Protein is essential for muscle repair and growth, with whey and casein being the two main types. Both provide necessary amino acids, but whey is rapidly absorbed while casein is slow. Whey is commonly found in supplements, while casein is extracted from milk.
Protein is a key element in muscle repair and recovery. There are two main types of protein: whey and casein. Both whey and casein protein provide a complete profile of amino acids, the building blocks of muscle. However, there are important differences between whey and casein protein, the most important being the absorption rate of each.
When discussing the different “types” of protein, it’s important to note that there is no such thing as just “protein.” Protein is a complex compound of amino acids and polypeptides that are unique to each source. Pork protein is different than beef protein, which is different than dairy protein. Whey and casein protein are just two examples out of hundreds out there.
Protein is important for muscle growth and function because it contains amino acids. There are 21 types of amino acids that the human body needs to function, nine of which are considered “essential.” Essential amino acids are acids that the body cannot create on its own, requiring these acids to be consumed on a daily basis. Most quality whey and casein protein supplements contain an appropriate amount of all 21 amino acids.
Whey protein is the most common and generally useful form of protein. Whey protein is not common in natural foods. In fact, the only natural source of whey protein is milk, specifically from a human or cow.
By far the most common form of whey protein is whey protein isolate. Whey protein isolate is a dry powder that is mixed with water or milk and consumed as a nutritional supplement. Whey protein concentrate is very similar to protein isolate, except that it is a much purer form of protein and contains less lactose and other undesirable ingredients. Whey protein is by far the most popular choice for protein supplementation due to its low cost and rapid absorption rate of around one to two hours.
Casein protein is like whey protein in that it provides all the necessary amino acids; however, casein protein takes a relatively long time to be absorbed by the body. Casein protein is extracted from milk in the same way as whey protein, by using a screen that traps large protein particles. After the protein has been separated from the milk, it is dried and sold as a powder to be mixed with water or milk. The main difference between whey and casein protein is that casein is absorbed into the body much more slowly, typically within seven to eight hours.
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