To achieve a full-body transformation, you need to consider three essential factors: training, recovery, and nutrition. And when it comes to food, protein is the most crucial macronutrient that helps you build lean muscle tissue and indirectly helps you lose fat.
When we speak of protein, whey and casein are the two most essential supplements that can help you complete your daily protein needs. But people often confuse the two and think of one (whey) as the alien to another (casein).
The cheese-making process from milk gives birth to two by-products, whey, and casein since milk is roughly 80 percent casein and 20 percent whey. Both of them have a high amino acid content (building blocks of protein) and bioavailability. However, whey protein’s popularity over casein is due to people’s lack of understanding between the two.
Whey protein has three primary forms, including concentrate, isolate and hydroslate. The difference in each is related to the amount of fat and carbohydrate. Whey protein also carries a high leucine content which in research had shown a solid connection to the increase in the building of new muscle tissue (MPS).
Whey protein takes approximately thirty minutes to be digested, absorbed into the blood, and metabolized. It is much faster when compared to casein protein or other protein-rich solid foods. The sudden rush of amino acids available in the blood stimulates the building of new muscle tissue (MPS), which is crucial to having a body transformation. Whey protein helps push the body out of catabolism (state of muscle breakdown) experienced after a resistance training session with weights.
In contrast, casein takes approximately three to four hours to be digested, absorbed into the blood, and metabolized. The spike in MPS is not quick. However, it helps you prevent muscle breakdown with its steady supply of amino acids in long periods of fasting (without food).
Casein is ideal for baking high protein cookies, muffins, and cakes since it has a thicker consistency, making it a better binding agent. Individuals on a fat loss program should use casein since it does better than whey protein on the satiety factor.
To achieve the best results, focus on getting 70 to 75% of your protein needs from solid foods. And you can fill the remaining gap with a balance of whey and casein protein supplements by using them at specific times of the day. Whey protein is best suited for early morning and post-workout to push the body out of catabolism (state of muscle breakdown). In contrast, casein is ideal before long hours of fasting, such as meetings at the office, long air travels, or night bedtime.
To achieve excellent results in three to six months, visit the services section to learn about our Tribe Training and Layman Nutrition Coaching approach. We don’t just give you a customized plan; we educate you about the food you eat and coach you to keep things in check. Visit the transformation section to see some of the well-deserved client results.