Whey versus Casein! The battle of the dairy protein supplements. Arguably the two best-selling protein supplements
on the market, it’s finally time to pit them in a fight for the ages! But… if you were expecting some sort of
brutal and intense showdown, I’m afraid you’ll be… disappointed. Let’s take a closer look at our protein
powerhouses originating from our belly busting bovine buddies. Both are considered complete proteins, containing
all the essential amino acids we humans need, and both are easily digested, where about
97% of all the protein in it will be absorbed by the body. It’s no coincidence that these two protein
brothers have become mighty popular among fitness circles. But, even though they share similar properties,
they don’t exactly share the same benefits. In fact, if you have ever been scrounging
the internet forums or punching in your Google searches, you’ll come to realize that there
are two key differences between whey and casein. One, is their digestion rate. Whey is considered the faster acting protein,
touted for reaching the bloodstream quicker and elevating blood amino acid levels much
higher. But, it begins to dissipate roughly 3 hours
after ingestion. Casein, the slow-acting protein, theoretically
reaches the bloodstream slower due to its curdling effect and release smaller amounts
of protein over time. The benefit, though, is that the protein will
be in the bloodstream for much longer, almost 8 hours after the fact. The other difference is indeed their protein
profile. Although whey and casein are both complete
proteins, they don’t share the same amount of these essential amino acids. The most important is the muscle growth promoting
leucine. Whey naturally has much more leucine, which
*should* help you build more muscle. But, casein protein has more muscle preserving
properties. So, both protein supplements are better than
the other in two aspects of building muscle: Increasing muscle protein synthesis, where
whey takes the cake. And decreasing muscle protein breakdown, where
casein holds the crown. As we can see, there are glaring differences
between the two protein powders. But, does it even really matter? Now studies do clearly show that whey spikes
amino acid levels much higher. But one thing that’s not entirely true is
whey reportedly reaching the blood stream quicker, which can be important. Muscle protein synthesis is stimulated for
a short period of time after an intense workout. To capitalize on this, bodybuilders believe
they have to make sure they get protein immediately! Studies show that whey gets to the bloodstream
roughly an hour after digestion, and that’s pretty fast. But casein has been shown to get to the bloodstream
just as fast as whey. The obvious difference is that whey spikes
protein levels much much higher. So, with this fact, and the fact that muscle
protein synthesis is stimulated significantly after workout, shouldn’t whey still be the
winner? Well, no, not exactly. Remember that although whey does spike blood
amino acid levels very high, it also leaves the blood very quickly. And even though exercise stimulates muscle
protein synthesis significantly for a short amount of time after workout, it still remains
elevated above baseline for up to 36 hours. Pair a moderately elevated muscle building
stimulus with a moderately releasing protein such as casein, you’re bound to build muscle
just as well as whey. But how about leucine levels? Whey does have more, and since leucine is
important for muscle growth, shouldn’t whey clearly be the winner? Other than the fact that casein also has leucine,
and when paired with eating protein from real food sources should be enough leucine anyway,
it still has less than whey on a gram to gram basis. But the studies show that casein users actually
ended with a higher net leucine balance than whey users. But, how can that be? Remember, casein tends to focus on decreasing
protein breakdown. With a theoretically smaller focus on protein
synthesis, casein limits leucine usage, creating a greater impact on net leucine balance, and
possibly saving that leucine to build more muscle over time. But let’s look at the actual studies that
focus on building muscle. In almost unanimous fashion, whey undoubtedly
does a much better job in increasing muscle gains in short periods. But as we start looking at longer studies
that spans more than a few weeks, the differences between the two proteins begin to diminish. Fact of the matter is, yes, you will benefit
from whey more so than casein in short bouts. But in the long run, it doesn’t really matter
which you take. The ONLY variable that has affected overall
muscle gains is the AMOUNT of protein a person is eating. Regardless of whether it’s casein or whey,
or heck, even other protein supplements to a degree, net protein consumption is by far
the most important factor. Of course, that changes if you’re focusing
on certain athletic sports such as endurance running or power lifting, where protein timing
and digestion rate is critical. But for all things muscle building related,
whey and casein are pretty much equal. But if I HAD to choose a winner, then I would
personally go with whey protein. It’s less about muscle growth, but more
so the fact that it’s usually easier to consume, has a better taste profile, and usually
is less expensive. These are factors that you should consider
as well. The best choice is really up to preference. If you’re a whey guy, go whey. If you love casein, then go with casein. If you’re au natural and eat only “REAL”
food, then more power to you. Just don’t let the supplement companies
make you feel like you have to choose a side. Come check out my videos where I cover each
of these protein supplements more in-depth. As always, please like and share if you enjoyed
the video and don’t forget to subscribe. Thanks for watching!

