What is the difference between whey protein and casein protein?

You’re not alone if you find trying to decipher between all the different types of protein — vegan protein powder, whey protein, clear whey protein, pea protein, soy protein… — overwhelming. However, our experts argue there are two main types of protein that are worth incorporating into your diet if you’re not sure you’re getting enough: whey and casein.

“Casein protein powders are the best choice of protein shake to drink in the afternoon or evening, simply because the body absorbs them at a much slower rate than traditional whey powders,” details Weiner. “Casein powders also contain bioactive peptides, which can help encourage a healthier digestive system and also improve your immune system.

“Casein protein also comes from cow’s milk, but is digested more slowly than whey,” adds Weston. “Due to a more prolonged release of amino acids, casein is best taken before going to bed — whereas whey is typically taken before or post-workout. I would recommend using both proteins in combination with each other, but always check the serving advice.”

What are the benefits of using whey protein powder?

Whey protein contains all nine essential amino acids — the building blocks of protein and what your body breaks protein down into to rebuild your muscles. Some vegan protein powders don’t contain all the necessary types of amino acids, but whey does, meaning you can rest assured you’re getting everything your body needs in one gulp.

Whey protein is also very easy to digest and simple to prepare, unlike some protein foods, so it’s great to carry on the go for a quick protein top-up. “Of course, it does need to be taken in moderation, as taking too much can have negative impacts such as nausea, headaches, acne and weight gain,” reminds Weston.

How often should I use a whey protein, and when?

The frequency with which you should use whey protein depends on your specific reasons for taking it in the first place. A commonly recommended dosage is one to two scoops (around 25 – 50 grams) per day, usually after workouts; however, most experts will recommend that you follow the serving instructions on the packaging.

“Protein shakes are convenient as they can up the amount of protein in your diet, which is important for a number of bodily processes,” says Weiner. “Protein shakes also contain amino acids, which are known as the building blocks of protein, and are essential to ensure our bodies function optimally.”

“I would recommend one to two scoops per day, but make sure you follow the serving instructions. You should take your whey protein after your workout for the best results, as it is there to help you recover quicker, so there is not much point taking it beforehand,” advises Weston. “I personally would not take it more than three times a week. It is important to bear in mind what you are eating as well, as whey could replace your daily snacks and work to keep you full in between meal times.”

“Taking whey protein shakes is most effective in your anabolic window, which is essentially when muscle synthesis is at its highest,” suggests Weiner. “This can vary from person to person, but normally happens around 20 minutes after your workout, and can last for an hour after your workout.”

It is important to note, though, that if your protein intake is already high, adding whey protein on top of your current intake may not be necessary on such a frequent basis. Especially as an intake of too much protein can actually be detrimental rather than beneficial. However, generally speaking, whey protein has an excellent safety profile and most people can consume it without problems.