Over the last few decades, there have been a lot of supplements hit the market only to flame out and never be seen again. But there has been one supplement that has continuously been a staple for bodybuilders, athletes, and fitness enthusiasts trying to gain mass muscle —protein.
Combined with a strength training program, protein can help you gain mass muscle. Two of the best protein choices for lean muscle growth are whey and casein powders. Although whey protein is the most popular, does that mean that it’s the best to help gain mass muscle?
Let’s take a closer look at these two protein powders and find out which is really better for building muscle.
What Is It?
Whey protein is a byproduct that gets separated from milk during the cheese-making process. If you have ever taken the lid of a yogurt container and discovered a build-up of liquid inside; this was actually whey protein.
How It Helps Gain Mass Muscle
This is what you were really wondering. Whey protein is absorbed extremely fast by your body and causes an increase in amino acids. This triggers greater protein synthesis and keeps your muscles from breaking down.
This is why whey protein is consumed right after your workouts. You have just broken down your body and without the right nutrients, your muscles won’t be able to recover. Getting whey protein into your body within 30 minutes of finishing your workout will help build muscle.
What Is It?
Casein protein is basically the exact opposite of whey protein. When whey protein is separated from milk, the remaining protein is casein. Casein makes up about 80% of the protein found in cow’s milk.
How It Helps To Gain Mass Muscle
Unlike whey, casein protein digests extremely slowly. It’s slow absorption rate means that it doesn’t bombard your body with amino acids all at once. This effect will provide you with a stable level of amino acids that can last for up to 7 hours.
Casein’s slow rate of digestion makes it perfect for feeding your muscles late at night before bedtime. This can prevent muscle breakdown while you’re sleeping.
We know that whey protein is perfect for building muscle. Especially when it’s consumed immediately after workouts. We also know that casein protein is ideal for preventing that hard earned muscle from being broken down while we sleep.
If you take into consideration that it can take 24-48 hours for our muscles to recover from training, the best way to build muscle may be to use a combination of the two. This would supply our muscles with protein immediately (whey) and throughout the rest of the day (casein).
When it comes to building muscle, is seems like whey and casein should have never been separated in the first place. Consuming a blend of whey and casein proteins is ideal for building muscle.
This is great news for anyone who is trying to kick-start some serious muscle growth!