Whey or Casein - How to Know Which One You Need?

When working out and trying to achieve success in the gym, take all the help you can get. From a personal trainer to a dietician who can recommend a perfect diet, listen to every piece of advice that comes your way. However, the best help usually comes from the combination of foods and drinks you take daily – if you include proper items at a proper time, you can achieve great results. Two of the things most people use are whey and casein protein, but, since not everybody’s an expert, here are a few tips about each of them: what they are, how they should be used, what they do and what you can expect after using them.

Whey Protein

An isolated product of whey – a substance left over after milk coagulation while cheese is made – whey protein contains spheroproteins (also known as globular proteins) with all their helpful and healthy ingredients. When looking at whey’s nutritional value, you’ll easily notice that it mostly consists of water, but also contains things like minerals – predominately potassium and calcium – and vitamins, as well as fatty acids and fibers.

This makes whey protein a unique mixture that serves as a dietary supplement with numerous positive effects on your body: it provides lots of top-notch protein, lowers your blood pressure, treats diabetes and helps your bowel movement. But, one of the most important uses is in the gym, since it helps you lose weight and build muscles.

Casein Protein

Originating from the same source as whey protein, casein has a slightly different origin story. It’s basically one of the main proteins found in milk – about 80% of all proteins in cow’s milk, for example, come from the same family as casein, and numerous studies have proven that casein is found in human milk as well, comprising “approximately 20% of the total protein content in early lactation and 45% in late lactation.”

You can find casein in cheese, but also in products like glue and paint, while its usage in medicine and stomatology is also extensive. When it comes to casein’s use in the gym, remember that it’s full of carbs, vitamins and amino acids, which makes it perfect for certain groups of gym enthusiasts. It’s basically one of the most popular protein supplements out there, as it regenerates your muscles and gives you more power.

Whey and/or Casein?

When choosing which protein to use, make sure you know both their benefits and your intentions, i.e. whether you want to get leaner or more ripped. Both of them have their advantages and disadvantages. Whey protein supplements, such as Optimum Nutrition Gold Standard Whey, for instance, enhance the synthesis of protein, improve weight loss and build your muscle mass. Since their effect on your body is more comprehensive than most people know, you can take them before your visit to the gym, after it, or even during your training sessions.

On the other hand, while casein is great for building muscles and having more energy, it has several side-effects as well, ranging from inflammation to kidney damages that can have a more serious outcome. Lactose intolerant people should avoid it or be very careful when combining it with their everyday diet.

All or Nothing?

One of the most important things to remember is not to take whey and casein protein at the same time – while both have their own benefits, combining them might not be the best idea due to casein’s coagulation process. However, if you insist on taking both of these proteins, set up a schedule and take casein before your workouts and whey after them.