The Casein vs Whey Debate! Which Will Give You A Better Physique?

Posted on September 1st, 2012 at 5:28 am by


Casein and whey are the two constitutents of milk (Milk, possibly the fastest way to build muscle) which is made up of 80% casein and 20% whey.  Whey is a by product of the manufacture of cheese and has emerged as one of the most popular bodybuilding supplements today (How Whey Protein Helps in the Muscle Building Process).  Protein is very important in building muscle and whey and casein are the two most well known protein supplements although they affect the body in slightly different ways leading to the debate regarding which is more effective.

The major difference between casein and whey has to do with the speed at which either gets absorbed by the body.  It only takes 20 – 40 minutes for the protein in whey to be released into your bloodstream while in the case of casein it can take up to 3 – 4 hours.  Therefore, it is clear why whey protein is the preferred supplement to take after an exhausting workout at which time muscle cells are in desperate need of nutrients.

The rush of amino acids into the bloodstream brought about by taking whey protein is perfect for protein synthesis.  On the other hand, the amino acids in casein is released in slow, steady amounts nowhere near the tremendous spike resulting from taking whey protein.  Nevertheless, casein will protect you from muscle breakdown which whey protein fails to guard against.  For your muscles to grow, protein synthesis needs to be greater than protein breakdown and it is obvious that both whey and casein are essential in achieving that muscular physique.

The best time to take casein would be right before bed to protect your body from a catabolic state when you are sleeping.  Due to the slow and steady rate that the amino acids from casein is released into the bloodstream it will help to keep your body in a state whereby muscle growth is conducive.  Casein provides a steady source of nutrients to avert muscle breakdown and keep your body in an anabolic state.

It is no use arguing whether whey or casein is better as both are important in the achievement of a better body.  Bear in mind that casein slows the absorption of whey protein so if you want the immediate benefits that whey is known for you should take it alone.

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