Casein vs. Whey Protein: Which is Best?
Key Takeaways
- Whey protein and casein protein are just two types of protein powders available today.
- Whey is much more widely known and is generally used right after a workout to aid in muscle recovery.
- Casein takes longer to absorb so is generally used right before bed to help minimize muscle fatigue.
- Protein powders shouldn’t be a substitute for protein-rich foods in your diet, but as a supplement for building muscle and strength.
Have you tried protein powders before but aren’t sure which type is best for you?
Overwhelmed with the choices that are on the market today, and not sure which protein powder meets your needs?
If you haven’t tried one yet, are you curious what the difference is between whey vs casein protein powder?
Protein powders seem to be all the rage now, and you can find various different types from the following sources:
- Hemp
- Pea
- Insect
- Beef
- Rice
- Plants
- Egg
But the old tried and true versions that have remained popular and are still around are casein and whey. What is it about these two types of protein powders?
Whey and casein protein powders both come from the same source, yet are very different products.
Today, we’re going to discuss casein vs whey protein powders. Their health benefits, any side effects you should know about, and if one is a better choice over the other.
Both come from Milk – But are they the same?
It’s true that both casein and whey comes from cow’s milk.
A glass of milk contains roughly 80/20 ratio of casein to whey protein. During cheese production, enzymes are heated with milk to create curds and whey.
The curds are the solid casein, which are then dried to turn into casein protein powder. The whey is the liquid, which is dried to become whey protein powder.
While the whey is strained out and generally isn’t consumed, casein is found in various milk food products:
- Cream
- Yogurt
- Sour cream
- Half and half
- Any foods/drinks that are cream based
Another similarity for casein vs whey is that they both contain all of the nine essential amino acids. This means both types of protein are considered “complete proteins.”
We’ll talk a little bit more about amino acids and their importance in the next section.
Both forms of protein are also considered highly digestible, according to the protein digestibility-corrected amino acid score (PDCAAS). For many, this makes them the preferable choice over plant-based proteins.
When it comes to comparing casein vs whey, this is where the similarities end. Before we get into their differences, let’s take a quick look at amino acids and their importance.
Essential and Nonessential Amino Acids
Our bodies require amino acids and proteins in order to thrive. A total of 21 different amino acids have various roles in helping to keep our bodies developing properly.
Some amino acids are produced by the body (nonessential) while others aren’t (essential). Conditionally essential amino acids are only needed during certain conditions, mainly to combat stress and sickness.
- Essential amino acids: leucine, lysine, histidine, isoleucine, methionine, threonine, phenylalanine, tryptophan, and valine.
- Nonessential amino acids: asparagine, aspartic acid, serine, tyrosine, alanine, glutamic acid, and selenocysteine.
- Conditionally essential amino acids: arginine, cysteine, glutamine, glycine, proline, and tyrosine.
Once the body digests protein, the essential amino acids are what’s left. Among other things, your body needs them to:
- Grow
- Repair and regenerate bone, tissue, and muscle
- Break down and absorb nutrients
- Improve our immune system response
In 2016, the Academy of Nutrition and Dietetics updated their position on the ideal sourcing of amino acids – they expressed that a well rounded and diverse plant-based diet can provide all nine essential amino acids.
This is good news for vegetarians and vegans, or people who just prefer to eat plant-based. Until a few years ago, most in the medical field agreed that plant proteins were the best sources of essential amino acids.
Branched-Chain Amino Acids
What are branched-chain amino acids (BCAAs) and why are they important? We’re glad you asked!
When someone refers to a BCAA, they are referring to the chemical structure of the amino acid. Of the 21 amino acids, three are part of the BCAA family – leucine, valine, and isoleucine.
Each amino acid plays an important role:
- Leucine – regulate blood sugar, increases the production of growth hormones, and synthesizes proteins to promote muscle repair and recovery
- Valine – helps the body produce sustained energy, stimulates muscle growth and repair
- Isoleucine – regulates energy, improves immune function and response, and promotes muscle metabolism
All three BCAAs are essential to anyone who works out. They work to:
- Increase muscle growth
- Reduce muscle soreness
- Minimize exercise fatigue
- Prevent muscle breakdown (wasting)
- Help improve liver function
And remember, these are essential amino acids, so our bodies don’t produce them naturally. You can up your intake of beef, milk, and eggs to get these vital amino acids, or you can take the easier route.
A Superior BCAA
Vintage Brawn™ is packed with the “Big Three” protein isolates for maximum muscle building power.
You can take this casein, whey, and beef protein blend post-workout to reduce muscle fatigue & optimize support and recovery.
When it comes to comparing casein vs whey, the preferred protein to provide BCAAs is whey. Why is this? The amount of leucine in whey compared to casein.
Whey has about 25 percent more leucine that casein does. Of the three BCAAs, it’s the most important for building muscle, which is why most of us work out.
This is because out of all three BCAAs, leucine is able to penetrate our muscle tissues and fibers the easiest. It goes to work, rebuilding the muscle fibers that are torn during your workout.
Leucine simultaneously reduces muscle fatigue, which further helps with those increased muscle gains you love to see.
Muscle protein synthesis is even more pronounced in people who choose whey combined with leucine, like in Vintage Brawn™.
If you are worried about carbs or are following a diet like keto, we’ve got you covered.
We also offer a great tasting classic BCAA powder with probiotics to help promote gut health. With zero calories and no carbs, it might be exactly what you’re looking for.
Casein vs Whey Protein Benefits
We’ve already discussed the benefits of BCAAs and how whey protein is a better choice. But what other benefits do casein and whey have, and does that mean one might outweigh the other?
Casein contains specific proteins called bioactive peptides. These proteins help improve our immune and gut digestive responses.
