Whey Protein & Casein Protein

More than likely if you have been training for any period of time you have heard of whey protein. Whey protein is highly effective to increase anabolism (building of muscles) and thus is usually taken by people after they get done with their training session. But it should be noted that muscle growth = positive protein balance and since whey digests so quickly (within 30 minutes), it is not effective at halting muscle cannibalism (muscle wasting). This is why it is important to use casein protein in your daily diet.

Casein is a slower digesting protein (it can digest for up to 7 hours!) and thus is better suited towards halting muscle wasting and increasing muscle balance (this is also why casein protein is commonly ingested before bedtime). Two common foods that contain casein protein are cottage cheese and milk (milk is actually 80% casein, and 20% whey). But as we know it can be hard to get all of our dietary needs from whole foods. This is why it is important to use a casein powder supplement!

Ideally you should have both whey and casein mixed together whenever you have a protein shake. Think about it this way... the whey protein will quickly boost muscle anabolism which will result in tissue growth, and the casein protein will slowly trickle into your blood stream and protect that hard-earned muscle!

Consider purchasing some casein protein or a casein/whey powder blend the next time you are purchasing supplements. A great casein/whey blend is Ultra Peptide by Xtreme Formulations and Muscle Milk by Cytosport. I am confident that you will experience greater gains than just using whey protein!