Whey, Casein Protein & Your Wellness
Proteins provide the body critical amino acids that serve as building blocks for the formation of new muscle. But not all dietary proteins are equal. The major proteins in milk are casein and whey. These two milk proteins are both excellent sources of all the essential amino acids, but they differ in one important aspect—whey is a fast-digesting protein and casein is a slow-digesting protein.
WHEY STIMULATES PROTEIN SYNTHESIS
Fast-digesting whey means it is emptied from the stomach quickly, resulting in a rapid and large increase in plasma amino acids. This translates into a quick but transient increase in protein synthesis, consuming repeated doses of whey allows for sustained high levels of blood amino acids and repeated bursts of protein synthesis that provide superior effects on muscle protein balance.
CASEIN OFFERS A POSITIVE PROTEIN BALANCE
Casein is the most abundant protein in milk. It is relatively insoluble and tends to form structures called micelles that increase solubility in water. It gives steady release of amino acids into circulation.
In one study, researchers gave healthy subjects 30 grams of either whey protein or casein protein and made several measures of the anabolic and catabolic effect for 7 hours after the meal. Whey protein resulted in a rapid increase in blood amino acids and protein synthesis, but it was short-lived. Casein, on the other hand, resulted in a prolonged increase in blood amino acids that resulted in a 34% reduction in protein breakdown. The net protein balance remained more positive after intake of casein protein over a 7-hour period. The superior long-lasting effect of casein was attributed to a delayed gastric emptying and slower absorption rate from the gastrointestinal tract to the blood.
PRACTICAL USES OF WHEY AND CASEIN
The science unequivocally shows that the digesting rate of protein is an important regulator of protein balance. Whey provides a quick burst of protein synthesis while casein makes an ideal protein supplement to sustain long periods of an anabolic environment for muscle growth. Based on these different characteristics, whey and casein can be used alone and in combination to exploit their unique biologic effects.
Alternatively, a combination of whey and casein (20 grams) could be consumed one hour before and immediately after exercise for a sustained benefit on protein balance. Casein is a perfect protein for a shake before bed because it promotes a sustained anti-catabolic environment while you sleep.
Because whey and casein have different but complementary effects, many people keep both types on hand and use them differently throughout the day—whey in the morning and after workouts and casein before bed. Or you can mix whey protein into a large glass of milk (about 80% casein) to combine the benefits of both. Research shows these proteins support greater increases in lean body mass and decreases in body fat as part of a resistance training program.
As it is henceforth proved that whey and casein when consumed together proves to be the best combination of health drink, where one give you instant energy and the other energies for the whole day. The combination of whey and casein are best complimenting to each other in Herbalage WellneSure Daily Health Drink Range.
- For All Day Energy & Nutrition (For All Age Group)
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