Nutriton Tip: Whey and Casein Protein

Many of you know who use protein powders probably know a lot about them. There are several sources of powder proteins. Most of you have probably heard of whey, casein, and soy proteins. In order to maintain and build muscle, your body needs protein. Depending on your goals and body weight, the amounts needed vary. The quickest and easiest way to add more protein to your diet is to supplement your daily food intake with a protein shake/drink. Usually, this is accomplished by mixing powdered protein in water or milk and consuming. Two of the most common powdered proteins are whey and casein.

Whey is absorbed and digested quickly by the body and is a great protein to consume anytime, but is important immediately after workouts. You should be consuming 20-40 grams of protein within 30 minutes of your workout to get protein to your muscles ASAP after workouts in order to aid in recovery and building of muscle. Whey protein is a perfect protein for this.

On the other hand, casein protein digests very slowly. It forms into a gelatin-like substance in the stomach and because of this, takes a very long time to digest. You can consume casein protein at any time, but it is a real good protein to consume prior to bedtime. Because it takes so long to digest (up to 7 hours sometimes), your body has a steady source of protein overnight while you are asleep and not eating. This is important because muscles do the majority of their rebuilding and recovery while you are asleep. Dairy products contain casein protein and that makes foods like low-fat cottage cheese a perfect night time snack if you want to eat food instead of consuming a shake.

Ideally, you should make sure you consume whey protein as part of your post-workout meal and casein protein as part of your night time meal or snack. You can also make shakes with half whey and half casein protein, especially before and after workouts. The whey will be digested quickly and the casein will take longer to digest and be a steady source of protein both during and after your workouts!