Which protein is better for muscle growth – whey or casein? Fitness trainer’s opinion

More and more often athletes and people watching their figure are using supplements in their diet. Supplements help to build muscle mass faster, lose weight and achieve effective results together with training.

Protein is the most popular type of sports nutrition. It is available in the form of dry powder, it is also added to fitness bars. It is a concentrated form of natural protein derived from milk, legumes or eggs.

The product is safe and has nothing to do with chemical additives. When the body needs a large amount of protein and food can no longer cope with the requests, you can use protein.

There are several types of sports nutrition. Let’s understand which protein is better and whether everyone can take such supplements.

Fitness trainer and co-founder of online home workout platform FitStars

Whey protein and casein are animal proteins, where the raw material for their production is milk. They differ only in their molecule structure and rate of digestion.

Whey protein is digested faster when it enters the gastrointestinal tract – it is broken down into amino acids and fully absorbed within an hour. It can be taken in the morning. Casein, due to a different method of production, is processed a little longer – from six to eight hours.

Whey protein is the most common type of protein for sports nutrition. There are several types of supplement. They are divided by the method of production, in particular by quality, level, filtration method.

Whey protein concentrate

Here the minimum degree of purification, where at the output we get 50-60% of protein.

Protein with impurities of other nutrients

If when choosing a protein in the composition as a raw material there is whey protein concentrate, it means that there is also some amount of carbohydrates and fats. Accordingly, if a person adheres to a low-calorie diet, really wants to get rid of excess subcutaneous fat, then such a protein cocktail will not be so effective. In this case, use isolate or hydrolysate.

But still these carbohydrates and fats compared to protein, of course, a small amount. That is, in a serving will be about 20-22 g of protein, about 3 g of fats and 5 g of carbohydrates.

Whey Protein Isolate

Whey protein isolate is already better purified. At the output we get a minimum amount of impurities in the form of carbohydrates and fats – per serving of the finished product is more protein – 24-28 g, and carbohydrates and fats will be 1 g. Therefore, the product is considered a lower-calorie protein shake.

Hydrolysate

The highest quality in terms of purification. Whey protein hydrolysate is 100 percent protein with no carbohydrates or fats. The better the filtration, the more expensive the protein powder. That is, whey protein concentrate is the cheapest, then comes isolate – it is more expensive. And the most expensive is hydrolysate.

What is the difference between casein and whey protein?

The nutritional supplement is also a milk protein. But casein is obtained by enzymatic fermentation. It has large molecules in its composition – so it is more slowly digested in the stomach. Hence the differences in use.

Casein is recommended to introduce into the diet when you want to lose weight. The supplement allows you to maintain a feeling of satiety for a long time. Whey protein is responsible for rapid digestibility – it can be used to gain muscle mass.

If we talk about biological value – both types are complete in their amino acid composition. That is, they have a full set of amino acids – both substituted and non-substituted.

When should protein not be used?

Before using any dietary supplement, it is worth consulting a doctor. He will choose the right scheme of intake, taking into account individual characteristics and chronic diseases.

But if you notice slight disorders, bloating, discomfort in the intestines – then, most likely, you have lactose intolerance. Unpleasant symptoms may be due to the fact that the supplement contains carbohydrates. And the main carbohydrate in milk is lactose. So before choosing a protein, you need to understand how much you digest these substances.

If you have lactose intolerance, you can choose other types of plant-based proteins. These have soy/egg protein – albumin as part of their composition.

Observe the ration when using protein

Protein is quite a toxic nutrient, it loads the organs of excretion – liver and kidneys. Therefore, you need to be careful when you decide to add it to your diet.

You can not “overdo it”. If the consumption of carbohydrates – nothing to worry about, the body will quickly “store” them, digest them into fat and put them in subcutaneous fat, but with protein is different.

I do not advise consuming more than 2 g of protein per kg of body weight per day for men. The norm for women is 1 g per kg of body weight.

Protein for gaining muscle mass

To achieve relief of the body, you need to adjust your diet before you start consuming protein. Feed the body with the necessary amount of energy – fats, carbohydrates – to ensure muscle growth. The diet should be tailored to your personal parameters: gender, height, weight, and types of training.

Don’t pin your hopes on protein – it can’t be a full-fledged substitute for a basic diet.

Protein shakes for weight loss

Supplements are also used by people who work on weight loss, getting rid of excess subcutaneous fat. Protein is not deposited and is a valuable building material for almost all tissues of our body, not only for muscles.

When losing weight, you need to reduce carbohydrates and compensate with extra protein. Replace one carbohydrate meal with a protein or protein shake.