Are you using a protein powder as part of your daily workout plan. What powder to take and when can be confusing. the following article helps to break it down for you. Whey isolate vs. casein protein Proteins provide the body critical amino acids that serve as building blocks for the formation of new muscle. But not all dietary proteins are equal. The major proteins in milk are casein and whey. These two milk proteins are both excellent sources of all the essential amino acids, but they differ in one important aspect—whey is a fast-digesting protein and casein is a slow-digesting protein. Whey isolate stimulates protein synthesis Fast-digesting whey means it is emptied from the stomach quickly, resulting in a rapid and large increase in plasma amino acids. This translates into a quick but transient increase in protein synthesis, while protein breakdown is not affected. Whey also has higher levels of leucine, a potent amino acid that stimulates protein synthesis. Casein offers a positive protein balance Casein is the most abundant protein in milk. It is relatively insoluble and tends to form structures called micelles that increase solubility in water. During the processing of milk, which usually involves heat or acid, the casein peptides and micelle structure become disturbed or denatured to form simpler structures. As a result, a gelatinous material is formed. This is the basis for why casein has a slower rate of digestion, and results in a slow but steady release of amino acids into circulation. Whey isolate and casein are better together Since whey rapidly increases protein synthesis and casein blocks protein breakdown, a combination of both would be ideal. Based on these different characteristics, whey and casein can be used alone and in combination to exploit their unique biologic effects. For example, whey protein can be very effective before and after a workout and first thing in the morning. Casein is a perfect protein for a shake before bed because it promotes a sustained anti-catabolic environment while you sleep. Get FIT@ Fitness Intensity Training
Posted on: Thu, 01 Aug 2013 13:50:08 +0000
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