This type of protein makes up 20% of cow’s milk and is a by-product of producing cheese. The liquid leftover after the straining and curdling process is concentrated and the whey extracted to form powder supplements popular with gym-goes the world over.
Whey protein is high in the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine – all of which are essential to the body’s repair and growth process. It is absorbed and processed quickly by the body, making it ideal for repairing tissue post-workout.
This type of protein is also found in cow’s milk, but is the jelly-like substance that is formed during milk and cheese production. This substance is concentrated down into a powder form to be put into supplements.
Casein is high in amino acids and can support the immune system – but the main difference between this type of protein and whey is that casein is released slowly, making it ideal for preserving muscle mass and aiding in recovery of the body overnight.
What does the research say?
Your individual goals will determine which type of protein works best for you. However, studies have shown taking a mixture of both whey and casein can help you build muscle and maintain it!
Whey or casein protein?