People look to protein supplements like casein protein and whey. They are similar but each has its own distinctive qualities. In this article, we’re going to explore casein protein and whey.
Casein and Whey
Currently, there are a number of available protein supplements in the market today. Some proteins are made from beef, insect and even hemp. The two (2) main and most popular types of protein supplements though are still whey and casein. Both these protein supplements are culled from milk but they have significant differences. Both these proteins are present in the milk of bovines or cows with twenty percent (20%) made up of whey and the other eighty percent (80%) made up of casein.
Both whey and casein proteins are considered proteins of high quality as they have all essential amino acids in them. These essential amino acids need to be taken or consumed from food items as the human body cannot reproduce these amino acids on its own. Interestingly, both whey and casein are the byproducts of the cheesemaking process. The cheesemaking process mixes milk that is heated with special acids or enzymes to make the milk’s casein coagulate or form solid matter resulting in the separation of the liquid milk particles from the said coagulated portion of the milk. The separated liquid portion of the milk is whey protein.
The segregated whey is then dried into a fine powder to be used as protein supplements and other food items. The other solid substances or casein can then be used to manufacture other protein supplements and even added to certain food items.
Whey Protein vs. Casein: Which Is Better?
Whey protein is easily absorbed by the body due to the various amino acids present in the said protein. This also makes whey protein a more suitable supplement for working out. Whey protein also contains significantly higher levels of BCAAs or Branched Chain Amino Acids such as isoleucine, leucine, and valine.
Casein, on the other hand, contains elevated levels of these essential amino acids such as methionine, phenylalanine, and histidine. It was mentioned earlier that whey protein is more effective and preferred in terms of working out and this was because of the fact that while other amino acids are important to the body’s proper functions, leucine is the most important amino acid for muscle building and development.
The higher leucine in whey stimulates the process of growing and gaining additional muscle mass especially when it is done in combination with workouts and other forms of resistance training.
The Specific Benefits of Casein
Casein has a number of bioactive peptides that can benefit an individual’s digestive system and immune system. The said peptides can also help the body fight against cardiovascular diseases and heart problems by controlling hypertension and by reducing the formation of blood clots. This is because the aforementioned peptides have similar medicinal effects to that of ACE inhibitors or angiotensin-converting enzyme inhibitors which can help the body regulate and control high blood pressure. Another important contribution of casein to an individual’s overall health is that it can transport minerals such as phosphorus and calcium resulting in improved and enhanced digestive functions.
The Specific Benefits of Whey
Whey protein can help boost an individual’s immune system due to its immunoglobulins. This immunoglobulin can boost the immune system because it has been shown to have anti-microbial properties and can prevent the proliferation of viruses and bacteria. .Research also suggests that whey has anti-oxidant properties can help individuals fight off certain forms of cancers and tumors. Immunoglobulins have also been shown to help the body in efficiently transporting certain nutrients such as Vitamin A which can result in the body’s improved absorption of Iron.
How Can Protein Benefit Your Overall Diet?
It is undeniable that proteins such as whey and casein have a lot of health benefits and roles when it comes to our bodies’ health and proper functions. These important biological roles include the transport of enzymes responsible for the body’s chemical reactions, fight off foreign and harmful components such as bacteria and virus to prevent the development of infection, contribute to cellular signaling and act as messengers between cell, the development of structures for tendons, muscles, and skin and help the body store and transport the other important substances within the body such as medicines, enzymes and other proteins.
Aside from the overall benefits of protein to the human body, proteins can also promote fat loss by lessening food cravings and improving a person’s metabolic function. Protein can also assist the body in controlling blood sugar levels. This is because compared to low-quality sources of carbohydrates such as junk food, protein consumed at an acceptable amount can improve the management of type 2 diabetes. Evidence suggests that protein can also help manage blood sugar and hypertension.
Factors to Consider When Choosing Between Whey and Casein
While both whey and casein have health benefits and distinct protein advantages, there are still some factors that need to be considered based on the individual’s needs or requirements. This distinction and differences in the modes of action mean that people need to check labels before they purchase or take in any form of a protein product. Individuals should also consider that casein protein supplements are pricier compared to whey protein supplements. Whey protein is also more easily mixed compared to casein protein supplement. Lastly, whey supplements usually have better taste and consistency compared to casein supplementations.