that protein is always present in the bloodstream.

In short, use whey to fuel daily activities, but take casein before bedtime to fuel the slow repair of muscles during rest.

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