Protein Types
Supplements tend to include whey protein or casein, which both come from milk. Understanding your protein requirements is just as important as making sure you consume the right type of protein. Your goals, levels of activity, and body size determine how much protein you need.
Casein creates clots in the digestive tract, which allows the amino acids to release slowly over time. The release of amino acids peaks around 1 hour after consumption, and they can stay in the system for up to 7 hours.
Whey protein digests quicker and more effectively. Consuming enough zinc may help you absorb whey protein. The amino acids from whey protein are still high around 1 hour after consumption and are higher when compared to a similar amount of casein. That said, they drop to normal levels after 4 hours or so. Biotin, or vitamin B7, may help you digest the protein. It can also help you to digest carbohydrates and fats.
Anabolic and catabolic states
Anabolic and catabolic are different states. In an anabolic state, different parts of your body grow and build new material, including muscles. In contrast, components like muscle break down and decrease in a catabolic state. You should try to keep your body in an anabolic state by maintaining nitrogen balance.
Keeping an anabolic state
To maintain an anabolic state, you will need to ensure you get all the nutrients and protein you need. Consuming regular smaller meals 5-6 times a day can also help. Making sure you sleep enough and avoiding too much stress is also crucial to staying in an anabolic state. Finally, the right balance of hormones, including the growth hormones and testosterone, is vital.
Whey protein
In a 12 week-long study, The British Journal of Nutrition found that whey protein decreased total cholesterol levels and LDL cholesterol in overweight people. In the study, whey protein decreased cholesterol more than casein supplements. (1)
Whey protein concentrate is low in fat and carbohydrates. The amount of protein it contains varies by concentration. Lower concentrations tend to be around 30 per cent protein, and higher ones can contain up to 90 per cent.
In contrast, whey protein isolate is processed even more to take out the fat and lactose. It is usually around 90% protein or more.
Whey protein hydrolysate doesn’t need as much digestion as whey protein concentrate or whey protein isolate because it is a predigested form of whey protein. It is useful for pediatric formulas due to its nutritionally available amino acids, and low chance of allergies. (2)
The muscles are ready to grow and repair immediately after a workout, so it is imperative to get the right combination of nutrition and protein. The best supplement for this is whey protein as it has high biological value, and the muscles can utilise it quickly and efficiently.
Taking conjugated linoleic acid with whey protein may increase lean muscle mass.
Casein
According to Mike Samuels at Livestrong, casein is a protein in dairy products, such as milk, yoghurt, chocolate, ice cream and some processed foods. You can get casein protein in supplement form too. Casein protein may be a useful addition to your diet with several potential benefits. (3)
Casein takes a long time to digest and can take up to 7 hours to break down. It follows that casein is excellent if you have a busy schedule and don’t have time to consume protein for several hours. It is a brilliant way for time-short individuals to ensure they meet their daily protein requirements and prevent muscle loss.
Which protein type is better?
Around 3-4 hours after consuming a whey protein supplement, levels of amino acids will normalise, so more is needed to avoid muscle loss. If you use a supplement, casein is the best to utilise for a longer-lasting effect as it is anti-catabolic.
Including whey protein in your breakfast is an excellent way to increase the number of amino acids in the blood very quickly.
The body can utilise excess protein for energy, but this process is tough on the kidneys and liver as it results in specific waste products. Protein can also store as fat in the body.
High amounts of protein can make blood acidity levels rise, which can lead to long-term issues like gastritis, gout and weaker bones.
In summary
Whey is an anabolic protein due to its fast absorption; it is available quickly for maximum muscle growth and repair. Taking taurine may also help with this process.
Whey protein is best used
- First thing in the morning
- Directly after training
- For immune support
- For antioxidant protection
Casein is an anti-catabolic protein because it stays in the blood for a long time, preventing muscle loss.
Casein is best used
- To prevent muscle breakdown after training
- For beginners
Resources
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-whey-protein-isolate-on-body-composition-lipids-insulin-and-glucose-in-overweight-and-obese-individuals/C6262253BDFA6D16F6B143ABBC9073B3
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188464/
- https://www.livestrong.com/article/86604-casein-protein-benefits/
