Best Whey Protein Shakes

Admittedly, until a couple months ago I was not even aware that there was another milk protein byproduct called casein protein. I was only aware of whey protein and in general favor it over most other forms, as it is considered the most complete protein source. But I’ve since learned a few things about casein protein that I believe are worth sharing, and it may make a great addition to your protein shakes and meal replacements.

As we’ve discussed in previous posts, whey protein is one of the proteins found in milk and is a byproduct of the cheese making process. But this is not the only protein source found in cows’ milk. Casein protein is a slow digesting, long lasting protein, that too comes from this same cheese making process and it rivals whey for potency and purity. But there a few major differences between the two.

After consuming casein protein it becomes a jell-like substance when exposed to your gastric juices. This coagulated jell is difficult to digest and can remain in your stomach for up to 8 hours. For protein buffs this may sound like a bad thing because they want protein now, but in actuality it provides a unique alternative to whey protein. You see, whey protein is a very fast dissolving, fast digesting protein source. It can, within an hour of consumption, be fully digested and absorbed into the blood stream.

This may sound great to protein buffs, but it has a downside. Our stomachs don’t have a limitless capacity to absorb nutrients, and so a great deal of what we consume merely gets flushed down the toiled without having contributed much to the body. This is disturbing and expensive. On the other hand, casein protein will not rush through your system and therefore, rush out of your system. The mere fact that our bodies digest casein much more slowly is a great asset in the quest for regular nutrition and energy.

Look at it this way. Most foods advocated for nutrition and health benefits are slow digesting. Nutritionists direct people away from simple sugars found in cookies, pastas, white breads and point them toward whole grains, wheat, and vegetables. This has the benefit of keeping your body fueled for longer periods of time without overloading yourself with calories at any one meal. In other words, casein protein is digested much like solid healthy food, and it can offer many of the same benefits.

Casein protein is nicknamed ‘the nighttime protein’ because it can provide a steady stream of amino acids for up to 8 hours. And while many people do not need to be concerned with protein deficiencies during sleep, bodybuilders, athletes, and those who simply exercise frequently will indeed benefit greatly from not starving the body for 8 to 10 hours a night. Whey protein before bed will do little by comparison, and may just cause an extra trip to the toilet or two.

When to Add Each Protein to Your Protein Shakes
Because of these unique attributes of each protein one should seek to maximize the benefits of each for greatest nutritional value. This in part depends on the nature of these proteins, and it also depends on when our bodies need immediate or longer term proteins. Selecting the right protein at the right time of day for your protein shakes will only enhance the benefits.

Whey protein shakes should be consumed when your body needs a quick and potent source of protein. For those who hit the gym frequently, this need can be best met if you consume a pre workout whey protein shake. This will ensure your efforts in the gym are not destructive, tearing down muscle mass to fuel your workouts. After a particularly aggressive and exhausting workout, whey protein shakes may also be a good option along with ample carbs to replace glycogen stores, though whey needn’t be the only protein taken at this time.

At most times of the day, a slow and steady protein source is more conducive to maintaining muscle mass as well as growing muscle mass. It keeps our bodies in a positive nitrogen balance and prevents constant insulin surges which tell our body to retain body fat. Ideal times then for casein protein shakes are post workout, before bed, and first thing in the morning if you don’t intend to eat right away. Casein and whey protein can also be blended or mixed to provide the benefits of both in a delicious and nutritious protein shake.