What’s the Difference Between Casein and Whey?

Here are the benefits of whey protein.

1. It Has Complete Proteins

A pivotal study by the National Institutes of Health (NIH) found that whey is a complete protein because it has all nine essential amino acids our bodies can't make on their own [7].

Whey's amino acid composition includes:

• Branched-chain amino acids (BCAAs)
• Leucine
• Isoleucine
• Valine

These amino acids are vital for preserving and growing muscle mass [8].

Whey protein is also a "fast-acting" protein, meaning your body absorbs it faster [9]. 

This is why I recommend that my clients take whey protein 5-10 minutes immediately before or after working out.

Casein may provide these remarkable health advantages.

1. Immunity and Antibacterial Advantages

After reviewing several cell research, I discovered that casein protein might boost the immune system, improve antibacterial defenses, and lower blood pressure [14].

2. Lowers Triglyceride Levels

A 2020 study from Biomed Central (BMC) found a significant reduction in total cholesterol and triglyceride levels following casein protein intake [15].

I tested this on our new clients, and after they routinely consumed casein and exercised for two months, I found their cholesterol levels were much lower than in the beginning.

3. Helps With Weight Loss

In a 12-week training study by the National Institutes of Health (NIH), protein concentrate users lost three times more body fat than placebo recipients did [16].

Many online users reported feeling fuller for longer when they consume casein because it has a higher satiety degree.

This also helped my new weight loss clients curb their unnecessary junk food cravings and cut down calorie intake in the long run to achieve their ideal body fat percentage.

Related: Does Protein Burn Fat?

I found that the best hydrolyzed whey protein powders contain higher blood amino acids and more bioactive peptides than casein.

Whey also has complex milk nutrients high in calcium and phosphorus, which have been shown to improve cardiovascular health [17].

While micellar casein is the primary element in casein powders, there are other nutritionally superior compounds like:

• Histidine
• Methionine
• Phenylalanine

Research suggests that these compounds aid in weight reduction [18].

Casein also has peptides that bind to and transport minerals such as phosphorus and calcium, increasing their bioavailability in the gut [19].

Here are a few pointers summarizing the comparison between the top whey protein and casein protein blends.

Absorption Rate

Whey protein typically has greater digestion and a quicker absorption rate than casein.

I recommended it to my clients who regularly engaged in resistance exercises, and they shared that the whey protein effect kicks in almost immediately after consuming, unlike casein.

This is because whey metabolizes and absorbs faster than casein. And it also kickstarts the muscle breakdown and repair process more quickly [20].

I found casein more suitable for my fasting routines, thanks to its gradual, slow release of amino acids.

I found whey protein powder more suited for muscle workout routines because it is readily absorbed and because of its amino acid composition, as mentioned earlier.

In my six months testing process, whey protein increased muscle growth more than casein.

Thanks to its increased leucine levels which, according to research, affect protein synthesis and revs muscle breakdown process [21].

Degree of Satiety

Because casein decreases protein degradation, it takes the body longer to digest than whey powder [22].

As a result, I sometimes preferred to use only the top casein protein powders as a pre-workout meal substitute since they typically offered greater fullness.

Whey, on the contrary, helped me consume a lot of protein, but it typically didn't keep me feeling full for as long.