November 25, 2014
An Indepth Look at the Differences Between Whey Protein and Casein Protein
Rebirth Fitness will look at some of the differences between Whey Protein and Casein Protein by delving into the structures, origins and uses of the proteins in a simplistic approach to help educate our new readers. It is no doubt confusing for persons looking for ways to supplement their nutrition by seeking such information, as many vitamin shops provide little direction with an enormous assortment.
What are Proteins?
Proteins are large, complex molecules that play many critical roles in the body. They do much of the work in the cells and are required for the structure, function, and regulation of the body’s tissues and organs.
Proteins are made up of hundreds or thousands of smaller units called amino acids, which are attached to one another in long chains. There are 20 different types of amino acids that can be combined to make a protein. The sequence of amino acids determines each protein’s unique 3-dimensional structure and its specific function.
Whey Protein vs Casein Protein
Proteins nourish the body with essential amino acids that act as building blocks for the formation of new muscle. A major nutritional supplement in fitness is milk. however, not all proteins are equal. The major proteins in milk are Whey and Casein. These two proteins are brillant sources of all the amino acids essential to the body. But these proteins differ in one important aspect, Whey is a fast-digesting protein and Casein is a slow-digesting protein.
Whey Protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Whey is actually a complex protein made up of many smaller protein subfractions such as beta-lactoglobulin, alpha-lactalbumin, immunoglobulins (IgGs), glycomacropeptides, bovine serum albumin (BSA) and minor peptides such as lactoperoxidases, lysozyme and lactoferrin.
Whey Protein is termed a "fast-acting" protein, because it takes only a short time to be fully metabolized by the body. The stomach quickly breaks down Whey Protein in about 40 minutes. In 40 minutes, amino acids and protein synthesis will reach peak levels in the blood and then in an hour they will come back down to normal.
is an abundant protein found in cow's milk. It's realatively insoluable and forms structures called micelles that increase solubility in water. During the processing of milk, the casein peptides and micelle structure become disturbed to form simpler structures. As a result a gelatinous substace is formed.
Casein Protein is termed a "slow-acting" protein, because it takes 3-4 hours for amino acids and protein synthesis levels to peak in the blood. When Casein Proteins interact with the stomach, it forms globules that clot. These globules dramatically slow the breakdown of protein synthesis and breakdown. The main benefit of Casein is that it provides a steady supply of amino acids to muscles which inhibit muscle breakdown.
Rebirth Fitness Tips for Consuming Whey and Casein Protein
Drink a Whey Protein Shake After a Whole Food Meal. This will create an environment in your body that is conducive to muscle growth. By eating a protein rich meal, you will have suppressed the rate of muscle breakdown by creating a slow realease of amino acids throughout your system. Second, your meal with stimulate the release of insulin which will aslo slow the rate of muscle breakdown.
Eat a Casein Based Meal within 3 Hours. After 3 hours have passed, consume a casein rich meal. The goal is to spike the levels of amino acids in the body for a dramatic effect. The degree of protein synthesis is directly related to the degree of change in the levels of amino acids. By consuming a casein-based meal here we will allow for that drop while keeping amino acid levels above normal. This keeps the rate of protein breakdown to a minimum.
Drink a Whey Protein Shake 30 Minutes Before and After a Workout. Whey Protein is quickly absorbed by the body. By drinking Whey before and after a workout, you spike levels of amino acids and protein synthesis in the blood.
Drink a Casein Protein Shake Before Bed.Casein Protein is a slow digested protein. By consuming Casein Protein before sleep, you are sure to provide the body with essential nutriton during a period when the body essential fasts.