Casein – Better Than Whey Protein?

Casein – Better Than Whey Protein?


Casein, the little brother to the much more
popular big brother, Whey. But, it still has gotten some good attention
as a potent protein powerhouse. We know of the success of whey, but does casein
hold up just as well? As discussed in the whey video, which you
can check out here, whey and casein are derived from curdled milk. The liquid from curdling is whey and the curds
are casein. Despite its lower popularity, casein makes
up about 80% of all the protein in milk. Containing all the essential amino acids we
humans need, casein is a complete protein that is very easy for our body to digest. Along with the amino acids, casein contains
peptides that aid the immune system. Casein supplements, especially micellar casein,
also have the unique capability of curdling within the stomach. This curdling creates a unique “bolus”
structure with special molecular properties that helps enzymes in the stomach absorb the
health-promoting peptides much more effectively. This bolus structure is also the reason casein
has grown in popularity within the fitness industry, since it keeps the protein in the
digestive tract much longer, giving your bloodstream a slow dose of protein for up to 8 hours! Although casein does not contain high levels
of the muscle building amino acid leucine, it does however have anti-catabolic effects. This means that even though it doesn’t build
muscle as quickly as other supplements, it can at least minimize muscle breakdown from
occurring. And with this anti-breakdown property, casein
is believed to be best taken right before bed. Since most of the catabolic effects we humans
experience happens during sleep when our body is recovering, theoretically ingesting casein
before bed will protect us from all the protein breakdown. Although it is a logical assumption, no studies
have ever shown pre-bed casein consumption having any benefit over other sources of protein
nor is the catabolic issue a big deal if you’re training regularly, which you should be doing
already before even watching this video. And unfortunately for casein, its magical
slow-digestion luster begins to unravel once you realize how common it is. Fact of the matter is, the added benefits
can be found in real food, especially in complete meals containing a healthy mixture of proteins,
fats, and carbs. Not only does it take just as long to digest,
but the added carbs can also aid in total protein uptake in the muscle cells and the
fat supports digestion of important micronutrients such as Vitamins A, D, E, and K. As far as
gainz, simply eating enough protein, regardless of the source, trumps everything else. Just like whey, if you’re already chomping
down .8 to 1.5 grams of protein per kg of bodyweight from real food, adding a casein
supplement will do very little. But, if you do have trouble eating enough
protein, casein can definitely help, but be aware that casein will make you feel more
full than other protein supplements due to its curdling effect. Not ideal if you’re trying to eat more. Ultimately, if you feel that casein has helped
with your gains, then by all means continue to take it. For those that are on the fence about it,
just know that your goal should first and foremost be eating enough protein, period. If you haven’t already, come check out my
whey protein video if you want to learn more about the more popular protein alternative. Leave your thoughts on casein in the comments
below and don’t forget to like, share and subscribe! Thanks for watching.