They are also known to reduce blood pressure in some people. Peptides work much like medication used for high blood pressure, called angiotensin-converting enzyme (ACE) inhibitors.
Certain liposomal peptides in casein have also been studied and thought to have antioxidant benefits. They may also work to fight free radicals that build up in our cells.
The proteins in whey are called immunoglobulins and they work to support the immune system. They also help vitamin A move throughout the body and help iron absorb into the bloodstream.
The immunoglobulins in whey, specifically lactoferrin, are known to have antimicrobial properties. They also help regenerate tissues and even have anti-carcinogenic properties.
More studies are needed to determine exactly how whey and casein can help improve certain aspects of our health. They both have properties that help support the immune system and provide other health benefits.
One thing that both casein and whey help with is weight loss. Let’s take a look at how they both work to help shed unwanted pounds.
Casein vs Whey for Weight Loss
When it comes to weight loss, there has been a lot of research done that confirms protein can help. Having sufficient protein in your diet can aid in:
- Fat loss
- Lower blood pressure
- Better control over sugar levels
- Improved satiety between meals
- Reduces cravings and snacking
- Increases strength and building muscle mass
- Boosts your metabolism
Would adding casein or whey protein to your diet help you further when it comes to weight loss? Let’s look at some studies that have been done to see which one might work better.
The Science Behind the Weight Loss
In a study on 20 healthy, normal-weight women, researchers determined the composition of amino acids in whey protein helps with satiety.
A meta-analysis of 14 randomized controlled trials determined that whey protein showed favorable results as well. Weight loss was noted when combined with resistance training as well as with a controlled diet.
Seventy overweight adults were followed for 12 weeks, divided equally between the:
- Control group
- Whey group
- Casein group
In comparing whey vs casein protein on overweight adults, whey protein was better at making participants full and satisfied longer.
The study did note that while participants were more satisfied, weight loss and food intake didn’t vary compared to casein.
Another study put a group of overweight police officers into three separate groups. Each group ate the same food, with one as the control and the other two supplemented with whey or casein.
Of the three groups, the one when supplemented with casein showed the greatest weight loss and lean muscle mass.
The specific peptide components of the casein hydrolysate likely provided more favorable results comparing casein vs whey.
One of the reasons that whey is more effective for hunger satisfaction is that it’s quickly absorbed by the body. Compared to casein, which is slow to absorb and doesn’t have the short-term satiety effect.
Research suggests that due to their different absorption rates and amino acids, a combination might be worth considering.
When comparing casein vs whey, does one have an edge when it comes to absorption rates? Let’s find out.
Casein vs Whey Absorption Rates
If you’ve ever discussed the difference between whey and casein, you might have heard this before. Whey protein is better right after your workout and casein protein is best for use right before bed.
Do you know why that is? It all has to do with absorption, or digestion, rates.
Like we said above, whey is absorbed much quicker than casein. And remember earlier in the article when we talked about the casein being solid curds and whey being liquid?
When you think about it that way, hopefully, it makes sense that whey is faster at being digested than casein protein. The casein thickens in your system, causing it to move through your body at a slower rate.
Let’s take a look at a study where healthy adults drank either whey protein or casein protein as a meal. In the whey group, the whole-body protein breakdown was 34 percent higher.
Also, postprandial protein synthesis was 68 percent higher in the whey group as well.
However, the delayed protein response in the casein group showed a net positive leucine response seven hours later. What does all this mean?
Whey protein stimulates muscle regeneration quickly, and the casein protein protects from muscle breakdown long-term.
Other studies support this theory, that using protein supplementation after resistance exercise improves muscle gains.
When it comes to comparing whey vs casein, they have different digestion rates. But they are both effective in aiding in muscle regrowth and recovery, at different times of the day.
The Golden Era and Protein Powders
When it comes to the Golden Era of bodybuilding, protein powders were just being created. Most bodybuilding greats chose to eat whole foods like beef and eggs and drink milk to get their protein fuel.
One notable person from the Golden Era was Rheo Blair. He formulated a milk and egg-based protein powder that was popular during the Golden Era of bodybuilding.
Some legends like Vince Gironda, Arnold Schwarzenegger, Frank Zane, and Larry Scott used his formula with great results. The Iron Guru loved the product so much, he marketed it successfully to his own clients.
It was in the 1950s when Blair’s product started to become popular that the idea of protein powders took off. He marketed effectively to bodybuilders and athletes to provide them the edge they needed to win.
In the last decade, companies have taken the focus off of protein as a supplement and retargeted to everyday people. It’s become commonplace to see protein options for every meal, especially as a quick meal replacement.
For the people who lead busy lives, this type of marketing can be attractive.
Moderation is key. There are risks to having too much protein, however. If you exceed the CDC’s recommended 35 percent daily intake of protein, it could negatively affect your kidneys.
Too much protein can cause kidney stones or advance kidney disease quickly in some people.
The Bottom Line
When it comes to the battle between casein vs whey protein, we think that whey has a slight edge. But that doesn’t mean that you shouldn’t consider casein protein for its sustained benefits.
Whey protein is the best post-workout, to fuel your muscle recovery. Casein protein is best right before bed to further protect your muscles from catabolism, or throughout the day.
So really, the choice between whey vs casein boils down to when you are planning to use it.
If you are getting sufficient protein in your daily diet, you shouldn’t be using protein powder every day.
Keep it for days where you work out hard, your muscles are sore, and you’re dealing with fatigue. Or simply when you are out and about & want to hit your macros but cannot stop for a meal due to being busy.
The choice is yours in what you want to take, but make sure you do your homework to get the best of the best. Here at Old School, we’re not ashamed to say ours is some of the best!
Do you prefer whey protein or casein protein? Do you agree with our breakdown of the two proteins? Have anything to add? Let us know in the comments!