Casein and whey are both milk-derived proteins and by-products of cheese making, but they have some differences.
, which constitute respectively 80% and 20% of milk proteins.
They are high quality proteins, as they contain all essential amino acids for maintaining health and are easily digested.
Both casein and whey are by-products of cheese production.
During cheese making, special enzymes or acids are added to the heated milk that cause the casein in the milk to clot or turn into a solid state, separating from a liquid substance. This liquid substance is whey protein, which is then washed and dried into a powdered form for use in food or dietary supplements.
The remaining casein curd can be washed and dried to create a protein powder or added to dairy products, such as cottage cheese.
They don't have the same absorption
One of the most significant differences between casein and whey protein is the rate at which the body absorbs them.
Casein protein is digested slowly, while whey is digested quickly. These differences in absorption rates make casein protein better to take before bed and whey protein ideal for a workout because it stimulates the muscle building process.
and digestive and also benefit heart health by lowering blood pressure and reducing blood clot formation.
In addition, they bind to and transport minerals such as calcium and phosphorus, improving their digestibility in the stomach.
Whey proteins, on the other hand, contain a series of active proteins called immunoglobulins, which boost the immune system. Animal and test-tube studies have also shown that these proteins exert antioxidant effects and inhibit the growth of tumors and cancer, as well as transporting important nutrients, such as vitamin A, and improving the absorption of other nutrients, such as iron.
The many qualities of proteins
In general, what matters more than anything else is the total daily protein intake, as these are incredibly important elements for health.
Their functions, in fact, are different: they carry out chemical reactions in the body, remove foreign particles such as viruses to help fight infections, coordinate cell signals, provide shape and support to the skin, bones and tendons and move substances, between which hormones, medicines and enzymes, through the body.
In addition to basic nutritional functions, they bring many other benefits, including aiding fat loss, decreasing appetite and increasing metabolism, and improving blood glucose control in people with type 2 diabetes when consumed in place of carbohydrates. , several studies show that people who consume the most protein, regardless of the source, have the lowest blood pressure.
These benefits are associated with higher protein intake in general, not necessarily casein or whey.
: 110
Per standard 34 gram scoop, casein protein contains:
- Calories: 120
- Fat: 1 gram
- Carbohydrates: 4 grams
- Protein: 24 grams
- Iron: 4% of the RDI
- Calcium: 50% of the RDI
These nutritional values may vary depending on the specific product, so it is advisable to read the labels carefully.
When choosing which one is best to take as a supplement, there are other factors to consider.
- Casein protein powders are generally more expensive than whey.
- Whey protein powders tend to mix better than casein.
- Whey protein powders often have a better texture and taste than casein.
Choosing one solution over the other will not necessarily give better results in the gym or improve your health considerably, so head for what you prefer or buy a blend that contains both.
How to use them
These protein powders can be mixed with water or milk. Milk will make protein shakes, especially those with casein, thicker.
If possible, mix the protein powder and liquid with a blender instead of a spoon, so that the final texture is smoother and the protein distribution more even.
Always add liquid first, this order will prevent proteins from sticking to the bottom of the container.
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