Whey Protein v Casiene Protein

The_Scary_Man

A friend and I have been discussing how we can combine these two types of protein to gain maximum benefit from our training.
First off maybe someone could help me understand the main differences between them.

As far as I'm aware caseine based protein is digested more slowly than whey protein so what we were wondering is -

Would you experience better gains if you had a whey protein drink immediately after training (quick digestion and immediate shot of protein to the muscles) and the caseine protein before going to bed (slower digestion allowing a slow release of protein to the muscles while in the best recovery period - sleep)?

logic1

Alright here are some of the main differences between whey and casein protein.

Whey protein provides a quick rise in blood levels of amino acids follwed by a steady decline throughout the rest of the synthesis.

Casein protein has a gradual ramp up in blood amino levels which can last for up to 7 hours.

Whole body protein breakdown is slowed by casein by not by whey. But in contrast to this protein synthesis is much more utilised in whey protein as opposed to casein. (Only about 1/3 of casein is synthesized)

Casein contains more glutamine and tyrosine than any other protein.


So which is better at what time throughout the day?

Well the absolute best option is to use a blended protein shake with both whey and casein proteins.

If this isn't an option then yes during the day at regular intervals have a whey shake (every 3 hours or so) and before bed have a casein shake, (you can have it in milk if preferred).

This way you can take advantage of both the short acting and long acting protein types for specific roles in your regime.

.logic.

The_Scary_Man

Thanks Logic,

I also just got some L-Glutamine as well as I have hit a plateau after being sick for a while I just can't seem to put the weight I lost back on. Hopefully this will give me a little boost and help me to recover that little bit faster.
Have you used this? I'm just wondering how much of a difference it would make to my training.

logic1

Yeah L-Glutamine has alot of benefits from proteinsynthesis to increased gh production to protecting bowel integrity.

If you really want something which will translate to a direct strength increase in the gym buy some creatine. Tmof.com do a very good creatine.

Also from what I understand you're quite tall and skinny. Pure proteins aren't really the best in your situation unless you're also taking in alot of calories.

You may want to look into getting a weight gainer supplement which may be more useful than a pure protein or protein blend to you at this stage.

.logic.