Despite the plethora of protein powders on the market nowadays, most folks opt for whey or casein.
There’s a good reason for this: experts and studies almost unanimously agree they’re the most effective protein supplements for supporting muscle growth.
There’s less consensus, however, when it comes to which of these two is best.
Some say whey is the best protein for building muscle because it causes a rapid spike in amino acid levels in the blood (the “building blocks” of protein), which helps you build muscle faster.
Others claim casein is the real winner because it’s a “slower-burning” protein, keeping your amino acid levels elevated for much longer than whey, which leads to more muscle growth over time.
Who’s right?
In this article, we’re going to look at what science says about the merits of casein vs. whey protein, so you can decide which is best for you.
Cow’s milk contains two types of protein: casein and whey (80% casein and 20% whey).
Supplement manufacturers extract both of these proteins and process them into powder which they sell as protein supplements.
Both are popular among weightlifters because theycontain all the essential amino acids (amino acids your body must get from food), and they’re rich in the amino acid leucine, which plays a vital role in initiating muscle protein synthesis (MPS).
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What’s the Difference Between Whey and Casein?
The main difference between whey and casein is digestion speed.
Whey is acid-soluble (it dissolves in acid), so it digests quickly in your stomach. This means it spikes blood amino acid levels soon after you consume it, stimulating a rapid increase in MPS (especially when you takeitpost-exercise).
When casein reachesyour stomach, it curdles in the acid, slowing its digestion. As a result, casein doesn’t elevate blood amino acid levels as high as whey protein, but it keeps them elevated for longer (up to six hours).
Here’s a graph illustrating this point:
Many people make a big deal of this difference, claiming whey is a better post-workout protein because it expedites the muscle-building process, and casein is a superior pre-bed protein because its “slow release” prevents muscle breakdown during the hours that you’re asleep (and thus not consuming protein).
While this logic seems reasonable, research doesn’t support it.
Studies show that both types of protein aidmusclegrowthequally well, and provided you consume enough total protein throughout the day, taking casein before bed offersno benefit.
(And if you’d like specific advice about how much protein you should eat to reach your fitness goals, take the Legion Diet Quiz.)
In terms of taste and texture, whey and casein are quite different. Whey tends to have a lighter, more refreshing flavor and mouthfeel. In contrast, casein tends to be thicker and creamier (which is why people often use it in high-protein puddings, pancakes, and other recipes).
There are also a handful of minor health benefits associated with both whey and casein.
Casein contains compounds that may reduce high blood pressure, lower cardiovascular disease risk, and act as antioxidants. Whey contains antibodies that exert antioxidant effects and enhance nutrient absorption. That said, none of these benefits are significant enough that they should sway your opinion one way or another.
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As we’ve already seen, whey and casein have almost the same impact on your ability to build muscle despite digesting at different rates. As such, you shouldn’t tie yourself in knots trying to decide between the two—go with whatever suits your preferences.
Personally, I like drinking a shake made with Whey+ protein isolate after training because it’s light and refreshing, which is more fitting after a hard workout than heavier, creamier casein.
That said, research shows that casein may help increase fat loss slightly more than whey protein when combined with a calorie-restricted diet.
If you want a clean, 100% natural, delicious micellar casein protein powder that’s naturally sweetened and flavored and contains no artificial dyes or other chemical junk, try Casein+.
If you can find a casein and whey blend that provides high-quality casein and whey from hormone- and antibiotic-free cows, that also contains no artificial food dyes, junk additives, fillers, soy, gluten, GMOs, MSG, or hormones, and that’s 100% naturally sweetened and flavored, it could be a viable option.
If, however, buying a casein and whey blend means you have to opt for a protein supplement of lower overall quality, it isn’t worth it. Go for a premium casein or whey protein powder, such as Whey+ or Casein+ instead.
FAQ #2: Is casein or whey better for women?
Both are about as effective as each other for helping women build muscle, so choose whichever suits your personal preferences.
FAQ #3: Is whey or casein suitable for vegans?
No.
If you’d like a vegan protein powder that’s about as effective as whey or casein for building muscle, try Plant+.
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
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Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.
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This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
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