Whey or Casein For Workouts?

Whey or Casein For Workouts? Although whey and casein are both milk proteins, they digest at different rates. Because whey is a rapidly digesting complete protein, most strength athletes use it within 30 to 45 minutes of completing a resistance training workout. Casein digests much more slowly, and is ideal before bed to provide lasting anti-catabolic support from the full range of essential amino acids. A study published in the Journal of Sports Science and Medicine put both proteins to the test on 16 female college basketball players.

Subjects took part in an 8-week periodized weight training program with workouts 4 days a week. Some got 24 grams of whey protein while others received 24 grams of casein protein with both types of shake consumed before and after training. Compared to before they started the program all subjects reduced levels of body fat and gained muscle mass while increasing strength, agility, speed and vertical jump height.

True Strength Moment: Protein played a role in helping these college athletes achieve very positive results in terms of both body composition and performance. Interestingly enough, there were no significant differences in the improvements realized by the whey and casein groups. Mixing whey and casein proteins together might provide you with the exercise recovery benefits of both amino acid profiles.
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