Casein vs Whey Protein Shakes: What’s The Difference

Casein vs Whey Protein Shakes: What’s The Difference?

Supplementing your diet with a protein shake will give your body a beneficial boost that ultimately leads to faster recovery and more muscle growth.Studies have shown that drinking protein shakes while working out can reduce recovery times by as much as 40%. Whether you are a bodybuilder, martial arts competitor or athlete, chances you will benefit from faster recovery times. But which type of protein should you choose – casein or whey?

Whey Protein

Whey is a fast-acting protein that’s made from the byproduct of cheese. After the thin layer of milk used to create cheese is set aside and dried, it turns into a powder that’s used in the production of whey protein.

The powder itself is so fine and powdery that it’s able to bypass the liver during digestion. This is a huge benefit that ultimately means your body will absorb whey protein in significantly less time.

Whey protein’s short digestion time makes it an ideal choice for both pre and post workouts. By drinking a full whey protein shake 5-10 minutes before and after your workouts, you’ll encourage more muscle growth. Of course, you’ll want to carefully read the serving size instructions on any protein you are thinking about using to ensure the amount is correct. For most products, however, you’ll mix 1-2 scoops of whey protein into an 8-ounce glass of either water or milk.

Casein Protein

Casein protein works in the opposite manner as whey. While whey begins to digest within minutes, casein doesn’t peak until several hours after consumption; therefore, it’s not the best choice for pre and post workouts. Drinking this on your workout days won’t yield the same muscle-building benefits as whey.

So, when is the right time to drink a casein protein shake? Instead of drinking it during your workouts, wait until your recovery or “off” days. Drinking a glass or two of casein on your off days will provide a steady flow of protein throughout your system; thus, reducing your muscle recovery time.

Which Tastes Better?

There’s a long-running debate as to which type of protein tastes better. Some people swear that whey is more delicious, while others prefer casein. Whey is undoubtedly easier to drink simply because the particles are so small and fine. After blending it with milk, you’ll have a deliciously smooth beverage that’s easy to down. On the other hand, casein has a thicker consistency, making it slightly more difficult to drink.

The truth is that both casein and whey are highly beneficial proteins that will encourage muscle growth and faster recoveries. Instead of limiting yourself to just a single type, try to incorporate both into your diet. Drink one whey protein shake immediately before working out and another one after. During your recovery days, switch to a casein shake in the morning and another one in the evening. Drinking a casein shake in the evening will allow your body to maintain a high level of protein while you’re sleeping.