100 Replies to “WHEY vs CASEIN”

  1. Why make this video, casein is best used when going to sleep cuz its slow acting protein. Whey absorbs much faster so its ideal to be used as post workout

  2. You can get casein out of dairy anyways. Quark I pretty high in casein while low in fat if you buy the low-fat version.

  3. I just mix half and half I have a container of whey protein and a container of casein protein I just mix half a scoop of whey and half a scoop of casein and it tastes fine as long as you get the chocolate they mix well

  4. What if I generally tend to end my workout around 2 hours before I go to bed, if I take whey right after and then casein before bed, is that enough time between the two that it’s healthy?

  5. I would go for both, but if I am budget tight, I prefer Casein only.. Since it protects muscle breakdown more effectively + natural foods which can balance the shortage that whey can provide. .
    My goal lean muscle mass.. My body type= lean one..

  6. I'm 40 I love workout I'm improved my strengths but I'm improved I'm scared about use casein I think is steroids hahaha 😃 thanks for the video

  7. So if caisen increases resistance to breakdown insent it just making you workout hard for same results since it just takes longer to break down

  8. Musclepharm combat protein powder is a best multiblend proteins supplement 3 types whey and casein both in it with egg white protein ,All are in one jar, Great

  9. Hey so there are a lot of people saying that whey is for after workouts and casein before sleep, but the thing is I have a powder of whey and casein together! And another thing called albumin (?)
    What should I do? Take it after workouts and before sleeping? Please I don't know what dafuq to do

  10. I use whey in the morning for a protein to give a proteine boost. A couple pours later I take caseine. Because I am constantly working. And also when I sleep casein. But it really depends on body though. Im very skinny and so I gain lean muscle and its breas down fast. If you are a mesomorph kinda dude whey will be more then enough since your body doesnt break down muscle as fast

  11. Question Pescience says their protein powder has casein in it…and legion athletics sells them separate. Soo is it better to have them separate?

  12. How about eating something a couple of hours before gym (gym for two hours somewhere between 5-9pm), a whey protein shake right after gym, and a nice, full of protein meal one or two hours after the gym?

  13. First thing popping up when about to search whey vs casein –
    "Whey vs soy protein".
    Who the fuck even thinks you can compare a bitch protein like soy to whey?
    Whey protein would fuck up soy protein any day in an MMA match.

  14. I know it might be a dumb question for experimented people, but do I need to take proteins 7/7 even though I’m training 4/7 or 5/7?

  15. Whey all day, casein before crashin.

    Or, if you don't add oats or something similar to slow it down, 50/50% or 75/25% whey/casein during the day, casein at night, but that doesn't sound as good.

  16. I just use both. I don't know which is better. I know protien is necessary after working out. I don't know which is objectively better. So, I'll use a mix until anything concrete comes out. Oh, and creatine, def need the creatine.

  17. But you dont take protein 1 time during day. You get many meals or protein drinks every 2-3 hours. So whey is good. Casein maybe is better during night sleep.

  18. Sorry guys I'm only 2 years late😴

    Whey = better through the day and atfer exercise

    Casein = better before bed to keep protein levels up during sleep (as the digestion process slows during sleep the casein absorption can last 10-12hrs)

  19. Bhai dono ka alag alag use hai… Whey protein fast digesting Protein hai wahin casein protein slow digesting protein h.. jo ki mainly night me us krte h..

  20. When I have both I take whey after training and casein before sleeping. I got to say casein seems way heavier like a lump in my stomach and is more work to drink too.

  21. Athlean X had a video about protein absorption and in it he talked about studies where lifters consumed whey and casein. It wasn't about whey vs casein, but in every study, the casein users reported greater gains and more fat loss as well. That really caught my attention.

  22. Protein synthesis is elevated for 48 hours after a workout. This is false information. There's also no point in getting more leucine, after a certain point getting more of it doesn't actually do anything.

  23. @PictureFit checkout "the fitness tech" on whey vs casine. They copied your script from this video word for word into their video. Dont know how to get to you personally so this is the best I can do.

  24. About the same number of the population are intollerant to milk proteins as milk as to milk sugar. About 80% of the worlds adult population
    Plus most North Americans are already eating more protein than there body can utilize. People that take protein supliments build big artificial that have no endurance muscles

  25. My girlfriend got mad because i bought a beautiful Whey bottle and she said stop buying steroids, i said bitch go do some research and get out my face

  26. Casein is so much more versitaile, 50g neutral Casein + 180g milk, ~10g baking coco, sweetner, mix it up and throw it in the fridge for a few minutes = Chocolate Pudding. Also in Pancakes Casein is much superior because it makes them much fluffier.

  27. Means casein win…i dnt need too much body i.need simple 70kg ..my age ia 22 bt weight is only 48 which is nt perfect…thinkable

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