<p>Before the casein protein vs whey protein question, I remember the days of yore when I first started going to the gym. <strong>I knew I had to buy protein powder, that was just common sense and a rule</strong>.</p>
<p>&#8220;Kid if you want to get big, you need to buy yourself some protein powder!&#8221; So of course I asked around and everyone told me to get whey protein since it was the best, it was fast-acting, easy digested, and cured every disease known to man, since it was apparently magical.</p>
<p>A while later when I dug deeper I found out about its nemesis aka casein protein, it was everything whey wasn’t, slow-acting, hard to digest since it formed a clump in your stomach.</p>
<p>I was at a crossroad, I didn’t know what I should use when I had to pick between casein protein vs whey protein, would I go the way of the force or the dark side.</p>
<p>I was where you are now since you searched about this topic. But some time has passed since then and I had made my decision, and I will help you make yours!</p>
<figure id="attachment_82" aria-describedby="caption-attachment-82" style="width: 300px" class="wp-caption alignnone"><a href="https://www.awin1.com/cread.php?s=2272021&;v=10423&;q=349292&;r=324139" target="_blank" rel="noopener"><img class="wp-image-82 size-medium" src="https://warriorbodyandmind.com/wp-content/uploads/2017/03/united-we-win-300x169.jpg" alt="casein protein vs whey protein" width="300" height="169" /></a><figcaption id="caption-attachment-82" class="wp-caption-text">Who would you wager on?</figcaption></figure>
<h2><strong>BENEFITS OF WHEY PROTEIN</strong></h2>
<ol>
<li>Causes a bigger “anabolic spike”, due to more leucine content and faster digestion (Frid, Nilsson, Holst, Björck, 2005).</li>
<li>Contains a higher amount of BCAA per serving.</li>
<li>Tastes better and comes in more flavors (non-performance relevance)</li>
</ol>
<h2><strong>BENEFITS OF CASEIN PROTEIN</strong></h2>
<ol>
<li>It&#8217;s slow to digest, clots in the stomach and appears to be anti-catabolic due to this effect. It has a sustained slow release of amino acids (all not just <a href="http://warriorbodyandmind.com/when-to-take-bcaa/">BCAA</a>) into the bloodstream, lasting up to seven hours (Boirie, Dangin, Gachon, Vasson, Maubois, Beaufrère, 1997).</li>
<li>It contains a high amount of dairy <a href="http://warriorbodyandmind.com/is-milk-good-for-you/">calcium</a>, which is important for bone health and body re-composition effects, as calcium plays a major role in fat loss (Shapses, Heshka, Heymsfield, 2004); (Zemel, Thompson, Milstead, Morris, Campbell, 2004).</li>
<li>Coagulates when you add liquid so you can make it into a protein pudding (non-performance relevance)</li>
</ol>
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<h2><strong>CASEIN PROTEIN VS WHEY PROTEIN &#8211; WHO WINS</strong></h2>
<p>Casein protein vs whey protein &#8211; who won? <strong>Where two are fighting the third wins.</strong> I would by my own experience recommend a nature’s blend of 2:8, meaning that your powder or shake contains 20% whey and 80% casein, the funny thing is, the same ratio of protein is found in milk.</p>
<p><strong>Mother Nature knows more than us and as it seems has perfected the best protein ratio for muscle gain.</strong></p>
<p>The combination of slow-acting casein and fast-acting whey maximizes both total, as well as, essential amino acid levels over a longer time period of up to 7 hours, while whey-induced anabolic leucine spike kicks starts muscle protein synthesis (Kanda et al., 2016).</p>
<p>So regardless if you plan on using it <a href="http://warriorbodyandmind.com/how-to-make-your-own-pre-workout/">pre-workout</a>, post-workout, during the day or before bed. Casein protein vs whey protein is not the question, nor the answer.</p>
<p>In all of these situations, I recommend taking a <a href="http://warriorbodyandmind.com/milk-protein-myprotein-review/">milk protein blend</a> since you get the best of both worlds as they complement each other very well.</p>
<h3><strong>REFERENCES:</strong></h3>
<ol>
<li>Frid, A. H., Nilsson, M., Holst, J. J., &; Björck, I. M. (2005). Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects.<em>The American Journal of Clinical Nutrition</em>, <em>82</em>(1), 69-75. <a href="http://ajcn.nutrition.org/content/82/1/69.short">http://ajcn.nutrition.org/content/82/1/69.short</a></li>
<li>Boirie, Y., Dangin, M., Gachon, P., Vasson, M. P., Maubois, J. L., &; Beaufrère, B. (1997). Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences, 94(26), 14930-14935. <a href="http://www.pnas.org/content/94/26/14930.short">http://www.pnas.org/content/94/26/14930.short</a></li>
<li>Shapses, S. A., Heshka, S., &; Heymsfield, S. B. (2004). Effect of calcium supplementation on weight and fat loss in women.<em>The Journal of Clinical Endocrinology &; Metabolism</em>, <em>89</em>(2), 632-637. <a href="https://academic.oup.com/jcem/article-abstract/89/2/632/2840768/Effect-of-Calcium-Supplementation-on-Weight-and?redirectedFrom=fulltext">https://academic.oup.com/jcem/article-abstract/89/2/632/2840768/Effect-of-Calcium-Supplementation-on-Weight-and?redirectedFrom=fulltext</a></li>
<li>Zemel, M. B., Thompson, W., Milstead, A., Morris, K., &; Campbell, P. (2004). Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults.<em>Obesity</em>, <em>12</em>(4), 582-590. <a href="http://onlinelibrary.wiley.com/doi/10.1038/oby.2004.67/full">http://onlinelibrary.wiley.com/doi/10.1038/oby.2004.67/full</a></li>
<li>Kanda, A., Nakayama, K., Sanbongi, C., Nagata, M., Ikegami, S., &; Itoh, H. (2016). Effects of whey, caseinate, or milk protein ingestion on muscle protein synthesis after exercise.<em>Nutrients</em>, <em>8</em>(6), 339. <a href="http://www.mdpi.com/2072-6643/8/6/339/htm">http://www.mdpi.com/2072-6643/8/6/339/htm</a></li>
<li>Kerksick, C. M., Rasmussen, C. J., Lancaster, S. L., Magu, B., Smith, P., Melton, C., &#8230; &; Kreider, R. B. (2006). The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training.<em>The Journal of Strength &; Conditioning Research</em>, <em>20</em>(3), 643-653. <a href="http://journals.lww.com/nsca-jscr/Abstract/2006/08000/The_Effects_of_Protein_and_Amino_Acid.28.aspx">http://journals.lww.com/nsca-jscr/Abstract/2006/08000/The_Effects_of_Protein_and_Amino_Acid.28.aspx</a></li>
</ol>

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